1 serving (medium) of Spinach dish with yogurt (180 g) has 117 calories. That works out to 65 calories per 100 g. It contains 13 g of carbs, 6.3 g of protein, 4 g of fat and 4.5 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 dish with yogurt?

Spinach dish with yogurt is a home-style Turkish preparation of cooked, finely chopped spinach combined with yogurt. Some versions season the yogurt with garlic, and the texture can range from softly folded together to thick and creamy.

It is served cool or at room temperature, either as a side with a Turkish meal or as part of a spread of small dishes. The tangy yogurt complements the mild, earthy spinach, making the dish refreshing as well as savoury. It brings together vegetables and dairy, with some fibre and protein; a 100 g portion has 65 calories. For a lighter version, use a modest amount of oil and choose the yogurt consistency you prefer.

Spinach dish with yogurt Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

7.2g

· 3% DV

Protein

3.5g

· 7% DV

Fat

2.2g

· 3% DV

Fiber

2.5g

· 9% DV

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

Calories come from: Carbs 46% · Protein 22% · Fat 32%

Spinach dish with yogurt Vitamins & Minerals

Vitamins

Vitamin K

180µg · 150% DV

Vitamin A

450µg · 50% DV

Folate

70µg · 18% DV

Vitamin C

14mg · 16% DV

Minerals

Manganese

1mg · 43% DV

Calcium

110mg · 11% DV

Iron

2mg · 11% DV

Potassium ⭐

340mg · 10% DV

How Nutritious Is Spinach dish with yogurt?

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

51/ 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 dish with yogurt 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 dish with yogurt

To burn the 65 calories in 100 g:

🚶

16min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

9min

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 dish with 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 dish with yogurt 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 dish with yogurt 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 dish with yogurt Fat Profile

SATURATED

1.2g

MONOUNSATURATED

0.5g

POLYUNSATURATED

0.25g

⚖️

Omega 6:3 ratio 1.6:1

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

Compare Spinach dish with yogurt

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Foods Similar to Spinach dish with yogurt

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Tomato

18 kcal

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Mixed Green Salad

18 kcal

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🥄

Boiled Beetroot

44 kcal

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Frequently Asked Questions About Spinach dish with yogurt

How do you make a spinach dish with yogurt?

A spinach dish with yogurt is made by cooking chopped spinach, letting it cool, and then topping or mixing it with yogurt. Many home recipes sauté onion with the spinach, while garlic in the yogurt is optional.

Why does yogurt split in a spinach dish with yogurt?

Yogurt usually splits in a spinach dish with yogurt when it is added to very hot spinach or the finished dish is boiled. Let the spinach cool until warm before adding the yogurt, and avoid reheating the mixture to a boil.

Is a spinach dish with yogurt served hot or cold?

A spinach dish with yogurt is usually served chilled or at room temperature. The cooked spinach can be warm when prepared, but cooling it before adding yogurt keeps the topping smooth and makes the dish refreshing.

Can you use frozen spinach in a spinach dish with yogurt?

Yes, frozen spinach works in a spinach dish with yogurt. Thaw it first and squeeze or drain away excess water before cooking; otherwise, the finished dish can become watery and loosen the yogurt.

What do you serve with a spinach dish with yogurt?

A spinach dish with yogurt goes well with rice, flatbread, or a grain side such as bulgur. It can also be served as part of a Turkish-style spread alongside other small dishes, rather than as the only main course.

How long does a spinach dish with yogurt last in the fridge?

A spinach dish with yogurt can generally be kept refrigerated for 3–4 days in a covered container, provided it was chilled promptly after preparation. Take out only the portion you plan to eat and avoid leaving it at room temperature for long.

Can you freeze a spinach dish with yogurt?

Freezing a spinach dish with yogurt is not recommended because the yogurt can separate and turn watery after thawing. Freeze the cooked spinach before adding yogurt, then thaw it, warm it if desired, and add fresh yogurt just before serving.

Is a spinach dish with yogurt the same as saag paneer?

No, a spinach dish with yogurt is not the same as saag paneer. Saag paneer is an Indian dish of greens cooked with paneer cheese and spices, while this dish pairs cooked spinach with yogurt and does not traditionally require paneer.

Can you add garlic to a spinach dish with yogurt?

Yes, garlic is a common addition to a spinach dish with yogurt, though it is optional. Stir finely crushed garlic into the yogurt before serving so its flavor spreads evenly through the creamy topping.

Does yogurt reduce iron absorption from a spinach dish with yogurt?

Yogurt’s calcium may reduce absorption of the plant-based iron in spinach when both are eaten together. You can still enjoy the dish; if you are treating iron deficiency, ask your clinician or dietitian how to time meals around your treatment.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026