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🥬

●Low GI
⚡High Potassium

Olive Oil Borani Calories

Spinach and yogurt dish with olive oil

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

103kcal

GI

15low

POTASSIUM · 100 G

405mg

FIBER · 100 G

2.1g

Quick answer

1 serving (medium) of Olive Oil Borani (180 g) has 185 calories. That works out to 103 calories per 100 g. It contains 9.2 g of carbs, 6.3 g of protein, 14 g of fat and 3.8 g of fiber. Its 567 µg of Vitamin K covers 472% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Olive Oil Borani Nutrition Facts

Selected: 1 serving (medium) · 180 g

185

KCAL / 180G

Carbs

9.2g

· 3% DV

Protein

6.3g

· 13% DV

Fat

14g

· 18% DV

Fiber

3.8g

· 14% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 20% · Protein 13% · Fat 67%

Olive Oil Borani nutrition facts table · 1 serving (medium) (180 g)

NutrientAmount% DV
Calories185 kcal
Total fat14 g18%
Saturated fat2.43 g12%
Trans fat0 g
Sodium423 mg18%
Total carbohydrate9.2 g3%
Fiber3.8 g14%
Protein6.3 g13%

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 Serving of Olive Oil Borani?

ServingAmountCalories
1 serving (medium)180 g185 kcal
1 tablespoon (small)18 g19 kcal
100 g100 g103 kcal
1 cup (small)120 g124 kcal
1 cup (large)240 g247 kcal
1 serving (large)250 g258 kcal
1 pack (large)400 g412 kcal

Calculated from 103 calories per 100 g.

Frequently Asked Questions About Olive Oil Borani

What is Olive Oil Borani made of?

Olive Oil Borani is a spinach dish typically made with yogurt and olive oil. Garlic is common, though ingredients and proportions vary between household and regional recipes.

How do you make Olive Oil Borani?

Cook the spinach for Olive Oil Borani, drain it thoroughly, and briefly sauté it with olive oil. Let it cool, then fold in garlicky yogurt or spoon the yogurt over the top before serving.

Can you make Olive Oil Borani with frozen spinach?

Yes, frozen spinach works in Olive Oil Borani. Thaw and drain it well, then press out excess water before combining it with olive oil and yogurt so the finished dish does not become watery.

What is the difference between Olive Oil Borani and cacık?

Olive Oil Borani is made with cooked spinach, while cacık is generally a yogurt dish with cucumber and herbs, often loosened with water. Their shared yogurt base does not make them the same dish.

Why does Olive Oil Borani become watery?

Olive Oil Borani becomes watery when the cooked spinach retains too much liquid or the yogurt is stirred in while the spinach is hot. Drain the spinach well and cool it before adding the yogurt.

Can Olive Oil Borani be made without garlic?

Yes, you can make Olive Oil Borani without garlic. Garlic is a popular addition rather than an essential ingredient; the spinach, olive oil, and yogurt still give the dish its characteristic combination.

Can you reheat Olive Oil Borani?

It is better not to reheat Olive Oil Borani after mixing in the yogurt, because heating can make the yogurt separate. If you prefer it warm, heat the spinach portion gently and add the yogurt just before serving.

What should you serve with Olive Oil Borani?

Olive Oil Borani pairs well with flatbread, rice, or other vegetable dishes. It can work as a side dish or as part of a spread of small plates, especially when served chilled or at room temperature.

How long does Olive Oil Borani keep in the refrigerator?

Olive Oil Borani keeps for about 3–4 days in a covered container in the refrigerator. Return leftovers to the fridge promptly, and discard them if their smell or appearance changes.

Can you freeze Olive Oil Borani?

Freezing Olive Oil Borani is not ideal because the yogurt can separate and turn watery when thawed. For easier make-ahead preparation, freeze or refrigerate the cooked spinach separately and add fresh yogurt when serving.

Olive Oil Borani Vitamins & Minerals

Vitamins

Vitamin K

567µg · 472% DV

Vitamin A

513µg · 57% DV

Folate

165.6µg · 41% DV

Vitamin C

23.76mg · 26% DV

Minerals

Manganese

0.86mg · 37% DV

Magnesium

104mg · 25% DV

Copper

0.2mg · 22% DV

Potassium ⭐

729mg · 21% DV

Sodium

423mg · 18% DV

Olive Oil Borani Glycemic Index

GLYCEMIC INDEX

15
Low
0 Low5570100

GLYCEMIC LOAD

1.8
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Olive Oil Borani

To burn the 185 calories in 1 serving (medium) (180 g):

🚶

46min

Walking (5 km/h)

🏃

19min

Running (8 km/h)

🚴

25min

Cycling

🏊

22min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Olive Oil Borani?

Olive oil borani is a Turkish home-style dish in which spinach or another vegetable is cooked with olive oil and served with yoghurt, often with garlic. Borani belongs to a wider family of vegetable-and-yoghurt dishes found in Persian and neighbouring cuisines, while ingredients and preparation vary from kitchen to kitchen.

The greens turn tender and savoury, balanced by cool, tangy yoghurt. Serve it warm or chilled as a side or meze, or make it a light meal with bread; similar dishes are also enjoyed across the eastern Mediterranean and Middle East. It provides some fibre and gets much of its energy from the olive oil. For a lighter version, use a measured pour of oil and pair it with grains or fresh vegetables.

How Nutritious Is Olive Oil Borani?

Nutrient density

High

75/ 100

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

45/ 100

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 Olive Oil Borani 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 Olive Oil Borani Contain Allergens?

Contains these allergens:

Gluten free
Dairy yes
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Olive Oil Borani Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Olive Oil Borani Fat Profile

SATURATED

2.43g

MONOUNSATURATED

8.68g

POLYUNSATURATED

1.51g

⚖️

Omega 6:3 ratio 7.2:1

Above the ideal 4:1 (7.2:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.