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Sautéed Spinach with Yogurt and Walnuts Calories
Source of vitamin K, folate, and healthy fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sautéed Spinach with Yogurt and Walnuts (180 g) has 214 calories. That works out to 119 calories per 100 g. It contains 9.4 g of carbs, 9.2 g of protein, 16.4 g of fat and 4.3 g of fiber. Its 619.2 µg of Vitamin K covers 516% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Sautéed Spinach with Yogurt and Walnuts Nutrition Facts
Selected: 1 serving (medium) · 180 g
214
KCAL / 180G
Carbs
9.4g
· 3% DV
Protein
9.2g
· 18% DV
Fat
16.4g
· 21% DV
Fiber
4.3g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 17% · Protein 17% · Fat 66%
Sautéed Spinach with Yogurt and Walnuts nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 214 kcal | |
| Total fat | 16.4 g | 21% |
| Saturated fat | 2.25 g | 11% |
| Trans fat | 0 g | |
| Sodium | 189 mg | 8% |
| Total carbohydrate | 9.4 g | 3% |
| Fiber | 4.3 g | 15% |
| Protein | 9.2 g | 18% |
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 Yogurt and Walnuts?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 214 kcal |
| 1 tablespoon (small) | 20 g | 24 kcal |
| 1 cup (small) | 90 g | 107 kcal |
| 100 g | 100 g | 119 kcal |
| 1 serving (small) | 120 g | 143 kcal |
| 1 cup (medium) | 150 g | 179 kcal |
| 1 serving (large) | 250 g | 298 kcal |
| 2 cup (large) | 300 g | 357 kcal |
Calculated from 119 calories per 100 g.
Frequently Asked Questions About Sautéed Spinach with Yogurt and Walnuts
How do you make sautéed spinach with yogurt and walnuts?
Cook chopped spinach in a little oil until wilted and its released liquid has evaporated. Let it cool until warm, then stir in or spoon over seasoned yogurt. Add the walnuts just before serving so they stay crunchy.
Can you use Greek yogurt in sautéed spinach with yogurt and walnuts?
Yes, Greek yogurt works well in sautéed spinach with yogurt and walnuts, giving the topping a thicker, creamier texture. If it seems too stiff to spread, loosen it with a small splash of water before adding it to the spinach.
How do you stop the yogurt from separating in sautéed spinach with yogurt and walnuts?
Let the spinach cool until warm before combining it with yogurt. Adding yogurt directly to a hot pan can make it separate and turn watery; for a layered presentation, spoon the yogurt over the spinach after cooking.
Can sautéed spinach with yogurt and walnuts be made with frozen spinach?
Yes, frozen spinach is suitable for sautéed spinach with yogurt and walnuts. Thaw it first and squeeze out excess liquid, then cook it in the pan until the remaining moisture evaporates before adding the yogurt.
Should you wash spinach before making sautéed spinach with yogurt and walnuts?
Yes, rinse fresh spinach thoroughly under running water to remove grit, especially around the stems and leaves. Dry it well before sautéing; wet leaves release extra water and make sautéed spinach with yogurt and walnuts harder to keep thick.
Can sautéed spinach with yogurt and walnuts be frozen?
It is better not to freeze the finished dish: yogurt can separate after thawing, and the walnuts lose their crunch. You can freeze the cooked spinach on its own, then thaw and drain it before adding fresh yogurt and walnuts.
Do you need to blanch spinach for sautéed spinach with yogurt and walnuts?
No, blanching is not necessary for sautéed spinach with yogurt and walnuts. Sautéing the fresh leaves directly is simpler and avoids adding extra water; if you do blanch them, drain and squeeze them very well first.
Are the walnuts toasted for sautéed spinach with yogurt and walnuts?
Toasting the walnuts is optional, but it deepens their flavor and makes them especially crisp in sautéed spinach with yogurt and walnuts. Toast them briefly in a dry pan, let them cool, and scatter them over the dish before serving.
What can you serve with sautéed spinach with yogurt and walnuts?
Sautéed spinach with yogurt and walnuts pairs well with grilled chicken, roasted vegetables, or warm flatbread. It can also be part of a mezze-style spread; serve it cool or at room temperature alongside other small dishes.
How long does sautéed spinach with yogurt and walnuts keep in the fridge?
Keep sautéed spinach with yogurt and walnuts covered in the refrigerator and eat it within a few days. For better texture, store the cooked spinach separately from the yogurt and walnuts, then assemble the dish shortly before serving.
Sautéed Spinach with Yogurt and Walnuts Vitamins & Minerals
Vitamins
Vitamin K
619.2µg · 516% DV
Vitamin A
525.6µg · 58% DV
Folate
189µg · 47% DV
Vitamin E
4.23mg · 28% DV
Minerals
Manganese
1.26mg · 55% DV
Copper
0.36mg · 40% DV
Magnesium
130mg · 31% DV
Phosphorus
209mg · 30% DV
Potassium ⭐
855mg · 25% DV
Sodium
189mg · 8% DV
Sautéed Spinach with Yogurt and Walnuts Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sautéed Spinach with Yogurt and Walnuts
To burn the 214 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.
What is Sautéed Spinach with Yogurt and Walnuts?
Sautéed Spinach with Yogurt and Walnuts is a Turkish-style home-cooked dish: spinach is softened in a pan, then paired with yogurt and chopped walnuts. The greens turn tender, while the cool tang of yogurt and the walnuts’ earthy crunch give each bite a pleasing contrast. The yogurt is often added once the spinach has cooled a little, so it stays creamy rather than becoming runny.
It works as a vegetable side or a meze, served alongside grilled foods, beans or rice, and can also make a light meal with bread. Spinach contributes folate and vitamin K, while walnuts bring mostly unsaturated fats. For a lighter version, use just enough oil to sauté the greens and choose plain yogurt.
How Nutritious Is Sautéed Spinach with Yogurt and Walnuts?
Nutrient density
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.
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 Sautéed Spinach with Yogurt and Walnuts 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 Yogurt and Walnuts Contain Allergens?
Contains these allergens:
Which Diets Is Sautéed Spinach with Yogurt and Walnuts 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
Sautéed Spinach with Yogurt and Walnuts Fat Profile
SATURATED
2.25g
MONOUNSATURATED
6.21g
POLYUNSATURATED
6.48g
Omega 6:3 ratio 11.7:1
Above the ideal 4:1 (11.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.