Calories in spinach flan: 206 kcal per 100 g

What’s in a 300 g serving

More than half of a serving is water, which is why the calories stay low. What is left is mostly fat.

40.2 gFat

27 gProtein

33.9 gCarbohydrate

6.9 gFibre

188 gWater

4.2 gMinerals and the rest

40.2 gFat
27 gProtein
33.9 gCarbohydrate
6.9 gFibre
188 gWater
4.2 gMinerals and the rest

About average for dishes

Spinach flan is 206 kcal per 100 g. The 603 dishes in this database average 180.

Spinach flan206

Dishes average180

High in saturated fat

6.4 g of saturates per 100 g, which is red on a UK traffic-light label (the line is 5 g).

Saturates, per serving19.1 g

Fat, per serving40.2 g

Vitamins and minerals in spinach flan

Two of the 23 reach the “high in” level, led by vitamin A.

208 %

Vitamin A

1.67 mg in a 300 g serving

12th of 470 dishes

Vitamin A contributes to the normal function of the immune system, to the maintenance of normal vision and to the maintenance of normal skin.

Chloride918 mg115 %

Vitamin B120.0021 mg84 %

Phosphorus504 mg72 %

Niacin (vitamin B3)11.1 mg69 %

Calcium489 mg61 %

A source of

Show all 23 with amounts

Vitamin A1.67 mg, 208 %

Chloride918 mg, 115 %

Vitamin B120.0021 mg, 84 %

Phosphorus504 mg, 72 %

Niacin (vitamin B3)11.1 mg, 69 %

Calcium489 mg, 61 %

Manganese1.2 mg, 60 %

Folate0.102 mg, 51 %

Copper0.45 mg, 45 %

Vitamin E5 mg, 42 %

Potassium804 mg, 40 %

Iodine0.06 mg, 40 %

Riboflavin (vitamin B2)0.51 mg, 36 %

Zinc3.3 mg, 33 %

Vitamin B60.45 mg, 32 %

Thiamin (vitamin B1)0.33 mg, 30 %

Biotin0.0147 mg, 29 %

Iron3.9 mg, 28 %

Selenium0.015 mg, 27 %

Magnesium99 mg, 26 %

Vitamin D0.0012 mg, 24 %

Pantothenic acid (vitamin B5)1.4 mg, 23 %

Vitamin C6 mg, 7.5 %

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.

What spinach flan doesn’t give you. And where to find it.

Only 2.5 % of the vitamin C reference intake, 7.5 % of the pantothenic acid reference intake and 8 % of the vitamin D reference intake per 100 g.

Vitamin C

2.5%in spinach flan, per 100 g

Find it inCherries, West Indian2150 % per 100 g

Pantothenic acid (vitamin B5)

7.5%in spinach flan, per 100 g

Find it inLiver, calf, raw140 % per 100 g

Vitamin D

8%in spinach flan, per 100 g

Find it inBloater, grilled500 % per 100 g

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0.075 mgSelenium, 136 %

0.00125 mgVitamin D, 25 %

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Made in Cambridgeshire

Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Spinach flan against other dishes

Per 100 g, spinach flan has the most vitamin A of the 6 here, ahead of beef (mince, with vegetables, stewed).

0.555mg

0.334mg

0.315mg

0.297mg

0.153mg

0.141mg

Flan, spinach, wholemeal, homemadethis page

Beef, mince, with vegetables, stewed−0.221 mg

Welsh rarebit, wholemeal−0.24 mg

Stew, beef−0.258 mg

Coleslaw, not low calorie, retail−0.402 mg

Pakora/bhajia, potato, carrot and pea, fried−0.414 mg

All values per 100 g, from the same dataset. Differences are against spinach flan.

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Questions about spinach flan

What the numbers say to the questions people actually search.

How many calories are in a portion of spinach flan?

A typical portion (300 g, one serving) gives 618 kcal. Per 100 g the figure is 206 kcal.

Is spinach flan high in vitamin A?

Yes. Flan, spinach, wholemeal, homemade has 0.555 mg vitamin A per 100 g, 69 % of the NRV, above the 30 % threshold for a “high in” claim.

Are these figures exact for spinach flan?

No. They are calculated from a standard recipe in the UK Composition of Foods Integrated Dataset (CoFID, 2021). A different recipe, portion of sauce or cooking method will move them, so read them as a typical estimate.

Which vitamins and minerals does spinach flan have most of?

By share of the daily reference intake: vitamin A (0.555 mg, 69 %), chloride (306 mg, 38 %) and vitamin B12 (0.0007 mg, 28 %) per 100 g.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 15-803, Flan, spinach, wholemeal, homemade, published by Public Health England under the Open Government Licence v3.0; this record is a calculated recipe estimate. Main data references: Updated 2014. Values are per 100 g of the edible part; a serving is 300 g, one serving, the usual UK portion for dishes. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 603 dishes kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Spinach). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.