⏱ 70 min totalKale spinach feta pie
Per 1 serving · 157 g · 10 ingredients
of a 2,000 cal day
- Protein11g21% of calories
- Carbs9.6g18% of calories
- Fat14g60% of calories
At a glance
One serving of Kale spinach feta pie (157 g) has 202 calories, with 11 g of protein, 9.6 g of carbohydrates and 14 g of fat. Most of its energy comes from fat (60% of calories). It is high in protein (22% DV), Vitamin A (42% DV) and Vitamin C (44% DV). Keep an eye on saturated fat and cholesterol, which provide 21% and 66% of the daily value.
High in
20%+ of the daily value
- Protein22%
- Vitamin A42%
- Vitamin C44%
- Vitamin K353%
- Riboflavin (B2)36%
- Vitamin B624%
Good source of
10–19% of the daily value
- Vitamin E17%
- Thiamine10%
- Calcium18%
- Potassium10%
- Magnesium16%
- Zinc16%
Watch
20%+ of the daily value
- Saturated fat21%
- Cholesterol66%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
³⁄₁₆ tbsp Olive oil
⅓ leek Leeks
³⁄₁₆ cup, chopped Kale
1 ⅛ cup Spinach
³⁄₁₆ tbsp Black pepper
½ tsp Lemon zest
³⁄₁₆ cup Parsley
1 large Egg
⁷⁄₁₆ oz Feta cheese
¹⁄₁₆ cup Pine nuts
Directions
- 1
Preheat oven to 350 degrees F.
- 2
Sauté leeks in oil in a large heavy-based pot until softened.
- 3
Add shredded kale and cook through for 5 minutes until soft and wilted.
- 4
Add baby spinach leaves (you may need to add this in two batches) and cook through until just wilted.
- 5
Season with black pepper and add lemon zest and parsley.
- 6
Spoon the kale and spinach mixture into a 9 inch pie dish.
- 7
Break eggs into a bowl and whisk lightly until combined.
- 8
Pour the eggs over the greens and gently incorporate through the mix of green goodness.
- 9
Crumble the feta and sprinkle pine nuts over the top.
- 10
Bake for 40–45 minutes or until firm to touch and golden.
- 11
Remove from the oven and rest for 5 minutes before serving.
Vitamins & minerals
Amounts for 1 serving (157 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 375 μg | 42% |
| Vitamin C | 40 mg | 44% |
| Vitamin D | 1 μg | 7% |
| Vitamin E | 3 mg | 17% |
| Vitamin K | 424 μg | 353% |
| Thiamine | 0.1 mg | 10% |
| Riboflavin (B2) | 0.5 mg | 36% |
| Niacin | 1 mg | 6% |
| Vitamin B6 | 0.3 mg | 24% |
| Folate (B9) | 144 μg | 36% |
| Vitamin B12 | 1 μg | 27% |
| Pantothenic acid | 1 mg | 21% |
| Choline | 163 mg | 30% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 179 mg | 18% |
| Iron | 4 mg | 46% |
| Potassium | 476 mg | 10% |
| Magnesium | 69 mg | 16% |
| Phosphorus | 220 mg | 31% |
| Zinc | 2 mg | 16% |
| Copper | 0.4 mg | 44% |
| Manganese | 1 mg | 52% |
| Selenium | 18 μg | 33% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 6 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 3,344 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0.2 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0.2 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 96 μg | — |
| Serine | 1 g | — |
| Starch | 0.1 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.5 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.5 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 202 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 38minWalking (3.5 mph)
- 24minCycling (moderate)
- 17minRunning (6 mph)
- 28minSwimming laps
Common questions
How many calories are in Kale spinach feta pie?
One serving of Kale spinach feta pie (1 serving) has 202 calories, which works out to 129 calories per 100 g. That is about 10% of a 2,000-calorie day.
Is Kale spinach feta pie high in protein?
It provides a solid 11 g of protein per serving (22% of the 50 g daily value), but protein supplies only 21% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Kale spinach feta pie keto-friendly?
It is hard to fit into a strict keto diet. One serving has 7 g of net carbs and 18% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Kale spinach feta pie?
233 mg per serving.
How much sugar is in Kale spinach feta pie?
2.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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