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🥬

●Low GI
⚡High Potassium

Sautéed spinach with kaşar cheese Calories

Source of iron, vitamin K and calcium

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

118kcal

GI

15low

POTASSIUM · 100 G

480mg

FIBER · 100 G

2.5g

Quick answer

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.

Sautéed spinach with kaşar cheese Nutrition Facts

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%

Sautéed spinach with kaşar cheese nutrition facts table · 1 serving (medium) (150 g)

NutrientAmount% DV
Calories177 kcal
Total fat12.8 g16%
Saturated fat3.83 g19%
Trans fat0.08 g
Sodium255 mg11%
Total carbohydrate6.3 g2%
Fiber3.8 g14%
Protein8.4 g17%

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 Sautéed spinach with kaşar cheese?

ServingAmountCalories
1 serving (medium)150 g177 kcal
1 tablespoon (small)15 g18 kcal
2 tablespoon (medium)30 g35 kcal
1 cup (small)90 g106 kcal
100 g100 g118 kcal
1 cup (medium)150 g177 kcal
1 serving (large)220 g260 kcal
1 serving (extra large)300 g354 kcal

Calculated from 118 calories per 100 g.

Frequently Asked Questions About Sautéed spinach with kaşar cheese

How do you make sautéed spinach with kaşar cheese?

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.

Can you make sautéed spinach with kaşar cheese using frozen spinach?

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.

Why does sautéed spinach with kaşar cheese turn watery?

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.

What can you serve with sautéed spinach with kaşar 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.

When should you add kaşar cheese to sautéed spinach?

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.

Can sautéed spinach with kaşar cheese be made ahead?

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.

Can you freeze sautéed spinach with kaşar cheese?

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.

How do you stop kaşar cheese from getting rubbery in sautéed spinach?

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.

Should you wash spinach before making sautéed spinach with kaşar cheese?

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.

Can you add eggs to sautéed spinach with kaşar cheese?

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.

Sautéed spinach with kaşar cheese Vitamins & Minerals

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

Sautéed spinach with kaşar cheese Glycemic Index

GLYCEMIC INDEX

15
Low
0 Low5570100

GLYCEMIC LOAD

1.5
Low

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

How to Burn Off Sautéed spinach with kaşar cheese

To burn the 177 calories in 1 serving (medium) (150 g):

🚶

44min

Walking (5 km/h)

🏃

18min

Running (8 km/h)

🚴

24min

Cycling

🏊

21min

Swimming

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

What is Sautéed spinach with kaşar cheese?

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.

How Nutritious Is Sautéed spinach with kaşar cheese?

Nutrient density

Very high

82/ 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

49/ 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 Sautéed spinach with kaşar cheese 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 Sautéed spinach with kaşar cheese 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 Sautéed spinach with kaşar cheese 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

✓ Suitable

Low FODMAP

— Not suitable

Sautéed spinach with kaşar cheese Fat Profile

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.