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A shallow pan holds a thick, glossy pale-yellow mixture threaded with dark green spinach leaves, topped with eggs whose bright yellow yolks stand out against the creamy surface.
●Low GI
⚡High Potassium

Spinach Mihlama with Eggs Calories

Traditional Black Sea dish made with spinach, eggs, and butter

In season: Spring · Autumn · Winter

CALORIES · 100 G

110kcal

GI

25low

POTASSIUM · 100 G

330mg

FIBER · 100 G

1.7g

Quick answer

1 serving (medium) of Spinach Mihlama with Eggs (180 g) has 198 calories. That works out to 110 calories per 100 g. It contains 7.6 g of carbs, 11.9 g of protein, 13 g of fat and 3.1 g of fiber. Its 324 µg of Vitamin K covers 270% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.

Spinach Mihlama with Eggs Nutrition Facts

Selected: 1 serving (medium) · 180 g

198

KCAL / 180G

Carbs

7.6g

· 3% DV

Protein

11.9g

· 24% DV

Fat

13g

· 17% DV

Fiber

3.1g

· 11% DV

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

Calories come from: Carbs 16% · Protein 24% · Fat 60%

Spinach Mihlama with Eggs nutrition facts table · 1 serving (medium) (180 g)

NutrientAmount% DV
Calories198 kcal
Total fat13 g17%
Saturated fat5.76 g29%
Trans fat0.09 g
Sodium306 mg13%
Total carbohydrate7.6 g3%
Fiber3.1 g11%
Protein11.9 g24%

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 with Eggs?

ServingAmountCalories
1 serving (medium)180 g198 kcal
1 piece (small)80 g88 kcal
100 g100 g110 kcal
1 serving (small)120 g132 kcal
1 piece (medium)140 g154 kcal
1 cup (medium)160 g176 kcal
1 piece (large)200 g220 kcal
1 cup (large)220 g242 kcal
1 serving (large)250 g275 kcal

Calculated from 110 calories per 100 g.

Frequently Asked Questions About Spinach Mihlama with Eggs

What is Spinach Mihlama with Eggs?

Spinach Mihlama with Eggs is a Black Sea-style dish made with spinach, eggs and butter. The spinach is cooked in a pan, then eggs are added and cooked until set; it can be served for breakfast or as part of a meal.

How do you make Spinach Mihlama with Eggs?

To make Spinach Mihlama with Eggs, soften washed, chopped spinach in butter in a pan, then add the eggs and cook until set. Stir the eggs through the spinach for an even mixture, or leave them whole for a more distinct egg texture.

Is Spinach Mihlama with Eggs the same as menemen?

No, Spinach Mihlama with Eggs is not menemen. Menemen is a Turkish egg dish typically cooked with tomatoes and peppers, while this mihlama uses spinach as its defining vegetable and is associated with Black Sea cooking.

Does Spinach Mihlama with Eggs contain cheese or cornmeal?

Not necessarily. Spinach Mihlama with Eggs is made with spinach, eggs and butter; cheese and cornmeal are associated with many versions of classic mihlama, but they are not essential to this spinach-and-egg dish.

Can Spinach Mihlama with Eggs be made with frozen spinach?

Yes, frozen spinach works in Spinach Mihlama with Eggs. Thaw it first and squeeze out excess water before cooking, or the pan may become watery and the eggs may not set as neatly around the spinach.

Should the eggs in Spinach Mihlama with Eggs be stirred in?

Either method works for Spinach Mihlama with Eggs. Stirring distributes the egg throughout the spinach, while cracking the eggs on top keeps them separate and lets you choose how firmly to cook each yolk.

What can you serve with Spinach Mihlama with Eggs?

Serve Spinach Mihlama with Eggs with crusty bread to scoop up the buttery spinach and egg. A fresh salad, sliced tomatoes or plain yogurt also pair well and make the meal feel more complete.

Can Spinach Mihlama with Eggs be prepared ahead of time?

You can wash and chop the spinach ahead, but Spinach Mihlama with Eggs is best cooked just before serving. Eggs can turn rubbery when held or reheated, so prepare the spinach first and add the eggs when you are ready to eat.

How should you store leftover Spinach Mihlama with Eggs?

Refrigerate leftover Spinach Mihlama with Eggs promptly in a covered container rather than leaving it out. Use it within a few days and reheat only the portion you plan to eat, until it is steaming hot throughout.

Can you make Spinach Mihlama with Eggs without butter?

Yes, you can make Spinach Mihlama with Eggs using a little olive oil instead of butter. The result will have a different flavor, but the spinach and eggs will still cook together into a simple pan dish.

Spinach Mihlama with Eggs Vitamins & Minerals

Vitamins

Vitamin K

324µg · 270% DV

Vitamin A

576µg · 64% DV

Biotin

18µg · 60% DV

B12

1.26µg · 53% DV

Minerals

Manganese

1.08mg · 47% DV

Selenium

20µg · 36% DV

Phosphorus

189mg · 27% DV

Copper

0.23mg · 26% DV

Potassium ⭐

594mg · 17% DV

Sodium

306mg · 13% DV

Spinach Mihlama with Eggs Glycemic Index

GLYCEMIC INDEX

25
Low
0 Low5570100

GLYCEMIC LOAD

3.6
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Spinach Mihlama with Eggs

To burn the 198 calories in 1 serving (medium) (180 g):

🚶

49min

Walking (5 km/h)

🏃

20min

Running (8 km/h)

🚴

27min

Cycling

🏊

23min

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 with Eggs?

Spinach Mihlama with Eggs is a Black Sea–inspired home-style dish made by cooking spinach with butter and eggs. It takes its cue from mıhlama, the region’s skillet dish, though family recipes vary in how they prepare it.

Serve it hot, with bread for scooping up the soft, buttery mixture. In Turkey it can appear at breakfast or as part of a simple meal; elsewhere, it works well as a brunch dish or an easy supper alongside salad. Eggs contribute protein, while spinach brings some fibre, making this a satisfying, vegetable-based plate. For a lighter version, use less butter and add extra spinach.

How Nutritious Is Spinach Mihlama with Eggs?

Nutrient density

High

78/ 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

47/ 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.

Is Spinach Mihlama with Eggs 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 Mihlama with Eggs Contain Allergens?

Contains these allergens:

Gluten free
Dairy yes
Eggs yes
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Spinach Mihlama with Eggs 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 Mihlama with Eggs Fat Profile

SATURATED

5.76g

MONOUNSATURATED

3.96g

POLYUNSATURATED

1.8g

⚖️

Omega 6:3 ratio 5.5:1

Above the ideal 4:1 (5.5:1).

Compare Spinach Mihlama with Eggs

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Spinach Mihlama with Eggs vs Egg33 kcal fewer per 100 g
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🍳🥬vs🍳
Spinach Mihlama with Eggs vs Menemen15 kcal more per 100 g
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Foods Similar to Spinach Mihlama with Eggs

🥚

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🍲

Chicken Soup

45 kcal

🥤

Protein Powder

380 kcal

🍳

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95 kcal

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85 kcal

🍆🥩

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370 kcal

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370 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.