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Creamy spread with calcium and protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 tablespoon (medium) of Spinach cheese spread (20 g) has 47 calories. That works out to 235 calories per 100 g. It contains 1.1 g of carbs, 1.7 g of protein, 4 g of fat and 0.2 g of fiber. Its 30 µg of Vitamin K covers 25% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Selected: 1 tablespoon (medium) · 20 g
47
KCAL / 20G
Carbs
1.1g
· 0% DV
Protein
1.7g
· 3% DV
Fat
4g
· 5% DV
Fiber
0.2g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 9% · Protein 14% · Fat 77%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 47 kcal | |
| Total fat | 4 g | 5% |
| Saturated fat | 2.44 g | 12% |
| Trans fat | 0.09 g | |
| Sodium | 130 mg | 6% |
| Total carbohydrate | 1.1 g | 0% |
| Fiber | 0.2 g | 1% |
| Protein | 1.7 g | 3% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 20 g | 47 kcal |
| 1 teaspoon (small) | 5 g | 12 kcal |
| 1 tablespoon (small) | 15 g | 35 kcal |
| 1 serving (medium) | 30 g | 71 kcal |
| 2 tablespoon (double) | 40 g | 94 kcal |
| 3 tablespoon (triple) | 60 g | 141 kcal |
| 1 serving (large) | 60 g | 141 kcal |
| 100 g | 100 g | 235 kcal |
| 1 pack (small) | 100 g | 235 kcal |
| 1 pack (large) | 200 g | 470 kcal |
Calculated from 235 calories per 100 g.
Spinach cheese spread is a savory mixture of spinach and cheese made soft enough to spread on bread or crackers. Recipes may also include yogurt, cream cheese, garlic, herbs, or spices, so its flavor and texture can vary.
Cook the spinach until tender, let it cool, and squeeze out excess water. Mash or blend it with cheese, then add yogurt or cream cheese if you want a smoother texture. Season to taste and chill before serving.
They are similar, but spinach cheese spread is usually made thick enough to spread on bread, while spinach dip may be looser and served for dipping. The names are often used interchangeably, and the actual texture depends on the recipe.
Cream cheese makes spinach cheese spread smooth and mild, while feta gives it a saltier, tangier flavor. Cottage cheese or ricotta can make a lighter-textured mixture. Taste before adding salt, especially when using feta.
Spinach cheese spread goes well with toast, crackers, pita, and sliced vegetables such as cucumber or bell pepper. You can also use it as a sandwich filling or spread it inside a wrap for a quick lunch.
Cooked spinach is the usual choice for spinach cheese spread because it blends easily with cheese. Squeeze it thoroughly after cooking to keep the mixture thick. Raw baby spinach can work in some recipes, but the leaves should be washed well.
Yes, spinach cheese spread can be stirred into warm pasta as a quick sauce. Loosen it with a little pasta water and mix over low heat; boiling the spread can make its cheese separate or turn the sauce grainy.
Keep spinach cheese spread covered in the refrigerator and use it within a few days. Always serve it with a clean utensil, and discard it if it has been left at room temperature for an extended period.
You can freeze spinach cheese spread, but thawing may leave it watery or grainy, particularly when it contains cream cheese or yogurt. Thaw it in the refrigerator, stir well, and check the texture before serving.
Yes, spinach cheese spread can be made without cream cheese. Use crumbled feta, cottage cheese, ricotta, or thick yogurt instead; each gives the mixture a different saltiness and texture, so add it gradually until the spread feels right.
Vitamins
Vitamin K
30µg · 25% DV
B12
0.13µg · 5% DV
B2
0.06mg · 5% DV
Vitamin A
38µg · 4% DV
Minerals
Sodium
130mg · 6% DV
Phosphorus
35mg · 5% DV
Calcium
47mg · 5% DV
Selenium
2µg · 4% DV
Potassium ⭐
55mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 47 calories in 1 tablespoon (medium) (20 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.
Spinach cheese spread combines spinach and cheese in a soft, spreadable mixture. It has no single fixed regional recipe, and the balance of greens and cheese can vary from one homemade version to another.
Expect a savoury, gently earthy flavour, with a texture that may be smooth or slightly chunky. Serve it on toast or crackers, alongside a simple lunch, or as part of a Mediterranean-inspired appetiser spread. It provides 8.5 g of protein per 100 g, while the cheese gives it a rich, creamy character. For a lighter version, use less cheese and let the spinach take the lead.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
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.
NOVA 3
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.
Contains these allergens:
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
SATURATED
2.44g
MONOUNSATURATED
1.08g
POLYUNSATURATED
0.16g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.