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Fried Spinach Calories
Rich in iron and vitamin K, fried vegetable
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Fried Spinach has 85 calories. It contains 5.2 g of carbs, 2.7 g of protein, 6.2 g of fat and 2.4 g of fiber. Its 320 µg of Vitamin K covers 267% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Fried Spinach Nutrition Facts
Selected: 100 g
85
KCAL / 100G
Carbs
5.2g
· 2% DV
Protein
2.7g
· 5% DV
Fat
6.2g
· 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 24% · Protein 12% · Fat 64%
Fried Spinach nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 85 kcal | |
| Total fat | 6.2 g | 8% |
| Saturated fat | 0.9 g | 5% |
| Trans fat | 0 g | |
| Sodium | 320 mg | 14% |
| Total carbohydrate | 5.2 g | 2% |
| Fiber | 2.4 g | 9% |
| Protein | 2.7 g | 5% |
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 Fried Spinach?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 85 kcal |
| 1 piece (small) | 50 g | 43 kcal |
| 1 serving (small) | 60 g | 51 kcal |
| 1 cup (medium) | 80 g | 68 kcal |
| 100 g | 100 g | 85 kcal |
| 1 piece (medium) | 100 g | 85 kcal |
| 1 cup (large) | 120 g | 102 kcal |
| 1 serving (large) | 150 g | 128 kcal |
| 1 piece (large) | 150 g | 128 kcal |
Calculated from 85 calories per 100 g.
Frequently Asked Questions About Fried Spinach
How do you make fried spinach?
To make fried spinach, wash and thoroughly dry the leaves, then add them to a pan with a little hot oil. Stir until they wilt and excess moisture evaporates; season with salt, pepper, and garlic if you like.
How do you stop fried spinach from getting watery?
Dry the leaves well and cook fried spinach in a wide, hot pan. Adding too much spinach at once cools the pan and releases liquid, so cook it in batches and let moisture evaporate before adding more.
Can you make fried spinach with frozen spinach?
Yes, you can make fried spinach with frozen spinach. Thaw it first and squeeze out excess water, then briefly fry it in a hot pan. If you add it while still icy, it is more likely to steam than fry.
Do you need to blanch spinach before making fried spinach?
No, blanching is not necessary for fried spinach. Add washed, well-drained raw leaves directly to the pan; blanching first can make them overly soft and leave extra water that prevents them from frying properly.
What should you serve with fried spinach?
Fried spinach goes well with eggs, potatoes, rice, or grilled meat, and a spoonful of plain or garlic yogurt makes a simple accompaniment. Add the yogurt after cooking so it stays cool and does not thin the spinach.
Can you use spinach stems in fried spinach?
Yes, tender spinach stems can go into fried spinach. Slice thicker stems and add them to the pan before the leaves, giving them extra time to soften without overcooking the more delicate leaves.
How long does fried spinach keep in the fridge?
Fried spinach keeps in a covered container in the refrigerator for a few days. Cool it promptly rather than leaving it out for an extended period, and discard it if its smell or appearance changes.
Can you reheat fried spinach?
Yes, reheat fried spinach in a pan over low heat, stirring until it is hot throughout. Reheat only the portion you plan to eat, since repeated heating can make the leaves limp and watery.
What seasonings go well in fried spinach?
Garlic, black pepper, and a little lemon work well in fried spinach. Add garlic briefly to the oil before the leaves so it becomes fragrant without burning, and finish with lemon at the table.
Does frying spinach destroy its iron?
No, frying does not destroy all the iron in spinach. Spinach contains non-heme iron, which the body absorbs less readily than iron from meat; serving fried spinach with a vitamin C-rich food, such as citrus, can help absorption.
Fried Spinach Vitamins & Minerals
Vitamins
Vitamin K
320µg · 267% DV
Vitamin A
470µg · 52% DV
Folate
145µg · 36% DV
Vitamin C
18mg · 20% DV
Minerals
Manganese
0.7mg · 30% DV
Magnesium
76mg · 18% DV
Iron
2.6mg · 14% DV
Copper
0.13mg · 14% DV
Sodium
320mg · 14% DV
Potassium ⭐
430mg · 13% DV
Fried Spinach Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fried Spinach
To burn the 85 calories in 100 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 Fried Spinach?
Fried Spinach is made by cooking spinach leaves in a pan with oil, sometimes with onion or garlic. In everyday cooking, “fried” often means softened and browned in a little oil rather than deep-fried until crisp.
It works well as a simple side dish alongside grains, beans or eggs, and can also be folded into a filling or served with a squeeze of lemon. Spinach contributes iron, vitamin K and fibre, while the added oil makes the dish richer; a 100 g serving has 85 calories. For a lighter version, use just enough oil to coat the pan and pair it with a fresh, tangy side.
How Nutritious Is Fried Spinach?
Nutrient density
Very 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 Fried Spinach 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 Fried Spinach Contain Allergens?
No known major allergens
Which Diets Is Fried Spinach Good For?
Vegan
✓ 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
Fried Spinach Fat Profile
SATURATED
0.9g
MONOUNSATURATED
2.1g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 8.8:1
Above the ideal 4:1 (8.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.