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Spinach and Cheese Lasagna Calories
Source of protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Spinach and Cheese Lasagna (220 g) has 348 calories. That works out to 158 calories per 100 g. It contains 33.4 g of carbs, 17.8 g of protein, 15.8 g of fat and 4 g of fiber. Its 189.2 µg of Vitamin K covers 158% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Spinach and Cheese Lasagna Nutrition Facts
Selected: 1 piece (medium) · 220 g
348
KCAL / 220G
Carbs
33.4g
· 12% DV
Protein
17.8g
· 36% DV
Fat
15.8g
· 20% DV
Fiber
4g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 39% · Protein 21% · Fat 40%
Spinach and Cheese Lasagna nutrition facts table · 1 piece (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 348 kcal | |
| Total fat | 15.8 g | 20% |
| Saturated fat | 8.03 g | 40% |
| Trans fat | 0.26 g | |
| Sodium | 858 mg | 37% |
| Total carbohydrate | 33.4 g | 12% |
| Fiber | 4 g | 14% |
| Protein | 17.8 g | 36% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Spinach and Cheese Lasagna?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 220 g | 348 kcal |
| 100 g | 100 g | 158 kcal |
| 1 piece (small) | 120 g | 190 kcal |
| 1 piece (medium) | 180 g | 284 kcal |
| 1 cup (shredded) | 180 g | 284 kcal |
| 1 piece (large) | 220 g | 348 kcal |
| 1 serving (large) | 250 g | 395 kcal |
| 1 piece (extra large) | 300 g | 474 kcal |
| 1 serving (jumbo) | 350 g | 553 kcal |
Calculated from 158 calories per 100 g.
Frequently Asked Questions About Spinach and Cheese Lasagna
How do you make Spinach and Cheese Lasagna?
Spinach and Cheese Lasagna is made by layering lasagna sheets with cooked spinach, cheese, and usually béchamel or tomato sauce. Drain the spinach well, spread the layers evenly, and bake until the sheets are tender and the top is golden; let it rest before slicing.
What cheese is best for Spinach and Cheese Lasagna?
Ricotta or cottage cheese works well inside Spinach and Cheese Lasagna, while mozzarella melts smoothly and Parmesan adds a savory finish. You can combine them; if using a salty cheese such as feta, taste the filling before adding extra salt.
Why is my Spinach and Cheese Lasagna watery?
Spinach and Cheese Lasagna usually turns watery when the spinach, cheese, or sauce releases too much liquid while baking. Cook and thoroughly drain the spinach, drain wet cheeses, and avoid adding excess sauce between layers so the finished slices hold together.
Can you use frozen spinach in Spinach and Cheese Lasagna?
Yes, frozen spinach works well in Spinach and Cheese Lasagna. Thaw it completely and squeeze out as much liquid as possible before mixing it into the filling; adding it frozen or still wet can leave the lasagna watery and unevenly cooked.
Does Spinach and Cheese Lasagna need béchamel sauce?
No, béchamel is not essential for Spinach and Cheese Lasagna. It makes the layers creamy and helps keep the pasta sheets moist, but tomato sauce or a sufficiently moist cheese filling can work instead. Use enough sauce to soften the sheets without flooding the dish.
How is Spinach and Cheese Lasagna different from meat lasagna?
Spinach and Cheese Lasagna uses spinach and cheese instead of a meat filling, giving it a milder, more vegetable-forward flavor and a softer texture. Because spinach releases moisture as it cooks, draining it well is especially important for neat slices.
Can you assemble Spinach and Cheese Lasagna ahead of time?
Yes, you can assemble Spinach and Cheese Lasagna ahead, cover it, and refrigerate it until baking. Keep it chilled rather than leaving it at room temperature; allow extra baking time if it goes into the oven cold, and check that the center is hot.
What should you serve with Spinach and Cheese Lasagna?
A crisp green salad or a simple tomato salad pairs well with Spinach and Cheese Lasagna. The fresh, lightly dressed vegetables balance the rich cheese and sauce without competing with the main dish; roasted vegetables are another good option.
How long does Spinach and Cheese Lasagna last in the fridge?
Cooked Spinach and Cheese Lasagna generally keeps for 3–4 days in a covered container in the refrigerator. Refrigerate leftovers promptly, and reheat only the portion you plan to eat until it is hot throughout.
Can you freeze Spinach and Cheese Lasagna?
Yes, Spinach and Cheese Lasagna freezes well after baking. Cool it completely, divide it into portions, and pack them airtight; thaw portions in the refrigerator and reheat until hot throughout for a more even result.
Spinach and Cheese Lasagna Vitamins & Minerals
Vitamins
Vitamin K
189.2µg · 158% DV
B2
0.44mg · 34% DV
Vitamin A
264µg · 29% DV
B12
0.7µg · 29% DV
Minerals
Phosphorus
385mg · 55% DV
Selenium
29µg · 53% DV
Calcium
409mg · 41% DV
Sodium
858mg · 37% DV
Potassium ⭐
462mg · 14% DV
Spinach and Cheese Lasagna Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Spinach and Cheese Lasagna
To burn the 348 calories in 1 piece (medium) (220 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Spinach and Cheese Lasagna?
Spinach and Cheese Lasagna brings together the Italian tradition of layered pasta baked with sauce and a filling of spinach and cheese. Recipes vary: some use béchamel, others tomato sauce, and the pasta layers soften as the dish bakes into a substantial, sliceable casserole.
It is usually served hot as a main course, often with a green salad; leftovers reheat well for another meal. The spinach adds a mild, earthy note, while the cheese makes the layers creamy and savoury. It provides protein and calcium, making it a satisfying meat-free option. For a lighter plate, serve a modest portion with plenty of salad rather than adding another rich side.
How Nutritious Is Spinach and Cheese Lasagna?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Spinach and Cheese Lasagna Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Spinach and Cheese Lasagna Contain Allergens?
Contains these allergens:
Which Diets Is Spinach and Cheese Lasagna Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Spinach and Cheese Lasagna Fat Profile
SATURATED
8.03g
MONOUNSATURATED
4.07g
POLYUNSATURATED
1.8g
Omega 6:3 ratio 8.8:1
Above the ideal 4:1 (8.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.