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Source of iron, vitamin K and calcium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Sautéed spinach with kaşar cheese (150 g) has 177 calories. That works out to 118 calories per 100 g. It contains 6.3 g of carbs, 8.4 g of protein, 12.8 g of fat and 3.8 g of fiber. Its 540 µg of Vitamin K covers 450% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 150 g
177
KCAL / 150G
Carbs
6.3g
· 2% DV
Protein
8.4g
· 17% DV
Fat
12.8g
· 16% 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 14% · Protein 19% · Fat 67%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 177 kcal | |
| Total fat | 12.8 g | 16% |
| Saturated fat | 3.83 g | 19% |
| Trans fat | 0.08 g | |
| Sodium | 255 mg | 11% |
| Total carbohydrate | 6.3 g | 2% |
| Fiber | 3.8 g | 14% |
| Protein | 8.4 g | 17% |
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) | 150 g | 177 kcal |
| 1 tablespoon (small) | 15 g | 18 kcal |
| 2 tablespoon (medium) | 30 g | 35 kcal |
| 1 cup (small) | 90 g | 106 kcal |
| 100 g | 100 g | 118 kcal |
| 1 cup (medium) | 150 g | 177 kcal |
| 1 serving (large) | 220 g | 260 kcal |
| 1 serving (extra large) | 300 g | 354 kcal |
Calculated from 118 calories per 100 g.
Sautéed spinach with kaşar cheese is made by cooking spinach in a pan with a little oil until wilted, then adding grated kaşar. Let excess liquid evaporate first so the melted cheese coats the spinach instead of turning watery.
Yes, frozen spinach works for sautéed spinach with kaşar cheese. Thaw it and squeeze out excess water before cooking; otherwise, the pan can become watery and the cheese may not cling well.
Sautéed spinach with kaşar cheese turns watery when the spinach releases liquid faster than it can evaporate. Use a wide, hot pan, avoid overcrowding it, and wait for the liquid to cook off before adding the cheese.
Sautéed spinach with kaşar cheese pairs well with rice, bulgur, or crusty bread, which soak up the savory juices. Serve it with a simple salad or plain yogurt for a more complete meal.
Add kaşar cheese to sautéed spinach once the leaves have wilted and most of their released liquid has evaporated. Grated cheese melts quickly under a lid, so add it near the end rather than cooking it from the start.
Yes, you can make sautéed spinach with kaşar cheese ahead and refrigerate it once it has cooled. Reheat it gently in a covered pan; the cheese may firm up in storage but will soften again as it warms.
You can freeze sautéed spinach with kaşar cheese, but its texture may be softer and wetter after thawing. Cool it promptly, freeze it in a sealed container, then thaw and reheat it thoroughly in a pan.
To keep the kaşar in sautéed spinach from turning rubbery, add it at the end and heat only until it melts. Prolonged cooking makes melted cheese firmer and can leave the spinach overcooked.
Yes, wash spinach thoroughly before making sautéed spinach with kaşar cheese, since grit can cling to the leaves. Drain it very well afterward; water left on the leaves adds to the liquid released in the pan.
Yes, eggs can turn sautéed spinach with kaşar cheese into a more filling skillet meal. Cook the spinach until tender and no longer watery, add the eggs, and finish with kaşar as they set.
Vitamins
Vitamin K
540µg · 450% DV
Vitamin A
645µg · 72% DV
Folate
180µg · 45% DV
Vitamin E
3.6mg · 24% DV
Minerals
Manganese
1.05mg · 46% DV
Calcium
285mg · 28% DV
Magnesium
113mg · 27% DV
Phosphorus
188mg · 27% DV
Potassium ⭐
720mg · 21% DV
Sodium
255mg · 11% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 177 calories in 1 serving (medium) (150 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.
Sautéed spinach with kaşar cheese is a Turkish home-style dish: spinach is softened in a pan, often with onion, then finished with kaşar, a mild, semi-hard Turkish cheese that melts over the greens. The result is savoury and gently creamy, with tender spinach beneath the melted cheese.
Serve it warm as a side with bread, rice or bulgur, or make it part of a simple meal. Spinach brings fibre and the dish is a source of iron and vitamin K, while the cheese adds protein and calcium; a 100 g portion has 5.6 g of protein. Use a modest amount of oil and cheese if you want a lighter panful.
Very 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
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
3.83g
MONOUNSATURATED
6.23g
POLYUNSATURATED
1.42g
Omega 6:3 ratio 6.5:1
Above the ideal 4:1 (6.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.