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Spinach and yogurt dish with olive oil
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 185 kcal | |
| Total fat | 14 g | 18% |
| Saturated fat | 2.43 g | 12% |
| Trans fat | 0 g | |
| Sodium | 423 mg | 18% |
| Total carbohydrate | 9.2 g | 3% |
| Fiber | 3.8 g | 14% |
| Protein | 6.3 g | 13% |
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 |
|---|---|---|
| 1 serving (medium) | 180 g | 185 kcal |
| 1 tablespoon (small) | 18 g | 19 kcal |
| 100 g | 100 g | 103 kcal |
| 1 cup (small) | 120 g | 124 kcal |
| 1 cup (large) | 240 g | 247 kcal |
| 1 serving (large) | 250 g | 258 kcal |
| 1 pack (large) | 400 g | 412 kcal |
Calculated from 103 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 185 calories in 1 serving (medium) (180 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.
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.
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 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.
Contains these allergens:
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
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.