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🥬
Seasoned spinach Calories
Rich in fiber, folate, and vitamin K
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Seasoned spinach (150 g) has 93 calories. That works out to 62 calories per 100 g. It contains 7.7 g of carbs, 4.8 g of protein, 5.1 g of fat and 3.9 g of fiber. Its 645 µg of Vitamin K covers 538% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Seasoned spinach Nutrition Facts
Selected: 1 cup (chopped) · 150 g
93
KCAL / 150G
Carbs
7.7g
· 3% DV
Protein
4.8g
· 10% DV
Fat
5.1g
· 7% DV
Fiber
3.9g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 32% · Protein 20% · Fat 48%
Seasoned spinach nutrition facts table · 1 cup (chopped) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 93 kcal | |
| Total fat | 5.1 g | 7% |
| Saturated fat | 0.71 g | 4% |
| Trans fat | 0 g | |
| Sodium | 533 mg | 23% |
| Total carbohydrate | 7.7 g | 3% |
| Fiber | 3.9 g | 14% |
| Protein | 4.8 g | 10% |
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 Cup of Chopped Seasoned spinach?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 150 g | 93 kcal |
| 1 piece (mini) | 50 g | 31 kcal |
| ½ cup (chopped) | 75 g | 47 kcal |
| 100 g | 100 g | 62 kcal |
| 1 serving (small) | 100 g | 62 kcal |
| 1 serving (medium) | 150 g | 93 kcal |
| 1 serving (large) | 220 g | 136 kcal |
| 1.5 cup (chopped) | 225 g | 140 kcal |
Calculated from 62 calories per 100 g.
Frequently Asked Questions About Seasoned spinach
How do you make seasoned spinach?
Seasoned spinach is made by cooking cleaned spinach with aromatics and adding its seasoning or sauce near the end. Recipes vary, so taste as you go and add acidic ingredients such as lemon gradually to keep the spinach’s flavor balanced.
What seasoning goes best with seasoned spinach?
Garlic, lemon, black pepper, and a little olive oil pair especially well with seasoned spinach. For a warmer flavor, add cumin or paprika; use stronger spices sparingly so they do not overpower the spinach.
Can you make seasoned spinach with frozen spinach?
Yes, seasoned spinach works with frozen spinach. Thaw it and drain or squeeze out excess water before cooking, or the dish may turn watery and its seasoning may taste diluted. Fresh spinach needs thorough washing instead.
How do you keep seasoned spinach from getting watery?
To keep seasoned spinach from getting watery, drain washed leaves well and cook them uncovered long enough for excess liquid to evaporate. If you use frozen spinach, thaw and squeeze it first; add any thick sauce after draining.
What can you serve with seasoned spinach?
Seasoned spinach goes well with rice, grains, beans, eggs, or roasted vegetables, depending on how it is prepared. A squeeze of lemon and bread make a simple accompaniment, while a grain or legume can turn it into a more filling meal.
Can seasoned spinach be eaten cold?
Yes, seasoned spinach can be eaten cold if it was cooled and refrigerated promptly. Its flavor may become more pronounced after chilling, so taste it before serving and add a little lemon or fresh seasoning if needed.
How long does seasoned spinach last in the fridge?
Store seasoned spinach in a covered container in the refrigerator and eat it within a few days. Cool it promptly after cooking, and take out only the portion you plan to serve rather than repeatedly warming the whole batch.
Can you freeze seasoned spinach?
Yes, but seasoned spinach may lose some texture or separate after thawing, especially if its sauce contains yogurt or egg. For a better result, freeze the cooked spinach before adding a delicate sauce, then season it after reheating.
How do you reheat seasoned spinach without changing its texture?
Reheat seasoned spinach gently in a pan over low heat, stirring occasionally. Avoid boiling it, particularly if it contains an egg- or yogurt-based seasoning, because high heat can make the sauce split and the leaves overly soft.
Does seasoned spinach need to be cooked before eating?
No, seasoned spinach does not always need to be cooked; it can be served raw if the recipe is intended as a salad and the leaves are washed thoroughly. Cook it when the seasoning or sauce is designed for a warm dish.
Seasoned spinach Vitamins & Minerals
Vitamins
Vitamin K
645µg · 538% DV
Vitamin A
703.5µg · 78% DV
Folate
219µg · 55% DV
Vitamin E
3.3mg · 22% DV
Minerals
Manganese
1.27mg · 55% DV
Magnesium
119mg · 28% DV
Copper
0.22mg · 24% DV
Sodium
533mg · 23% DV
Potassium ⭐
675mg · 20% DV
Seasoned spinach Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Seasoned spinach
To burn the 93 calories in 1 cup (chopped) (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.
What is Seasoned spinach?
Seasoned spinach is a Turkish home-style spinach dish, gently cooked and finished with a tangy, lightly thickened terbiye. The spinach is often softened with onion and olive oil; the exact seasoning varies between kitchens. Its bright, savoury flavour and tender texture make it an easy side dish rather than a heavily sauced preparation.
In Turkey, it is commonly served warm alongside rice or bulgur, and it also works at room temperature as part of a simple meal. Spinach makes it a useful source of fibre, folate and vitamin K. Pair it with grains or beans for a more substantial plate, or keep the meal light with a fresh salad and a squeeze of lemon.
How Nutritious Is Seasoned spinach?
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 Seasoned spinach 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 Seasoned spinach Contain Allergens?
Contains these allergens:
Which Diets Is Seasoned spinach Good For?
Vegan
✓ 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
Seasoned spinach Fat Profile
SATURATED
0.71g
MONOUNSATURATED
2.73g
POLYUNSATURATED
1.35g
Omega 6:3 ratio 5.1:1
Above the ideal 4:1 (5.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.