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Spinach mihlama Calories
Black Sea style mihlama with spinach, eggs, onion, and oil
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Spinach mihlama (180 g) has 198 calories. That works out to 110 calories per 100 g. It contains 9.4 g of carbs, 10.4 g of protein, 12.8 g of fat and 2.9 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.
Spinach mihlama Nutrition Facts
Selected: 1 serving (medium) · 180 g
198
KCAL / 180G
Carbs
9.4g
· 3% DV
Protein
10.4g
· 21% DV
Fat
12.8g
· 16% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 19% · Protein 21% · Fat 60%
Spinach mihlama nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 198 kcal | |
| Total fat | 12.8 g | 16% |
| Saturated fat | 3.96 g | 20% |
| Trans fat | 0 g | |
| Sodium | 414 mg | 18% |
| Total carbohydrate | 9.4 g | 3% |
| Fiber | 2.9 g | 10% |
| Protein | 10.4 g | 21% |
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 mihlama?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 198 kcal |
| 1 serving (half) | 90 g | 99 kcal |
| 100 g | 100 g | 110 kcal |
| 1 serving (small) | 120 g | 132 kcal |
| 1 cup (medium) | 170 g | 187 kcal |
| 1 piece (whole) | 200 g | 220 kcal |
| 1 serving (large) | 250 g | 275 kcal |
| 2 serving (double) | 360 g | 396 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Spinach mihlama
What is spinach mihlama?
Spinach mihlama is a Black Sea-style Turkish dish made with spinach, eggs, onion, and oil. It is served hot as a savory, home-cooked dish; this spinach version is distinct from the better-known mihlama made with cornmeal and cheese.
How do you make spinach mihlama?
To make spinach mihlama, soften chopped onion in oil, add spinach and cook until it releases and then absorbs its moisture. Stir in the eggs and cook until set. Draining washed spinach well helps keep the finished dish from turning watery.
Where does spinach mihlama come from?
Spinach mihlama belongs to the Black Sea style of Turkish cooking. The name mihlama is associated with the region, where recipes and naming can vary between households; this version brings spinach and eggs together with onion and oil.
Does spinach mihlama contain cheese?
Not necessarily: the spinach mihlama described here is made with spinach, eggs, onion, and oil, rather than cheese. Other dishes called mihlama commonly use cheese and cornmeal, so the name alone does not tell you which version is being served.
What is the difference between spinach mihlama and kuymak?
Spinach mihlama features spinach and eggs, while kuymak usually refers to the rich Black Sea dish made with cornmeal, butter, and melting cheese. The names mihlama and kuymak can overlap regionally, but the spinach-and-egg preparation is a different style.
Is spinach mihlama served for breakfast?
Yes, spinach mihlama can be served for breakfast, especially as a hot, savory dish with bread. It is not limited to the morning, though; it also works as a simple lunch or dinner in Turkish home cooking.
How do you stop spinach mihlama from getting watery?
Cook off the liquid released by the spinach before adding the eggs. Wash and drain the leaves thoroughly, avoid crowding the pan, and leave the lid off while the spinach cooks so excess moisture can evaporate.
What should you serve with spinach mihlama?
Serve spinach mihlama with crusty bread or another bread that can scoop up the egg and spinach. A simple salad or soup can round out the meal without competing with the dish’s savory flavor.
Can spinach mihlama be made without eggs?
Yes, you can leave the eggs out of spinach mihlama, but the result will have a different texture and will not be the usual egg-based version. Cook the spinach until its excess moisture has evaporated so the dish stays cohesive.
Can you freeze spinach mihlama?
You can freeze spinach mihlama, but its texture may suffer: cooked spinach can become softer and eggs can turn rubbery after thawing and reheating. For the best texture, refrigerate leftovers and reheat them gently rather than freezing them.
Spinach mihlama Vitamins & Minerals
Vitamins
Vitamin K
324µg · 270% DV
Vitamin A
576µg · 64% DV
Biotin
12.6µg · 42% DV
Folate
135µg · 34% DV
Minerals
Manganese
1.08mg · 47% DV
Copper
0.23mg · 26% DV
Selenium
13µg · 24% DV
Phosphorus
153mg · 22% DV
Sodium
414mg · 18% DV
Potassium ⭐
594mg · 17% DV
Spinach mihlama Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Spinach mihlama
To burn the 198 calories in 1 serving (medium) (180 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 mihlama?
Spinach mihlama is a home-style Black Sea dish made by cooking spinach with onion, oil and eggs in a pan. Unlike the better-known cheese-and-cornmeal versions of mihlama, this variation takes its character from the greens and eggs.
It is usually served hot, once the spinach has softened and the eggs are set, as a simple breakfast or an easy meal with bread. Its flavour is savoury and gently sweet from the cooked onion, while the spinach gives it a soft, tender texture. It is vegetable-forward, with some protein from the eggs; use a light hand with the oil for a less rich result.
How Nutritious Is Spinach mihlama?
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 mihlama Processed?
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.
Does Spinach mihlama Contain Allergens?
Contains these allergens:
Which Diets Is Spinach mihlama 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 mihlama Fat Profile
SATURATED
3.96g
MONOUNSATURATED
4.5g
POLYUNSATURATED
1.8g
Omega 6:3 ratio 3.9:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.