⏱ 20 min total

Spinach with Feta & Pine Nuts

Name: Spinach with Feta & Pine Nuts
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 1 serving
Ingredients: ½ tbsp Olive oil; ¼ cup, chopped Onion; ¼ fruit without seeds Lemon; ½ package (10 oz) Spinach; ¼ tsp Salt; ¼ dash Black pepper; ¼ tbsp Pine nuts; ³⁄₁₆ cup, crumbled Feta cheese

Per 1 serving · 248 g · 8 ingredients

Calories

202

10%
of a 2,000 cal day

Protein
9.1g
16% of calories
Carbs
13g
24% of calories
Fat
15g
60% of calories

Portion

At a glance

One serving of Spinach with Feta & Pine Nuts (248 g) has 202 calories, with 9.1 g of protein, 13 g of carbohydrates and 15 g of fat. Most of its energy comes from fat (60% of calories). It is high in Vitamin A (78% DV), Vitamin C (71% DV) and Vitamin E (27% DV). Keep an eye on sodium and saturated fat, which provide 41% and 27% of the daily value.

Per 100 g

82cal

low energy density

Protein per 100 cal

4.5g

Net carbs

carbs minus fiber

Fiber

5.1g

3.5 g sugar

High in

20%+ of the daily value

Vitamin A78%
Vitamin C71%
Vitamin E27%
Vitamin K576%
Riboflavin (B2)40%
Vitamin B636%

Good source of

10–19% of the daily value

Dietary fiber18%
Thiamine17%
Pantothenic acid10%
Zinc16%
Selenium11%

Watch

20%+ of the daily value

Sodium41%
Saturated fat27%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 10 min

1
In a large sauté pan add the olive oil and onion and cook over medium heat until the onion is softened, but not brown.
2
Zest the lemon and reserve the zest in a small bowl. Then squeeze the lemon juice into the pan, about 1 ½ tablespoons-full. Then, add the spinach and stir it lightly until it wilts down. Toss in about a teaspoon of salt and a dash of pepper, and remove it from the heat.
3
Add the lmon zest, pine nuts, and feta, and toss everything gently. Serve.
4
Recipe inspired by: http://www.thenaptimechef.com/2012/11/spinach-with-feta-pine-nuts-and-some-thanksgiving-menu-suggestions-naptime-simple-tips/

Vitamins & minerals

Amounts for 1 serving (248 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	702 μg	78%
Vitamin C	64 mg	71%
Vitamin D	0.1 μg	1%
Vitamin E	4 mg	27%
Vitamin K	692 μg	576%
Thiamine	0.2 mg	17%
Riboflavin (B2)	1 mg	40%
Niacin	2 mg	9%
Vitamin B6	0.5 mg	36%
Folate (B9)	293 μg	73%
Vitamin B12	0.5 μg	20%
Pantothenic acid	0.5 mg	10%
Choline	35 mg	6%

Minerals

Nutrient	Amount	% Daily Value
Calcium	306 mg	31%
Iron	4 mg	56%
Potassium	920 mg	20%
Magnesium	130 mg	31%
Phosphorus	192 mg	27%
Zinc	2 mg	16%
Copper	0.3 mg	33%
Manganese	2 mg	66%
Selenium	6 μg	11%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.4 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	0.4 g	—
Aspartic acid	1 g	—
Beta carotene	7,991 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.5 μg	—
Fructose	1 g	—
Galactose	0.1 g	—
Glucose	1 g	—
Glutamic acid	1 g	—
Glycine	0.2 g	—
Histidine	0.2 g	—
Hydroxyproline	0 g	—
Isoleucine	0.4 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.2 g	—
Monounsaturated fats	7 g	—
Phenylalanine	0.4 g	—
Polyunsaturated fats	2 g	—
Proline	1 g	—
Retinol	35 μg	—
Serine	0.5 g	—
Starch	0 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	0.3 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.1 g	—
Tyrosine	0.3 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.1 μg	—

Burning 202 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

38min
Walking (3.5 mph)
24min
Cycling (moderate)
17min
Running (6 mph)
28min
Swimming laps

Common questions

How many calories are in Spinach with Feta & Pine Nuts?

One serving of Spinach with Feta & Pine Nuts (1 serving) has 202 calories, which works out to 82 calories per 100 g. That is about 10% of a 2,000-calorie day.

Are Spinach with Feta & Pine Nuts high in protein?

Not especially. It has 9.1 g of protein per serving, and protein supplies 16% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Spinach with Feta & Pine Nuts keto-friendly?

It is hard to fit into a strict keto diet. One serving has 8 g of net carbs and 24% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Spinach with Feta & Pine Nuts?

954 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Spinach with Feta & Pine Nuts?

3.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (248 g)

Calories202

% Daily Value*

Total fat 15g	19%
Saturated fat 5.4g	27%
Trans fat 0g
Cholesterol 25mg	8%
Sodium 954mg	41%
Total carbohydrate 13g	5%
Dietary fiber 5.1g	18%
Total sugars 3.5g
Protein 9.1g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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