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Moosewood Spanikopita - Recipe and Nutrition Facts
14

Moosewood Spanikopita Recipe

Moosewood Spanikopita has a average-calorie, low-carb, high-fat and high-protein content. It is a good source of Calcium, Vitamin A, Riboflavin and Folate.

The food contains 4.8g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 12 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Because of its high fat content, it could be unsuitable option, especially if you're watching your fat intake for health reasons. It's average MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

It has an average density of Sodium, thus making it suitable for a low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Based on the composite nutritive standing Moosewood Spanikopita has been given a composite ranking of 14, and sparingly.

Calorie Breakdown

 Calories from Protein19%
 Calories from Fat73%
 Calories from Carbs8%

Why this is good for you

  • High in Protein
  • Very high in Vitamin A
  • High in Riboflavin
  • High in Calcium
  • High in Folate

Why this is bad for you

  • Very high in Cholesterol
  • Very high in Saturated Fat

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A3980 IU79.6%
Vitamin C10 mg16.6%
Vitamin D22 IU5.5%
Vitamin E0.98 mg3.3%
Thiamin0.08 mg5.6%
Riboflavin0.44 mg25.9%
Niacin0.64 mg3.2%
Vitamin B60.23 mg11.3%
Folate94 mcg23.5%
Vitamin B120.78 mcg13%
Pantothenic Acid0.37 mg3.7%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium254 mg25.4%
Iron1.7 mg9.2%
Magnesium38 mg9.5%
Phosphorus212 mg21.2%
Potassium289.5 mg8.3%
Sodium436 mg18.2%
Zinc1.7 mg11%
Copper0.07 mg3.3%
Manganese0.34 mg16.9%
Selenium10.7 mcg15.3%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate4.8 g1.6%
Dietary Fiber0.8 g3.2%
Sugars0.3 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein12 g24%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat20.6 g31.7%
Saturated Fat12.7 g63.5%
Monounsaturated Fat5.5 g
Polyunsaturated Fat1.1 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 249 Calories from Fat 0

% Daily Value *

Total Fat 20.6 g 31.7%

Saturated Fat 12.7 g 63.5%

Trans Fat

Cholesterol 140.4 mg 46.8%

Sodium 436 mg 18.2%

Total Carbohydrates 4.8 g 1.6%

Dietary Fiber 0.8 g3.2%

Sugars 0.3 g

Protein 12 g 24%

Vitamin A 79.6% Vitamin C 16.6%

Calcium 25.4% Iron 9.2%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=2231703 Embed Table:

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