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Sautéed spinach with yogurt Calories
Spinach sautéed and combined with yogurt; rich in folate, vitamin K and calcium
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sautéed spinach with yogurt (180 g) has 130 calories. That works out to 72 calories per 100 g. It contains 9.4 g of carbs, 7.4 g of protein, 7.4 g of fat and 3.8 g of fiber. Its 522 µg of Vitamin K covers 435% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Sautéed spinach with yogurt Nutrition Facts
Selected: 1 serving (medium) · 180 g
130
KCAL / 180G
Carbs
9.4g
· 3% DV
Protein
7.4g
· 15% DV
Fat
7.4g
· 9% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 28% · Protein 22% · Fat 50%
Sautéed spinach with yogurt nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 130 kcal | |
| Total fat | 7.4 g | 9% |
| Saturated fat | 2.79 g | 14% |
| Trans fat | 0.04 g | |
| Sodium | 212 mg | 9% |
| Total carbohydrate | 9.4 g | 3% |
| Fiber | 3.8 g | 14% |
| Protein | 7.4 g | 15% |
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 Sautéed spinach with yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 130 kcal |
| 1 tablespoon (small) | 20 g | 14 kcal |
| 3 tablespoon (medium) | 60 g | 43 kcal |
| 1 piece (small) | 90 g | 65 kcal |
| 100 g | 100 g | 72 kcal |
| 1 cup (medium) | 140 g | 101 kcal |
| 2 piece (double) | 180 g | 130 kcal |
| 1 serving (large) | 250 g | 180 kcal |
Calculated from 72 calories per 100 g.
Frequently Asked Questions About Sautéed spinach with yogurt
How do you make sautéed spinach with yogurt?
Sauté onion in oil until soft, add washed, chopped spinach, and cook until the released liquid evaporates. Let the spinach cool slightly, then top it with plain or garlic yogurt. Keeping the yogurt separate until serving helps prevent it from curdling.
Can you use frozen spinach for sautéed spinach with yogurt?
Yes, thawed frozen spinach works for sautéed spinach with yogurt. Drain and squeeze out excess water before cooking, then sauté it until it is no longer watery. Add the yogurt after the spinach has cooled slightly.
Should you cook the yogurt in sautéed spinach with yogurt?
No, yogurt is usually added after the spinach is cooked, rather than simmered with it. High heat can make yogurt separate or turn grainy, so serve it on top or alongside the warm spinach.
Is sautéed spinach with yogurt served as a main dish or a side?
Sautéed spinach with yogurt is commonly served as a side dish, but it can also make a light meal with bread, rice, or another filling accompaniment. It may be served warm or chilled, depending on preference.
Can you make sautéed spinach with yogurt without garlic?
Yes, sautéed spinach with yogurt does not need garlic. Garlic is a common addition to the yogurt topping, but plain yogurt keeps the flavor milder and still pairs well with the cooked spinach.
What goes well with sautéed spinach with yogurt?
Rice, bulgur, or crusty bread go well with sautéed spinach with yogurt. You can also serve it alongside grilled meat or legumes; its cool, tangy yogurt topping contrasts nicely with warm savory dishes.
Can you make sautéed spinach with yogurt ahead of time?
Yes, you can cook the spinach ahead and refrigerate it, then add the yogurt shortly before serving. This keeps the yogurt from separating during reheating and lets you serve the spinach warm or cold.
Can you freeze sautéed spinach with yogurt?
Freeze the cooked spinach without the yogurt for a better result. Yogurt can separate after freezing and thawing, and the spinach may become softer. Thaw and reheat the spinach, then add fresh yogurt when serving.
How do you stop sautéed spinach with yogurt from becoming watery?
Cook the spinach uncovered until its liquid has evaporated before adding yogurt. Spinach releases plenty of water as it wilts, and adding yogurt before draining or cooking off that liquid can make the finished dish runny.
Is sautéed spinach with yogurt a healthy dish?
Yes, sautéed spinach with yogurt can be a nutritious part of a meal: spinach contributes folate and vitamin K, while yogurt adds calcium and protein. The amount of oil and salt used in cooking affects the overall balance.
Sautéed spinach with yogurt Vitamins & Minerals
Vitamins
Vitamin K
522µg · 435% DV
Folate
189µg · 47% DV
Vitamin A
423µg · 47% DV
B2
0.32mg · 25% DV
Minerals
Manganese
0.94mg · 41% DV
Magnesium
112mg · 27% DV
Iron
4.32mg · 24% DV
Calcium
238mg · 24% DV
Potassium ⭐
738mg · 22% DV
Sodium
212mg · 9% DV
Sautéed spinach with yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sautéed spinach with yogurt
To burn the 130 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 Sautéed spinach with yogurt?
Sautéed spinach with yogurt is a home-style Turkish dish: spinach is cooked in a pan, often with onion and a little oil, then served with yogurt spooned over it or on the side. It is simple everyday cooking rather than a fixed-recipe dish, so the seasoning and the amount of yogurt vary from kitchen to kitchen.
In Turkey, it may be served warm or cool as a side or a light meal, with bread or alongside other dishes. Spinach contributes folate and vitamin K, while yogurt adds protein and calcium; the dish has 4.1 g of protein per 100 g. For a lighter version, use less oil and serve plain yogurt separately.
How Nutritious Is Sautéed spinach with yogurt?
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 Sautéed spinach with yogurt 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 Sautéed spinach with yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Sautéed spinach with yogurt Good For?
Vegan
— Not 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
Sautéed spinach with yogurt Fat Profile
SATURATED
2.79g
MONOUNSATURATED
2.43g
POLYUNSATURATED
1.12g
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.