How many calories in a small spanakopita?

December 18, 2025 •

3 min read

According to nutritional data, the calorie count for a small spanakopita can range significantly, typically falling between 50 and 250 calories per piece, depending heavily on its size, preparation, and ingredients. Understanding how many calories in a small spanakopita requires a deeper look into the components that make this savory Greek pastry so beloved.

Quick Summary

The calorie count for a small spanakopita varies by ingredient, size, and cooking method. Homemade and store-bought versions have different nutritional profiles, with factors like phyllo dough, butter, and cheese type impacting the final count. Healthier alternatives can reduce the calorie load without sacrificing flavor.

Key Points

Variable Calorie Count: A small spanakopita's calorie content ranges from 50 to 250+ depending on its size and ingredients.
Fat Content is Key: The amount of butter or oil used to brush the phyllo dough is a major calorie contributor.
Ingredient Variations: Cheeses like cream cheese add more calories than using a lighter alternative like ricotta.
Homemade vs. Store-bought: Homemade spanakopita offers more control over ingredients and portion size, potentially leading to a lower calorie count.
Healthy Modifications: Reducing butter, swapping cheeses, and adding more vegetables are effective strategies for creating a lower-calorie version.
Serving Size Matters: A small appetizer triangle is much lower in calories than a large, wedge-shaped slice from a pan.

Understanding the Calorie Count in Spanakopita

Spanakopita, the classic Greek spinach and feta pie, is a savory treat known for its flaky phyllo dough and rich, herbed filling. The calorie content is not a single, fixed number but rather a spectrum influenced by several key factors. The primary determinants of the final calorie count are the amount and type of fat used in the phyllo layers, the specific cheeses, and the size of the serving. A mini, appetizer-sized triangle will have significantly fewer calories than a large, quarter-slice from a dinner-sized pie.

For example, commercially prepared mini spanakopita often uses vegetable oil and cream cheese in addition to feta, which can alter the calorie profile. Homemade versions allow for precise control over ingredients, enabling healthier substitutions like using less butter or lower-fat cheese.

Factors Affecting Spanakopita Calories

Amount of Butter/Oil: The golden-brown crispiness of phyllo dough comes from brushing it liberally with melted butter or oil. The more fat used, the higher the calorie count. Some recipes call for a significant amount of butter, while healthier versions suggest using an olive oil spray or less butter overall.
Cheese Combination: While feta is the star, many recipes include other cheeses. Cream cheese adds significant fat and calories, whereas lighter options like low-fat ricotta or cottage cheese can reduce the overall calorie impact. The fat percentage of the feta itself also plays a role.
Serving Size: The most obvious factor is portion control. What constitutes a "small" spanakopita can vary wildly. A tiny, one-bite triangle from a catering tray is vastly different from a larger, hand-held pastry.
Type of Pastry: Traditional phyllo dough is very thin and light, but some recipes might use a thicker puff pastry, which is denser and higher in calories. Opting for whole-wheat phyllo can add some fiber but will not drastically change the calorie count.

Homemade vs. Store-Bought Spanakopita Calories

There's a significant difference between homemade and store-bought spanakopita due to ingredient control. Here's a quick comparison:


Feature	Homemade Spanakopita	Store-Bought Spanakopita
Control over Ingredients	Full control; can substitute ingredients to lower fat and calories (e.g., use less butter, low-fat cheese).	Ingredients are fixed; may contain higher amounts of saturated fats, cream cheese, and preservatives.
Serving Size Consistency	Can be made into any size desired, from mini triangles to large slices.	Serving sizes are pre-determined, but brands and retailers have different standards.
Calorie Count	Potentially lower; can be made 'skinny' with substitutions.	Often higher, especially for premium or restaurant-style versions. A 3-piece serving from a store can be 240 calories.
Sodium	Can be controlled easily by using less salt or rinsing feta.	Varies greatly; can be very high due to added preservatives and seasoning.

Lowering Calories in Spanakopita

If you're a fan of spanakopita but are mindful of calorie intake, you can make several adjustments to lower the nutritional impact.

Reduce the Fat: Instead of brushing each phyllo sheet with melted butter, use an olive oil spray or use less butter overall. Using a non-stick pan to cook the filling also minimizes the need for extra oil.
Substitute Cheeses: Swap out some of the feta and high-fat cream cheese for low-fat ricotta or cottage cheese. This can maintain a creamy texture with a significant drop in fat and calories.
Increase the Greens: Boost the spinach and add other vegetables like leeks or spring onions to increase the volume and nutritional value without adding many calories.
Watch the Portion: The most straightforward method is to simply enjoy a smaller piece. Making small, triangle-shaped servings from a large pie can help with portion control.

Conclusion

In summary, the number of calories in a small spanakopita is not a uniform figure. It depends on how it is made, the specific ingredients, and the actual size. A true mini or "skinny" spanakopita can be as low as 50-90 calories per piece, while a larger, richer version might be closer to 200-300 calories. When buying pre-made, it's wise to check the package, as calorie counts can differ significantly between brands. For maximum control, making your own at home allows you to manage ingredients and portion sizes to fit your dietary needs. The most important takeaway is that understanding the recipe components is the key to accurately estimating the calorie count of this delicious Greek treat.

Visit a nutrition-focused recipe site like Clean Eating Magazine for healthy inspiration.

Frequently Asked Questions

To reduce calories, use less butter or an olive oil spray on the phyllo dough instead of brushing generously. You can also replace some of the feta with low-fat ricotta or cottage cheese, and increase the vegetable content to bulk up the filling.

The calorie difference is substantial due to the larger serving size. A mini triangle can be around 50-90 calories, while a larger, standard slice from a pan could be 200-300 calories or more, depending on the preparation.

Yes, the cheese type significantly affects the calorie count. Using cream cheese in addition to feta, as some recipes do, increases the fat and calorie content. Substituting with low-fat ricotta can be a lower-calorie alternative.

Phyllo dough itself is very thin and relatively low in calories. The high calorie count in spanakopita typically comes from the melted butter or oil brushed between the layers of dough, not the phyllo itself.

Store-bought spanakopita often has a higher calorie count per serving compared to what a health-conscious home cook might make. This is due to standardized recipes that often use more butter and richer cheeses for flavor, as well as varying portion sizes.

While it contains nutrient-rich spinach, spanakopita is generally not considered a low-calorie food due to its high fat content from cheese and butter. However, healthier versions can be made by modifying ingredients to lower the fat and calorie counts.

Yes, puff pastry can be used, but it will significantly increase the calorie count. Puff pastry is a richer, fattier dough than delicate phyllo. This change is best suited for those not concerned with calorie intake.