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Spinach borani with strained yogurt Calories
Protein and calcium source
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Spinach borani with strained yogurt (150 g) has 123 calories. That works out to 82 calories per 100 g. It contains 6.8 g of carbs, 9.3 g of protein, 6.3 g of fat and 2.4 g of fiber. Its 427.5 µg of Vitamin K covers 356% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Spinach borani with strained yogurt Nutrition Facts
Selected: 1 serving (medium) · 150 g
123
KCAL / 150G
Carbs
6.8g
· 2% DV
Protein
9.3g
· 19% DV
Fat
6.3g
· 8% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 22% · Protein 31% · Fat 47%
Spinach borani with strained yogurt nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 123 kcal | |
| Total fat | 6.3 g | 8% |
| Saturated fat | 2.03 g | 10% |
| Trans fat | 0.05 g | |
| Sodium | 248 mg | 11% |
| Total carbohydrate | 6.8 g | 2% |
| Fiber | 2.4 g | 9% |
| Protein | 9.3 g | 19% |
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 Spinach borani with strained yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 123 kcal |
| 1 piece (small) | 35 g | 29 kcal |
| 2 tablespoon (small) | 40 g | 33 kcal |
| 100 g | 100 g | 82 kcal |
| ½ cup (small) | 100 g | 82 kcal |
| 1 cup (medium) | 180 g | 148 kcal |
| 1 pack (medium) | 200 g | 164 kcal |
| 1 serving (large) | 250 g | 205 kcal |
Calculated from 82 calories per 100 g.
Frequently Asked Questions About Spinach borani with strained yogurt
What is spinach borani with strained yogurt?
Spinach borani with strained yogurt is a dish of cooked spinach mixed with thick yogurt, often seasoned with garlic. It is served as a side dish or dip, and some versions are finished with warm oil, herbs, or chili.
How do you make spinach borani with strained yogurt?
To make spinach borani with strained yogurt, cook chopped spinach until tender, then drain it well and let it cool. Stir it into strained yogurt with garlic and salt, and finish with a little olive oil or chili oil if desired.
Is spinach borani with strained yogurt served hot or cold?
Spinach borani with strained yogurt is usually served cold or at room temperature. Let the cooked spinach cool before adding the yogurt; mixing them while hot can loosen the yogurt and make the dish watery.
Can you make spinach borani with strained yogurt using frozen spinach?
Yes, frozen spinach works for spinach borani with strained yogurt. Thaw and cook it, then squeeze or drain away as much liquid as possible before mixing it with the yogurt, so the finished dish stays thick.
Where does spinach borani with strained yogurt come from?
Spinach borani with strained yogurt belongs to a family of borani dishes with Persian culinary roots, also made and enjoyed in Turkey and neighboring regions. Recipes vary, but the name commonly refers to vegetables paired with yogurt.
Why does spinach borani with strained yogurt turn watery?
Spinach borani with strained yogurt usually turns watery because the cooked spinach was not drained well or was mixed with yogurt while still hot. Drain the spinach thoroughly and cool it before combining the ingredients.
What do you serve with spinach borani with strained yogurt?
Spinach borani with strained yogurt pairs well with flatbread, rice, or grilled meat and vegetables. As part of a larger meal, serve it alongside dishes with different textures and flavors rather than several similar yogurt-based dips.
Can spinach borani with strained yogurt be made ahead?
Yes, spinach borani with strained yogurt can be prepared a day ahead and kept covered in the refrigerator. The flavors meld as it chills; give it a gentle stir before serving and add any oil or garnish at the end.
How long does spinach borani with strained yogurt keep in the fridge?
Spinach borani with strained yogurt generally keeps for 2–3 days in a covered container in the refrigerator. Refrigerate it promptly after serving, and discard it if it develops an unusual smell, visible mold, or a marked change in appearance.
How is spinach borani with strained yogurt different from tzatziki?
Spinach borani with strained yogurt is made with cooked spinach, while tzatziki is typically a cucumber-and-yogurt sauce. The spinach gives borani a softer, more substantial texture, and recipes often season it with garlic and sometimes warm oil.
Spinach borani with strained yogurt Vitamins & Minerals
Vitamins
Vitamin K
427.5µg · 356% DV
Vitamin A
345µg · 38% DV
Folate
102µg · 26% DV
B2
0.3mg · 23% DV
Minerals
Manganese
0.68mg · 30% DV
Phosphorus
173mg · 25% DV
Calcium
240mg · 24% DV
Magnesium
78mg · 19% DV
Potassium ⭐
578mg · 17% DV
Sodium
248mg · 11% DV
Spinach borani with strained yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Spinach borani with strained yogurt
To burn the 123 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.
What is Spinach borani with strained yogurt?
Spinach borani with strained yogurt combines cooked spinach with thick, tangy yogurt, often seasoned with garlic and finished with olive oil. Borani is a family of yogurt-and-vegetable dishes found across the region; this spinach version is enjoyed in Turkish homes and as part of a meze spread.
The spinach turns soft and earthy, while the yogurt adds a cool, creamy contrast. It is commonly served chilled or at room temperature, alongside a main meal or with bread for scooping. The yogurt makes it a source of protein and calcium, while spinach contributes some fibre. For a lighter serving, keep the oil modest; it also pairs well with grilled vegetables, legumes or simply warm flatbread.
How Nutritious Is Spinach borani with strained yogurt?
Nutrient density
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 Spinach borani with strained yogurt 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 with strained yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Spinach borani with strained yogurt 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
Spinach borani with strained yogurt Fat Profile
SATURATED
2.03g
MONOUNSATURATED
2.85g
POLYUNSATURATED
0.78g
Omega 6:3 ratio 5.3:1
Above the ideal 4:1 (5.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.