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Baked Spinach Hinkal Calories
Baked dumpling with spinach filling, traditional Caucasian dish
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Baked Spinach Hinkal (90 g) has 167 calories. That works out to 185 calories per 100 g. It contains 27.5 g of carbs, 4.7 g of protein, 3.8 g of fat and 2.1 g of fiber. Its 81 µg of Vitamin K covers 68% of the Daily Value. Its glycemic index is 62 (medium), so it raises blood sugar at a moderate pace.
Baked Spinach Hinkal Nutrition Facts
Selected: 2 piece (medium) · 90 g
167
KCAL / 90G
Carbs
27.5g
· 10% DV
Protein
4.7g
· 9% DV
Fat
3.8g
· 5% 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 67% · Protein 12% · Fat 21%
Baked Spinach Hinkal nutrition facts table · 2 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 167 kcal | |
| Total fat | 3.8 g | 5% |
| Saturated fat | 0.72 g | 4% |
| Trans fat | 0 g | |
| Sodium | 288 mg | 13% |
| Total carbohydrate | 27.5 g | 10% |
| Fiber | 2.1 g | 8% |
| Protein | 4.7 g | 9% |
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 2 Pieces of Baked Spinach Hinkal?
| Serving | Amount | Calories |
|---|---|---|
| 2 piece (medium) | 90 g | 167 kcal |
| 1 piece (thin) | 35 g | 65 kcal |
| 1 piece (small) | 45 g | 83 kcal |
| 1 piece (thick) | 60 g | 111 kcal |
| 100 g | 100 g | 185 kcal |
| 3 piece (large) | 135 g | 250 kcal |
| 1 serving (large) | 150 g | 278 kcal |
| 4 piece (jumbo) | 180 g | 333 kcal |
Calculated from 185 calories per 100 g.
Frequently Asked Questions About Baked Spinach Hinkal
What is baked spinach hinkal?
Baked spinach hinkal is a Caucasian-style filled dumpling made with dough wrapped around spinach filling and baked. The word hinkal is used for several regional dishes, so this baked, stuffed version is distinct from boiled dough dishes that share the name.
Is baked spinach hinkal the same as Georgian khinkali?
No, baked spinach hinkal is not the same as Georgian khinkali. Georgian khinkali is typically a pleated dumpling filled with seasoned meat and broth, while baked spinach hinkal has a spinach filling and is cooked in the oven.
How do you make baked spinach hinkal?
To make baked spinach hinkal, roll out dough, add spinach filling, seal each piece, and bake until the dough is cooked and lightly browned. Recipes vary by region; draining cooked spinach before filling the dough helps keep the pastry from turning soggy.
Where does baked spinach hinkal come from?
Baked spinach hinkal belongs to the broader Caucasian food tradition, where the name hinkal covers a range of regional dough dishes. Recipes are especially associated with Dagestan and nearby communities, but the exact filling, shape, and cooking method can differ.
What is usually served with baked spinach hinkal?
Baked spinach hinkal is often served warm with yogurt or a simple sauce, and it also pairs well with a fresh salad. A tangy accompaniment balances the baked dough and spinach filling without overwhelming the dish.
Can baked spinach hinkal be made ahead?
Yes, baked spinach hinkal can be assembled ahead and refrigerated before baking. Keep the pieces covered so the dough does not dry out, and bake them soon after assembling; very wet spinach filling can soften the dough while it waits.
Why does baked spinach hinkal become soggy?
Baked spinach hinkal usually becomes soggy when the spinach releases too much water into the dough. Cook or drain the filling until excess moisture is gone, let it cool before wrapping, and avoid overfilling the dumplings.
Can you reheat baked spinach hinkal?
Yes, baked spinach hinkal reheats well in an oven or toaster oven. Reheat it until the center is hot; this helps the outside regain some of its texture. A microwave works too, but it can leave the dough softer.
Can baked spinach hinkal be frozen?
Yes, baked spinach hinkal can be frozen after it has cooled. Store the pieces in a sealed freezer-safe container, separating layers if needed, then thaw and reheat in the oven. Freezing uncooked pieces is also possible, but seal them carefully to prevent drying.
What makes baked spinach hinkal different from ordinary spinach dumplings?
Baked spinach hinkal is distinguished by its Caucasian regional name and oven-baked preparation. Other spinach dumplings may be boiled or steamed, and their dough, shape, and sauces vary; recipes called hinkal also differ considerably across communities.
Baked Spinach Hinkal Vitamins & Minerals
Vitamins
Vitamin K
81µg · 68% DV
Vitamin A
99µg · 11% DV
B1
0.12mg · 10% DV
Folate
34.2µg · 9% DV
Minerals
Copper
0.14mg · 16% DV
Sodium
288mg · 13% DV
Manganese
0.29mg · 13% DV
Selenium
6.3µg · 11% DV
Potassium ⭐
162mg · 5% DV
Baked Spinach Hinkal Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked Spinach Hinkal
To burn the 167 calories in 2 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 Hinkal?
Baked Spinach Hinkal is a Caucasian dumpling made with dough wrapped around a spinach filling and baked until tender, often with a lightly browned top. Hinkal comes in different regional forms across the Caucasus; this version makes the greens the centre of the filling.
Serve it warm as a substantial lunch or supper, with yoghurt or a crisp salad alongside. For diners outside the region, it works well as a meat-free main or a shareable dish. The dough makes it a carbohydrate-led meal, while the spinach adds some fibre; a 90 g serving is a modest portion to pair with vegetables.
How Nutritious Is Baked Spinach Hinkal?
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 Hinkal 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 Baked Spinach Hinkal Contain Allergens?
Contains these allergens:
Which Diets Is Baked Spinach Hinkal 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 Hinkal Fat Profile
SATURATED
0.72g
MONOUNSATURATED
1.08g
POLYUNSATURATED
0.45g
Omega 6:3 ratio 4.6:1
Above the ideal 4:1 (4.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.