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Traditional rice and spinach dish, typically cooked with olive oil
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Spinach rice dible (180 g) has 212 calories. That works out to 118 calories per 100 g. It contains 27.7 g of carbs, 4.7 g of protein, 9.4 g of fat and 3.4 g of fiber. Its 261 µg of Vitamin K covers 217% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 180 g
212
KCAL / 180G
Carbs
27.7g
· 10% DV
Protein
4.7g
· 9% DV
Fat
9.4g
· 12% DV
Fiber
3.4g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 52% · Protein 9% · Fat 39%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 212 kcal | |
| Total fat | 9.4 g | 12% |
| Saturated fat | 1.3 g | 7% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 27.7 g | 10% |
| Fiber | 3.4 g | 12% |
| Protein | 4.7 g | 9% |
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 | 212 kcal |
| 1 tablespoon (mini) | 18 g | 21 kcal |
| 4 tablespoon (small) | 72 g | 85 kcal |
| 100 g | 100 g | 118 kcal |
| 1 cup (medium) | 160 g | 189 kcal |
| 1 serving (large) | 250 g | 295 kcal |
| 1 piece (jumbo) | 320 g | 378 kcal |
Calculated from 118 calories per 100 g.
Spinach rice dible is a Turkish home-style dish in which rice and spinach cook together in one pot, commonly with onion and olive oil. It is served as a simple main or as part of a larger meal.
Spinach rice dible is associated with Turkey’s Black Sea cuisine, particularly Giresun. The name dible is used for regional dishes where rice cooks together with vegetables, rather than being served separately.
To make spinach rice dible, soften chopped onion in olive oil, stir in rinsed rice, then add chopped spinach and water. Cover and cook gently until the rice is tender, adjusting the liquid because spinach releases moisture.
Yes, frozen spinach works in spinach rice dible. Thaw and drain it first, since excess water can make the rice mushy, then add it to the pot as you would fresh chopped spinach.
Ordinary medium-grain white rice works well in spinach rice dible and absorbs the cooking liquid without losing its shape too quickly. Rinse it before cooking; brown rice needs more liquid and a longer cooking time.
Use measured liquid and keep spinach rice dible covered over gentle heat rather than stirring it repeatedly. Spinach releases water as it cooks, so add less water at first and only add more if the rice needs it.
Spinach rice dible is usually cooked as a one-pot dish, with the spinach and rice cooking together. In a conventional pilaf, rice is often cooked on its own and vegetables are mixed in or served alongside.
Serve spinach rice dible with plain yogurt, cucumber yogurt, or a crisp salad. These cool, fresh sides complement the soft, savory rice and spinach without making the meal feel too heavy.
Spinach rice dible keeps for about three to four days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, until it is steaming hot throughout.
Yes, you can make a bulgur version of spinach rice dible, though the texture and cooking time will differ. Use fine or medium bulgur, add liquid gradually, and start checking for tenderness earlier than you would with rice.
Vitamins
Vitamin K
261µg · 217% DV
Vitamin A
333µg · 37% DV
Folate
93.6µg · 23% DV
Vitamin E
2.16mg · 14% DV
Minerals
Manganese
0.94mg · 41% DV
Copper
0.16mg · 18% DV
Iron
2.88mg · 16% DV
Selenium
8.64µg · 16% DV
Sodium
324mg · 14% DV
Potassium ⭐
423mg · 12% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 212 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 rice dible is a home-style dish from Turkey’s Black Sea region, made by cooking spinach, rice, onion and olive oil together in one pot. As the ingredients soften, the rice takes on the greens’ flavour and the dish becomes moist and vegetable-rich rather than a separate, fluffy pilaf.
It is usually served warm as a simple main or alongside other dishes; plain yogurt makes a familiar accompaniment, while a squeeze of lemon keeps it bright. Rice provides most of its carbohydrates, with spinach adding some fibre and greens; it has 118 calories per 100 g. For a lighter version, use the oil sparingly and let the spinach make up a generous share of the pot.
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.
No known major allergens
Vegan
✓ 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
SATURATED
1.3g
MONOUNSATURATED
5.58g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.