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Spinach Feta Tart Calories
A baked savory tart made with spinach, feta cheese, and pastry crust.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 slice (medium) of Spinach Feta Tart (140 g) has 378 calories. That works out to 270 calories per 100 g. It contains 28.1 g of carbs, 12.9 g of protein, 24.1 g of fat and 2.9 g of fiber. Its 175 µg of Vitamin K covers 146% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Spinach Feta Tart Nutrition Facts
Selected: 1 slice (medium) · 140 g
378
KCAL / 140G
Carbs
28.1g
· 10% DV
Protein
12.9g
· 26% DV
Fat
24.1g
· 31% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 30% · Protein 14% · Fat 56%
Spinach Feta Tart nutrition facts table · 1 slice (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 378 kcal | |
| Total fat | 24.1 g | 31% |
| Saturated fat | 9.52 g | 48% |
| Trans fat | 0.49 g | |
| Sodium | 602 mg | 26% |
| Total carbohydrate | 28.1 g | 10% |
| Fiber | 2.9 g | 10% |
| Protein | 12.9 g | 26% |
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 Slice of Spinach Feta Tart?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 140 g | 378 kcal |
| 1 piece (small) | 70 g | 189 kcal |
| 1 slice (thin) | 90 g | 243 kcal |
| 100 g | 100 g | 270 kcal |
| 1 piece (medium) | 140 g | 378 kcal |
| 1 serving (medium) | 160 g | 432 kcal |
| 1 slice (thick) | 190 g | 513 kcal |
| 1 piece (large) | 220 g | 594 kcal |
| 1 serving (large) | 230 g | 621 kcal |
Calculated from 270 calories per 100 g.
Frequently Asked Questions About Spinach Feta Tart
What is in a Spinach Feta Tart?
A Spinach Feta Tart is a savory baked tart filled with spinach and feta cheese in a pastry crust. Recipes often bind the filling with eggs, and may add herbs such as dill or nutmeg.
How do you keep a Spinach Feta Tart crust from getting soggy?
To keep a Spinach Feta Tart crust crisp, remove as much moisture as possible from the spinach and briefly blind-bake the pastry before filling it. Let the tart rest after baking so the filling can set.
Can you make a Spinach Feta Tart with frozen spinach?
Yes, frozen spinach works well in a Spinach Feta Tart. Thaw it completely and squeeze out excess water before mixing it with the feta; otherwise, the filling can release moisture into the crust.
What can I use instead of feta in a Spinach Feta Tart?
A crumbly, salty cheese such as goat cheese or ricotta salata can replace feta in a Spinach Feta Tart. Taste the filling before adding salt, since substitute cheeses vary in saltiness.
How is a Spinach Feta Tart different from spinach quiche?
A Spinach Feta Tart typically highlights a pastry shell with spinach and feta, while spinach quiche is defined by a custard filling made with eggs and usually cream or milk. The two can overlap depending on the recipe.
What herbs go well in a Spinach Feta Tart?
Dill, parsley, oregano, and mint all pair well with the spinach and feta in a Spinach Feta Tart. Use a light hand with strongly flavored herbs so they complement rather than overwhelm the cheese.
What should you serve with a Spinach Feta Tart?
A crisp green salad is a good match for a Spinach Feta Tart, balancing its rich pastry and salty cheese. It also works with tomato salad or a bowl of soup for a more substantial meal.
Can you prepare a Spinach Feta Tart ahead of time?
Yes, you can bake a Spinach Feta Tart ahead and refrigerate it once cool. Reheat individual slices in the oven to bring back some crispness, or serve the tart at room temperature.
How long does Spinach Feta Tart last in the fridge?
Spinach Feta Tart keeps for about 3–4 days in the refrigerator when covered or stored in an airtight container. Refrigerate leftovers promptly, and reheat only the portion you plan to eat.
Can you freeze Spinach Feta Tart?
Yes, Spinach Feta Tart freezes well when wrapped tightly after it has cooled. Freeze whole or in slices, then thaw in the refrigerator and warm in the oven for a firmer pastry crust.
Spinach Feta Tart Vitamins & Minerals
Vitamins
Vitamin K
175µg · 146% DV
B12
0.77µg · 32% DV
Vitamin A
217µg · 24% DV
Folate
91µg · 23% DV
Minerals
Phosphorus
245mg · 35% DV
Selenium
17µg · 31% DV
Sodium
602mg · 26% DV
Calcium
210mg · 21% DV
Potassium ⭐
322mg · 9% DV
Spinach Feta Tart Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Spinach Feta Tart
To burn the 378 calories in 1 slice (medium) (140 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 Feta Tart?
Spinach Feta Tart is a savoury bake with spinach and feta in a pastry crust, bringing Mediterranean ingredients together in the European tart tradition. It is often served warm or at room temperature as a brunch dish or a light lunch, with a crisp salad alongside; a small slice also works well on a sharing table. Its buttery pastry and salty cheese make it satisfying, while the spinach adds some fibre. At 9.2 g of protein per 100 g, it offers a modest amount rather than serving as a particularly protein-rich meal. Pair it with plenty of fresh vegetables for a lighter plate.
How Nutritious Is Spinach Feta Tart?
Nutrient density
High
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 Feta Tart 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 Feta Tart Contain Allergens?
Contains these allergens:
Which Diets Is Spinach Feta Tart 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 Feta Tart Fat Profile
SATURATED
9.52g
MONOUNSATURATED
7.98g
POLYUNSATURATED
6.44g
Omega 6:3 ratio 23.5:1
Above the ideal 4:1 (23.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.