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Breaded spinach Calories
Source of fiber and vitamin A
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Breaded spinach (90 g) has 176 calories. That works out to 195 calories per 100 g. It contains 18.7 g of carbs, 5.9 g of protein, 9.1 g of fat and 3.1 g of fiber. Its 234 µg of Vitamin K covers 195% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Breaded spinach Nutrition Facts
Selected: 1 piece (medium) · 90 g
176
KCAL / 90G
Carbs
18.7g
· 7% DV
Protein
5.9g
· 12% DV
Fat
9.1g
· 12% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 41% · Protein 13% · Fat 46%
Breaded spinach nutrition facts table · 1 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 176 kcal | |
| Total fat | 9.1 g | 12% |
| Saturated fat | 1.4 g | 7% |
| Trans fat | 0.03 g | |
| Sodium | 333 mg | 14% |
| Total carbohydrate | 18.7 g | 7% |
| Fiber | 3.1 g | 11% |
| Protein | 5.9 g | 12% |
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 Breaded spinach?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 90 g | 176 kcal |
| 1 piece (mini) | 45 g | 88 kcal |
| 1 piece (small) | 70 g | 137 kcal |
| 100 g | 100 g | 195 kcal |
| 1 piece (large) | 130 g | 254 kcal |
| 1 cup (chopped) | 140 g | 273 kcal |
| 1 piece (jumbo) | 180 g | 351 kcal |
| 2 piece (double) | 180 g | 351 kcal |
| 1 serving (large) | 220 g | 429 kcal |
Calculated from 195 calories per 100 g.
Frequently Asked Questions About Breaded spinach
What is breaded spinach?
Breaded spinach is spinach coated in a breading, commonly made with egg and breadcrumbs, then baked or fried. Some versions use whole leaves, while others shape a spinach mixture into pieces, so the texture and preparation vary by product.
How do you cook frozen breaded spinach?
Cook frozen breaded spinach straight from frozen in most cases; thawing can make the coating soggy. Follow the package directions for temperature and timing, turn the pieces partway through, and check that the centers are hot before serving.
Can you make breaded spinach in an air fryer?
Yes, breaded spinach can be cooked in an air fryer. Arrange the pieces in a single layer so hot air can circulate, and turn them halfway through for even browning. Check early because air fryers and piece sizes vary.
How do you bake breaded spinach in the oven?
Bake breaded spinach on a preheated oven tray, spacing the pieces so they brown instead of steam. Turn them once during cooking and bake until the coating is crisp and the center is hot; use the package directions for packaged versions.
Can you fry breaded spinach in a pan?
Yes, pan-frying works for breaded spinach. Heat a thin layer of oil over medium heat and cook the pieces in batches, turning when the coating is golden. Very high heat can brown the outside before the spinach mixture heats through.
How do you make breaded spinach at home?
To make breaded spinach, cook and thoroughly drain chopped spinach, then bind and shape it if the recipe calls for formed pieces. Coat the pieces in flour, beaten egg, and breadcrumbs before baking or frying until crisp and cooked through.
What goes well with breaded spinach?
Breaded spinach pairs well with a crisp salad, roasted potatoes, or a grain side such as rice. A lemony yogurt dip or tomato sauce also complements the savory coating; serve sauces on the side to help keep it crisp.
Why does breaded spinach fall apart while cooking?
Breaded spinach often falls apart when its spinach mixture is too wet or the coating has not had time to adhere. Drain cooked spinach well, handle shaped pieces gently, and chill them briefly before cooking if the recipe allows.
Can you freeze cooked breaded spinach?
Yes, cooked breaded spinach can be frozen after it has cooled. Freeze the pieces in a single layer first, then transfer them to an airtight container; reheat from frozen in an oven or air fryer to bring back some crispness.
Is breaded spinach healthy?
Breaded spinach can contribute spinach to a meal, but its coating and cooking method make it different from plain cooked spinach. Baking or air-frying it uses less added oil than deep-frying, and serving it with vegetables makes a more balanced plate.
Breaded spinach Vitamins & Minerals
Vitamins
Vitamin K
234µg · 195% DV
Vitamin A
279µg · 31% DV
Folate
94.5µg · 24% DV
B2
0.17mg · 13% DV
Minerals
Selenium
13µg · 24% DV
Manganese
0.5mg · 22% DV
Copper
0.16mg · 18% DV
Phosphorus
119mg · 17% DV
Sodium
333mg · 14% DV
Potassium ⭐
320mg · 9% DV
Breaded spinach Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Breaded spinach
To burn the 176 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 Breaded spinach?
Breaded spinach is made by coating spinach leaves or pieces in a crisp breading, often with egg and breadcrumbs, then frying or baking them. It works as a convenient way to serve spinach, whether prepared at home or bought ready-made.
The coating turns golden and crunchy while the spinach stays soft. Serve it as a side dish, a savoury snack, or with a dipping sauce; in Turkey, it can also accompany a meal with yoghurt. Spinach contributes fibre and vitamin A, while the breading and cooking oil make the dish more filling: it provides 10.1 g of fat per 100 g. For a lighter version, bake it and pair it with a fresh salad or yoghurt-based dip.
How Nutritious Is Breaded spinach?
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 Breaded spinach 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 Breaded spinach Contain Allergens?
Contains these allergens:
Which Diets Is Breaded spinach 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
Breaded spinach Fat Profile
SATURATED
1.4g
MONOUNSATURATED
4.01g
POLYUNSATURATED
2.54g
Omega 6:3 ratio 21.6:1
Above the ideal 4:1 (21.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.