1 serving (medium) of Spinach Borani (180 g) has 126 calories. That works out to 70 calories per 100 g. It contains 11.2 g of carbs, 6.7 g of protein, 5.8 g of fat and 3.8 g of fiber. Its 324 µg of Vitamin K covers 270% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Spinach Borani?

Spinach Borani brings cooked, finely chopped spinach together with yogurt, often with garlic for a savoury edge. Borani belongs to a family of yogurt-based dishes associated with Persian and neighbouring cuisines, and this spinach version is also familiar in Turkish home cooking. It is thick and creamy, with tangy yogurt balancing the spinach’s mild, earthy flavour; olive oil and walnuts make popular garnishes.

Serve it chilled or at room temperature as a dip, meze or side, with bread or alongside grilled dishes. Yogurt contributes protein and calcium, while spinach adds fibre; a 100 g portion has 3.7 g of protein. For a lighter finish, use plain yogurt and go easy on the oil, adding walnuts only if you want extra crunch.

Spinach Borani Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

6.2g

· 2% DV

Protein

3.7g

· 7% DV

Fat

3.2g

· 4% DV

Fiber

2.1g

· 8% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 36% · Protein 22% · Fat 42%

Spinach Borani Vitamins & Minerals

Vitamins

Vitamin K

180µg · 150% DV

Vitamin A

320µg · 36% DV

Folate

65µg · 16% DV

0.18mg · 14% DV

Minerals

Manganese

1mg · 43% DV

Calcium

110mg · 11% DV

Iron

2mg · 11% DV

Potassium ⭐

340mg · 10% DV

How Nutritious Is Spinach Borani?

Nutrient density

Very high

80/ 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.

Spinach Borani Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Spinach Borani

To burn the 70 calories in 100 g:

🚶

17min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

10min

Cycling

🏊

8min

Swimming

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

Is Spinach Borani 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 Spinach Borani 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 Spinach Borani Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Spinach Borani Fat Profile

SATURATED

1.7g

MONOUNSATURATED

0.7g

POLYUNSATURATED

0.2g

⚖️

Omega 6:3 ratio 0.7:1

Below the ideal 4:1 — a good omega balance.

Compare Spinach Borani

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Spinach Borani vs Tomato52 kcal more per 100 g

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Spinach Borani vs Mixed Green Salad52 kcal more per 100 g

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Spinach Borani vs Red Pepper39 kcal more per 100 g

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Spinach Borani vs Boiled Beetroot26 kcal more per 100 g

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Foods Similar to Spinach Borani

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

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🥄

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44 kcal

🫑

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20 kcal

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Potato Salad

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🥕🥦🍆

Oven-Roasted Mixed Vegetables

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Frequently Asked Questions About Spinach Borani

What is Spinach Borani?

Spinach Borani is a yogurt-based dish made with cooked spinach, often seasoned with garlic and topped with olive oil. Depending on the recipe, it is served as a dip, side dish, or part of a mezze spread.

How do you make Spinach Borani?

To make Spinach Borani, cook chopped spinach until tender, drain it well, and let it cool. Stir it into yogurt, add seasonings such as garlic if desired, and finish with olive oil before serving.

What ingredients are in Spinach Borani?

Spinach and yogurt are the core ingredients in Spinach Borani. Garlic and olive oil are common additions, while walnuts, dried mint, or other seasonings may appear in particular home or regional versions.

Where does Spinach Borani come from?

Spinach Borani belongs to a broader family of borani dishes found across Persian and neighboring regional cuisines. Recipes vary by place and household, so the spinach-and-yogurt version is not tied to just one fixed preparation.

Is Spinach Borani served hot or cold?

Spinach Borani is usually served cold or at room temperature. Cool the cooked spinach before mixing it with yogurt; adding hot spinach can make the yogurt separate or turn the dish watery.

Can you make Spinach Borani with frozen spinach?

Yes, frozen spinach works in Spinach Borani. Thaw it and squeeze or drain away excess water before cooking, then cool it before mixing with yogurt so the finished dish stays thick.

Why is my Spinach Borani watery?

Spinach Borani usually turns watery because the spinach was not drained well or the yogurt released liquid. Drain cooked spinach thoroughly, cool it before combining, and use thick yogurt for a firmer dip.

What do you serve with Spinach Borani?

Serve Spinach Borani with flatbread, rice, or grilled foods. It also fits well on a mezze table alongside other small dishes, where its cool, tangy yogurt balances richer or spicier flavors.

Can you use Greek yogurt in Spinach Borani?

Yes, Greek yogurt can be used in Spinach Borani, and its thickness makes a dense, creamy dip. If it seems too thick to stir, loosen it with a small spoonful of water or olive oil.

How long does Spinach Borani keep in the fridge?

Spinach Borani keeps for about two days in a covered container in the refrigerator. Use a clean serving utensil, and avoid leaving the yogurt-based dish at room temperature for an extended period.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 28, 2026