1 serving (medium) of Spinach egg dish (180 g) has 153 calories. That works out to 85 calories per 100 g. It contains 7.4 g of carbs, 11.2 g of protein, 8.3 g of fat and 4.3 g of fiber. Its 450 µg of Vitamin K covers 375% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.

What is Spinach egg dish?

A spinach egg dish is a simple home-style preparation of chopped spinach cooked until tender with eggs stirred in or cooked on top. It is especially familiar in Turkish cooking, where onion may also be used, and the eggs can be left softly scrambled through the greens, as in this version.

The spinach brings a gentle, earthy flavour and a tender texture, while the eggs make the dish more filling. Serve it warm for lunch or a light supper, with bread and yoghurt on the side; it can also work as a savoury breakfast. Eggs contribute protein and spinach adds fibre: a 100 g portion has 6.2 g of protein. For a lighter plate, use a little oil and pair it with yoghurt or a fresh salad.

Spinach egg dish Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

4.1g

· 1% DV

Protein

6.2g

· 12% DV

Fat

4.6g

· 6% 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 20% · Protein 30% · Fat 50%

Spinach egg dish Vitamins & Minerals

Vitamins

Vitamin K

250µg · 208% DV

Vitamin A

430µg · 48% DV

Biotin

7.5µg · 25% DV

B12

0.6µg · 25% DV

Minerals

Manganese

1mg · 43% DV

Selenium

11µg · 20% DV

Phosphorus

95mg · 14% DV

Iodine

18µg · 12% DV

How Nutritious Is Spinach egg dish?

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

53/ 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 egg dish 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 egg dish

To burn the 85 calories in 100 g:

🚶

21min

Walking (5 km/h)

🏃

9min

Running (8 km/h)

🚴

12min

Cycling

🏊

10min

Swimming

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

Is Spinach egg dish 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 egg dish Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs yes

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Spinach egg dish Good For?

Vegan

— Not suitable

Vegetarian

— Not 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 egg dish Fat Profile

SATURATED

1.3g

MONOUNSATURATED

1.7g

POLYUNSATURATED

⚖️

Omega 6:3 ratio 2.6:1

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

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Foods Similar to Spinach egg dish

🥚

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143 kcal

🍲

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45 kcal

🥤

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380 kcal

🍳

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95 kcal

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Frequently Asked Questions About Spinach egg dish

How do you make a spinach egg dish?

A spinach egg dish is made by cooking chopped spinach until tender, then adding eggs and cooking until they reach your preferred texture. Sautéing onion first is a common option; let excess liquid evaporate before adding the eggs so the dish does not turn watery.

What ingredients go into a spinach egg dish?

A spinach egg dish mainly needs spinach and eggs. Many home cooks also use onion, oil, salt, and pepper; some versions include garlic, tomato, or spices. The exact additions vary, so there is no single required seasoning beyond the spinach and eggs.

How do you keep a spinach egg dish from getting watery?

To keep a spinach egg dish from getting watery, dry the washed spinach well and cook it until its released liquid evaporates before adding the eggs. Frozen spinach works too, but thaw and drain it first because it often releases more water.

Can you make a spinach egg dish with frozen spinach?

Yes, frozen spinach works in a spinach egg dish. Thaw it and squeeze or drain away excess liquid, then cook it in the pan until relatively dry before adding the eggs. This helps the eggs set instead of becoming diluted.

When should you add the eggs to a spinach egg dish?

Add the eggs to a spinach egg dish after the spinach is tender and excess moisture has cooked off. Stir in beaten eggs for an even, soft mixture, or crack them directly into the pan and cover it if you want distinct eggs.

What can you serve with a spinach egg dish?

Serve a spinach egg dish with toast, flatbread, or roasted potatoes for a simple meal. A fresh salad or plain yogurt also works well alongside it, especially when the dish includes onion or warm spices.

How long does a spinach egg dish last in the fridge?

A spinach egg dish keeps for about 2 days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, until hot throughout, rather than repeatedly warming and cooling the whole dish.

Can you freeze a cooked spinach egg dish?

You can freeze a cooked spinach egg dish, but the eggs may become rubbery and the spinach can release water after thawing. For a better texture, freeze cooked spinach separately and add freshly cooked eggs when you are ready to serve.

Is a spinach egg dish a good make-ahead breakfast?

A spinach egg dish can be made ahead for breakfast, but freshly cooked eggs usually have a better texture. If preparing it in advance, refrigerate it promptly in a covered container and reheat a single portion thoroughly before eating.

Does the iron in a spinach egg dish absorb well?

The iron in spinach is non-heme iron, which the body absorbs less readily than iron from meat. Having a source of vitamin C, such as citrus or tomatoes, with a spinach egg dish can improve absorption of its plant-based iron.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026