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Traditional Black Sea dish made with spinach, eggs, and butter
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 198 kcal | |
| Total fat | 13 g | 17% |
| Saturated fat | 5.76 g | 29% |
| Trans fat | 0.09 g | |
| Sodium | 306 mg | 13% |
| Total carbohydrate | 7.6 g | 3% |
| Fiber | 3.1 g | 11% |
| Protein | 11.9 g | 24% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 198 kcal |
| 1 piece (small) | 80 g | 88 kcal |
| 100 g | 100 g | 110 kcal |
| 1 serving (small) | 120 g | 132 kcal |
| 1 piece (medium) | 140 g | 154 kcal |
| 1 cup (medium) | 160 g | 176 kcal |
| 1 piece (large) | 200 g | 220 kcal |
| 1 cup (large) | 220 g | 242 kcal |
| 1 serving (large) | 250 g | 275 kcal |
Calculated from 110 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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.
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.
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.
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.
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.
Contains these allergens:
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
SATURATED
5.76g
MONOUNSATURATED
3.96g
POLYUNSATURATED
1.8g
Omega 6:3 ratio 5.5:1
Above the ideal 4:1 (5.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.