Calories in The Fillo Factory Fillo appetizers spinach & feta, spanakopita

How many calories should you eat?

Nutrition Facts The Fillo Factory Fillo appetizers spinach & feta, spanakopita

Amount Per 4 piece, 95 g
Calories 220 Kcal (921 kJ)
Calories from fat 90 Kcal
% Daily Value*
Total Fat 10g 15%
Saturated Fat 3.5g 18%
Cholesterol 10mg 3%
Sodium 320mg 13%
Total Carbs 26g 9%
Sugars 1g 4%
Dietary Fiber 2g 8%
Protein 7g 14%
Vitamin C 1.5mg 3%
Vitamin A 0.6mg 20%
Iron 1.5mg 8%
Calcium 100mg 10%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Ingredients And Nutrition Overview

  • WeightWatchers Points: 4.8, PointsPlus: 6, SmartPoints: 7
    WeightWatchers Points are estimated by carbohydrates, fats, protein and fiber in product. They are not an affirmation of better quality or nutritional value of the product or its manufacturer. Only way to count for dieters. Less points are better.
    Read more at Weight watchers diet review
  • Over 20% of daily saturated fat!
    Bad! More 20% of daily saturated fat!

    For years Saturated fat was claimed to raise cholesterol levels and give us heart attacks. Today different studies refute this claim. They say, that replacing saturated fat with carbohydrates or refined starch or sugar is not changing the heart disease risk. Not processed carbs nor saturated fats are good for you. Only if you replace it with polyunsaturated fat, you'll get a reduction in heart disease risk. So try to have a balanced diet.
  • Salty! Has over 13% of the daily sodium max
    The average American consumes 5,000 mg of sodium daily — twice the recommended amount amount of 2400mg for healthy adults, this is 1 teaspoon of salt.
    For medical reasons many people should not exceed 1500mg of sodium.
    Surprisingly, you're responsible for only 15% of the sodium in your diet the bigger part - 75% of the sodium that you consume each day comes from processed foods, not home cooking or the salt shaker.
    Excess sodium intake increases the risk of high blood pressure, hypernatremia, hypertension, cardiovascular disease and other heart problems.
    Are these reasons enough to cut the sodium intake? No doubt!
  • Convert Salt tsps to Sodium mg easily
    Salt (NaCl) is not excactly sodium (Na).
    It is not right to use these terms as synonyms.
    The FDA recommended limit of sodium is 2,300 mg per day (or even less - about 1500 mg while one is on low sodium diets).
    This is much less than the weight of salt.
    (5,750 mg per day or 3,750 mg for low sodium diet) and not so convenient to calculate.
    Know how much sodium is in your salt - without a calculator:
    1/4 tsp salt = 600 mg sodium
    1/2 tsp salt = 1200 mg sodium
    3/4 tsp salt = 1800 mg sodium
    1 tsp salt = 2300 mg sodium
  • Great! Contains less than 1.5 tsp of sugar.
    Great! Contains less than 1.5 tsp of sugar per serving!
  • More than 8% daily fiber!
    Eat more fiber. You've heard it many times. But why it is so good for your health?
    Dietary fiber is best known for its ability to make our digestion going right.
    So want to prevent or relieve constipation - eat more fiber!
    There are also other great health benefits as well, such as lowering your risk of diabetes, heart disease and cancer, and helping to maintain a healthy weight by helping to feel you full longer.
    The best source of fiber are fruits, vegetables, whole grains and legumes and not processed foods with added fiber.
  • A good source of protein
    For many vegans and vegetarians, it's important to get enough protein.
    The product you've just scanned will provide you with 14% or more of your daily protein requirement.
    If you're a vegan having trouble meeting your protein needs, try nuts and beans.
    Sprinkling nuts onto any dish is a quick, easy and nutritious solution.
    Try adding beans in places you might not normally eat them.
    Add beans to pasta dishes, stir fries and even salads.
    While meat alternatives like Tofu do provide a quick and easy protein intake, they should not be your only source of protein.
    Eat proteins from a variety of sources for best results.
  • Learn about veggies and iron
    Veggies such as broccoli, bok choy, spinach, parsley and most leafy greens are naturally high in iron.
    However, compared to other high-iron foods, like red meat, fish and poultry, the iron in plant foods is not absorbed as easily by the body. What can you do to increase the absorption of iron from these plant foods?
    • Vitamin C increases the absorption - so try having a fresh tomato, lemon juice, or an orange together with your high iron food
    • Avoid drinking too much coffee - caffeine can decrease the absorption of iron
    • In addition to caffeine, the tannins found in tea can also reduce iron absorption
    • If you are a vegetarian, try having iron-fortified breakfast cereals, legumes, and eggs


    Gluten Allergy, Wheat Allergy, Soy Allergy, Lactose Allergy, Milk Allergy, Corn Allergy

    How to burn 220 calories

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    Fillo appetizers spinach & feta, spanakopita Ingredients

    Organic Fillo Dough (Organic Wheat Flour, Filtered Water, Organic Wheat Starch, Organic Tapioca Starch, Organic Expeller Pressed Safflower/Soy/Sunflower Oil, Organic Malt Extract, Salt, Non- GMO Soy Lecithin, Tri-Calcium Phosphate), Organic Spinach, Organic Feta Cheese (Pasteurized Cultured Organic Part Skim Milk, Salt, Cultures and Enzymes), Organic Onions, Organic Neufchatel Cheese (Pasteurized Cultured Organic Milk and Organic Cream, Salt, Carob Bean Gum), Organic Expeller Pressed Safflower Soy/Sunflower Oil, Organic Bread Crumbs (Organic Wheat Flour, Yeast, Organic Non-Hydrogenated Palm Oil and Salt), Organic Corn Starch, Organic Non-Hydrogenated Palm Oil, Organic Garlic, Organic Olive Oil, Organic Dill Weed, Organic Parsley, Organic Lemon Juice, Organic Black Pepper.

    % RDI of Main Nutrition Facts

    of RDI* (220 calories) 95 g
    • Cal: 11 %
    • Fat: 15.4 %
    • Carb: 8.7 %
    • Prot: 14 %
    • 0%
      RDI norm*

    Calories Breakdown

    • Carbs (46.8%)
    • Fat (40.5%)
    • Protein (12.6%)
    The Fillo Factory Fillo appetizers spinach & feta, spanakopita Good and Bad Points
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