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Baked spinach, cheese and flour mücver Calories
A savory Turkish mücver baked with spinach, cheese and flour.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked spinach, cheese and flour mücver (90 g) has 166 calories. That works out to 184 calories per 100 g. It contains 17.2 g of carbs, 8.3 g of protein, 7.3 g of fat and 2.1 g of fiber. Its 103.5 µg of Vitamin K covers 86% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Baked spinach, cheese and flour mücver Nutrition Facts
Selected: 1 piece (medium) · 90 g
166
KCAL / 90G
Carbs
17.2g
· 6% DV
Protein
8.3g
· 17% DV
Fat
7.3g
· 9% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 41% · Protein 20% · Fat 39%
Baked spinach, cheese and flour mücver nutrition facts table · 1 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 166 kcal | |
| Total fat | 7.3 g | 9% |
| Saturated fat | 2.88 g | 14% |
| Trans fat | 0.09 g | |
| Sodium | 369 mg | 16% |
| Total carbohydrate | 17.2 g | 6% |
| Fiber | 2.1 g | 8% |
| Protein | 8.3 g | 17% |
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 Baked spinach, cheese and flour mücver?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 90 g | 166 kcal |
| 1 piece (small) | 55 g | 101 kcal |
| 100 g | 100 g | 184 kcal |
| 2 piece (small) | 110 g | 202 kcal |
| 1 piece (large) | 130 g | 239 kcal |
| 1 cup (chopped) | 140 g | 258 kcal |
| 1 serving (medium) | 150 g | 276 kcal |
| 2 piece (medium) | 180 g | 331 kcal |
| 1 serving (large) | 220 g | 405 kcal |
Calculated from 184 calories per 100 g.
Frequently Asked Questions About Baked spinach, cheese and flour mücver
What is baked spinach, cheese and flour mücver?
Baked spinach, cheese and flour mücver is a Turkish savory bake made by combining chopped spinach with cheese, eggs and flour, then cooking the mixture in the oven. It is a baked take on mücver, which is also commonly pan-fried.
How do you stop baked spinach, cheese and flour mücver from getting soggy?
To keep baked spinach, cheese and flour mücver from getting soggy, dry the spinach well and squeeze out excess moisture after chopping. If using frozen spinach, thaw and drain it thoroughly before mixing it with the other ingredients.
Can you make baked spinach, cheese and flour mücver with frozen spinach?
Yes, frozen spinach works in baked spinach, cheese and flour mücver. Thaw it completely, squeeze out as much water as possible, and loosen the leaves before mixing; excess moisture can make the finished bake soft and wet.
Which cheese is best for baked spinach, cheese and flour mücver?
Feta-style brined cheese is a good choice for baked spinach, cheese and flour mücver, while grated melting cheese gives it a softer, stretchier texture. Since brined cheeses can be salty, taste the mixture before adding extra salt.
Why does baked spinach, cheese and flour mücver fall apart?
Baked spinach, cheese and flour mücver can fall apart if the spinach releases too much water or the mixture lacks enough binding. Drain the spinach well, use the egg and flour in the recipe, and let the bake rest before slicing.
What do you serve with baked spinach, cheese and flour mücver?
Serve baked spinach, cheese and flour mücver with plain or garlicky yogurt and a crisp salad. Those cool, fresh sides balance the savory cheese and make it work as a light lunch, appetizer or part of a larger meal.
Can baked spinach, cheese and flour mücver be made ahead?
Yes, baked spinach, cheese and flour mücver can be made ahead. Bake it, let it cool, and refrigerate it covered; reheat portions in the oven before serving for a firmer texture than reheating them in the microwave.
How is baked spinach, cheese and flour mücver different from spinach pie?
Baked spinach, cheese and flour mücver is a crustless mixture baked as a savory fritter or slice, rather than spinach filling enclosed in pastry. Its texture is held together by the egg and flour mixed directly with the spinach and cheese.
Can baked spinach, cheese and flour mücver be frozen?
Yes, baked spinach, cheese and flour mücver freezes well once fully cooled. Cut it into portions, seal them in a freezer-safe container, and thaw before reheating; warming it in the oven helps restore a less soggy texture.
Is baked spinach, cheese and flour mücver served hot or cold?
Baked spinach, cheese and flour mücver can be served warm or at room temperature. Let it rest after baking so it cuts cleanly, then serve it warm as a main or cooled as a portable snack or appetizer.
Baked spinach, cheese and flour mücver Vitamins & Minerals
Vitamins
Vitamin K
103.5µg · 86% DV
Vitamin A
166.5µg · 19% DV
B12
0.41µg · 17% DV
B2
0.18mg · 14% DV
Minerals
Phosphorus
167mg · 24% DV
Manganese
0.38mg · 17% DV
Selenium
9µg · 16% DV
Sodium
369mg · 16% DV
Potassium ⭐
279mg · 8% DV
Baked spinach, cheese and flour mücver Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked spinach, cheese and flour mücver
To burn the 166 calories in 1 piece (medium) (90 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 Baked spinach, cheese and flour mücver?
Baked spinach, cheese and flour mücver is a Turkish take on mücver, the family of savoury fritters often made with courgette. Here, spinach and cheese are combined with flour and baked rather than fried, making it easy to serve in slices or individual portions.
Expect a tender centre, a lightly browned top and a savoury, cheesy flavour. In Turkey, mücver is enjoyed as part of a home-cooked meal, often with yoghurt or salad; it also works well as a light lunch or a shareable side. The spinach brings vegetables to the plate, while the cheese makes it more substantial. Pair it with fresh greens for a balanced, lighter meal.
How Nutritious Is Baked spinach, cheese and flour mücver?
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 Baked spinach, cheese and flour mücver Processed?
NOVA 2
Minimally 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 Baked spinach, cheese and flour mücver Contain Allergens?
Contains these allergens:
Which Diets Is Baked spinach, cheese and flour mücver 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
Baked spinach, cheese and flour mücver Fat Profile
SATURATED
2.88g
MONOUNSATURATED
2.25g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 10.3:1
Above the ideal 4:1 (10.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.