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Oven-baked savory ball made with cheese and spinach
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
3 piece (medium) of Baked spinach cheese balls (90 g) has 214 calories. That works out to 238 calories per 100 g. It contains 7.8 g of carbs, 12.1 g of protein, 15.1 g of fat and 1.4 g of fiber. Its 82.8 µg of Vitamin K covers 69% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.
Selected: 3 piece (medium) · 90 g
214
KCAL / 90G
Carbs
7.8g
· 3% DV
Protein
12.1g
· 24% DV
Fat
15.1g
· 19% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 14% · Protein 22% · Fat 64%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 214 kcal | |
| Total fat | 15.1 g | 19% |
| Saturated fat | 7.29 g | 36% |
| Trans fat | 0.18 g | |
| Sodium | 461 mg | 20% |
| Total carbohydrate | 7.8 g | 3% |
| Fiber | 1.4 g | 5% |
| Protein | 12.1 g | 24% |
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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| Serving | Amount | Calories |
|---|---|---|
| 3 piece (medium) | 90 g | 214 kcal |
| 1 piece (small) | 30 g | 71 kcal |
| 2 piece (medium) | 60 g | 143 kcal |
| 100 g | 100 g | 238 kcal |
| 1 serving (medium) | 120 g | 286 kcal |
| 5 piece (large) | 150 g | 357 kcal |
| 1 serving (large) | 180 g | 428 kcal |
| 8 piece (jumbo) | 240 g | 571 kcal |
Calculated from 238 calories per 100 g.
Baked spinach cheese balls are made by combining chopped spinach, grated cheese, egg, and a binder, then shaping the mixture into balls. Arrange them on a lined baking tray and bake until set and lightly browned.
A flavorful cheese that melts well without adding too much moisture works best in baked spinach cheese balls. Cheddar or mozzarella are common choices; if using a salty cheese such as feta, adjust the added salt.
Baked spinach cheese balls usually fall apart when the spinach is too wet or the mixture lacks enough binder. Squeeze thawed or cooked spinach thoroughly, then mix in a little more egg or breadcrumbs if the mixture will not hold its shape.
Yes, baked spinach cheese balls freeze well. Let them cool, freeze them in a single layer so they do not stick together, then transfer them to a sealed freezer container; reheat in the oven until hot throughout.
Yes, frozen spinach works well in baked spinach cheese balls. Thaw it completely and squeeze out as much water as possible before mixing it with the cheese, since excess moisture can make the balls soft or cause them to split.
Baked spinach cheese balls pair well with a crisp salad, roasted vegetables, or a yogurt-based dipping sauce. They work as a party appetizer or as part of a light meal when served with vegetables and a grain.
Yes, you can prepare the mixture for baked spinach cheese balls ahead of time and refrigerate it in a covered container. Shape the balls shortly before baking, and check for excess moisture if the mixture has been standing.
Reheat baked spinach cheese balls in an oven or air fryer to help their outside crisp up again. A microwave will warm them faster, but it tends to soften the coating; heat only the portion you plan to serve.
Yes, baked spinach cheese balls can be cooked in an air fryer. Arrange them with space between each ball and cook until firm and browned, checking early because air fryers can cook more quickly than a conventional oven.
Yes, baked spinach cheese balls can be made without breadcrumbs if the mixture is firm enough to shape. Squeeze the spinach especially well and use another suitable binder, such as oat flour, if the mixture remains loose.
Vitamins
Vitamin K
82.8µg · 69% DV
B12
0.56µg · 23% DV
Biotin
6.3µg · 21% DV
B2
0.26mg · 20% DV
Minerals
Phosphorus
223mg · 32% DV
Calcium
257mg · 26% DV
Sodium
461mg · 20% DV
Selenium
9.9µg · 18% DV
Potassium ⭐
250mg · 7% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 214 calories in 3 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.
Baked spinach cheese balls are savoury bites made by combining chopped spinach with cheese, then shaping the mixture and baking it. Recipes often use egg and a little flour or breadcrumbs to help the balls hold together. They are a versatile home-cooking and party-food idea rather than a dish tied to one specific region.
Expect a lightly browned outside and a soft, cheesy centre. Serve them warm as a snack, appetiser or side, perhaps with a yoghurt dip or a fresh salad; they also work well in a lunchbox. Spinach contributes some fibre, while the cheese makes these more filling and provides protein: each 100 g contains 13.4 g. For a lighter version, use a modest amount of cheese and bake rather than fry.
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.
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.
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.
Contains these allergens:
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
SATURATED
7.29g
MONOUNSATURATED
4.59g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 7.4:1
Above the ideal 4:1 (7.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.