Is Frozen Spanakopita Healthy? A Nutritional Breakdown

December 25, 2025 •

4 min read

According to nutritional data from various brands, a typical serving of frozen spanakopita can contain a moderate amount of calories, fat, and sodium. This often leads to questions about its healthiness compared to its homemade counterpart and other frozen meal options.

Quick Summary

Frozen spanakopita is convenient but varies nutritionally, often containing high fat and sodium from phyllo dough and preservatives. Its overall healthiness depends on brand, serving size, and preparation method.

Key Points

Nutrient-rich ingredients: The spinach, feta, and eggs in spanakopita provide vitamins, protein, and calcium, but overall health is compromised by other additions.
High fat and sodium: Store-bought frozen versions often contain high levels of fat (from phyllo) and sodium (for flavor/preservation).
Homemade is healthier: Making spanakopita from scratch allows for control over ingredients like using olive oil and less salt, leading to a healthier dish.
Portion control is key: Many serve sizes are smaller than people eat, so mindful consumption and checking the label are important.
Enhance with fresh sides: To balance the meal, pair frozen spanakopita with a large side salad or steamed vegetables to increase overall nutrients.
Freezes beautifully: Both store-bought and homemade spanakopita can be stored in the freezer for convenience.

The Nutritional Reality of Frozen Spanakopita

While a delicious and convenient meal or appetizer, frozen spanakopita's healthiness is complex. At its core, the dish features nutrient-rich ingredients like spinach, feta cheese, and eggs, which contribute valuable vitamins, minerals, protein, and calcium. However, the frozen, store-bought variety often includes higher amounts of added fats and sodium than a homemade version to enhance flavor and shelf-life. The thin, flaky phyllo dough is typically brushed with butter or high-fat oil, significantly increasing the calorie and saturated fat content. Therefore, assessing its place in a healthy diet requires a deeper look beyond the green filling.

Deconstructing the Nutritional Label

When choosing frozen spanakopita, the label is your best guide. Here are the key nutritional aspects to consider:

Serving Size: Manufacturers often list a small serving size, like 3-4 pieces, with nutrition facts. Realistically, one might eat more in a single sitting, so it's important to adjust your calculations accordingly.
Fat Content: Pay close attention to total and saturated fat. The use of butter and vegetable oils in the phyllo layers can cause this number to climb quickly. Some brands may contain trans fats, which should be avoided.
Sodium Levels: Many convenience foods rely on salt for flavor and preservation, and frozen spanakopita is no exception. Comparing brands and choosing one with less than 600mg of sodium per serving is a good guideline.
Protein and Fiber: While the spinach and feta provide some protein and fiber, the overall amount may be minimal compared to the calorie count. Adding a fresh side salad is a great way to boost these nutrients.

Homemade vs. Store-Bought: The Healthiest Choice

For those concerned about health, making your own spanakopita is the superior option. The benefits are significant:

Control over Ingredients: You can use heart-healthy extra virgin olive oil instead of butter, opt for whole-wheat phyllo dough, and use reduced-fat feta or ricotta cheese.
Reduced Sodium: A homemade version allows you to season the dish to your liking, using fresh herbs and spices like dill, mint, and nutmeg for flavor instead of relying heavily on salt.
Fresher Taste: Using fresh spinach and herbs delivers a more vibrant and flavorful result.
Freezer-Friendly: Just like store-bought, homemade spanakopita can be assembled and frozen for later, offering the same convenience without the added preservatives.

Comparison Table: Homemade vs. Frozen Spanakopita


Feature	Homemade Spanakopita	Frozen (Store-Bought) Spanakopita
Fat Content	Lower; uses healthier oils like olive oil.	Higher; often uses butter or less healthy oils.
Sodium	Much lower; you control the amount of salt used.	Higher; relies on salt for flavor and preservation.
Preservatives	None.	May contain preservatives and additives.
Phyllo Dough	Can use whole-wheat phyllo for more fiber.	Typically uses standard white flour phyllo.
Flavor Control	Fully customizable with fresh herbs and seasoning.	Limited to the brand's recipe.
Preparation	Requires more time to assemble.	Very quick to heat and serve.
Overall Health	Generally much healthier.	Can be less healthy if not consumed mindfully.

Tips for Making Frozen Spanakopita Healthier

If you still opt for the convenience of a frozen version, here are some strategies to improve its health profile:

Read the Label Carefully: Check for lower sodium and saturated fat options. Some brands are better than others.
Add Fresh Ingredients: Serve your spanakopita with a large side salad dressed with vinaigrette to add fiber and nutrients. You can also mix in some extra steamed or sautéed vegetables.
Use Portions as an Appetizer: Instead of a full meal, treat the spanakopita as a smaller, savory side dish or appetizer, limiting your portion size.
Boost with Herbs and Spices: After baking, sprinkle on some fresh dill, parsley, or a pinch of garlic powder. This enhances flavor without adding calories or sodium.
Pair with a Protein: To make the meal more filling and balanced, serve it alongside a lean protein source like grilled chicken or chickpeas.

Conclusion: A Balanced Approach to Frozen Spanakopita

So, is frozen spanakopita healthy? The answer is nuanced. While the core ingredients—spinach, feta, and eggs—are beneficial, the high levels of fat and sodium in many store-bought options can detract from its nutritional value. For the healthiest result, homemade is always best, giving you total control over the ingredients. However, frozen spanakopita can still be a convenient and enjoyable part of a balanced diet if you are mindful of portion sizes, choose lower-sodium varieties, and supplement with fresh, nutrient-rich sides. Ultimately, moderation is key to enjoying this delicious Greek dish without compromising your health goals.

For more information on making homemade spanakopita, visit The Mediterranean Dish's spanakopita recipe.

Frequently Asked Questions

Spanakopita, particularly homemade, can be healthy due to its spinach, feta, and egg filling. However, the use of phyllo pastry and high-fat spreads in frozen versions can add significant calories, saturated fat, and sodium.

The primary unhealthy aspects of frozen spanakopita are the high fat and sodium content. The multiple layers of phyllo dough are typically brushed with butter or high-fat oil, while salt is used generously for flavor and preservation.

Homemade spanakopita is generally healthier than the frozen version because you can control the ingredients, using less salt and healthier fats like olive oil. This leads to a lower calorie, lower sodium dish with a fresher flavor.

To reduce the calories, focus on portion control and serving it as a side dish rather than a main meal. Pairing it with a large salad or steamed veggies can help make it more filling and balanced.

Yes, many brands of frozen spanakopita contain a high amount of sodium, often exceeding 300mg per serving. Checking the nutrition label and comparing brands is recommended to find lower-sodium options.

Yes, spanakopita freezes exceptionally well. Both homemade and pre-made versions can be frozen and reheated, making it a convenient meal option.

No, nutritional information can vary significantly between brands depending on ingredients, serving size, and preparation methods. It's important to read the nutrition labels carefully before purchasing.