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Spinach Soup with Meat Calories
Rich in iron and protein, high in fiber, vitamin-packed
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Spinach Soup with Meat (220 g) has 121 calories. That works out to 55 calories per 100 g. It contains 11.2 g of carbs, 9.2 g of protein, 4.8 g of fat and 4.4 g of fiber. Its 484 µg of Vitamin K covers 403% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Spinach Soup with Meat Nutrition Facts
Selected: 1 cup (medium) · 220 g
121
KCAL / 220G
Carbs
11.2g
· 4% DV
Protein
9.2g
· 18% DV
Fat
4.8g
· 6% DV
Fiber
4.4g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 36% · Protein 29% · Fat 35%
Spinach Soup with Meat nutrition facts table · 1 cup (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 121 kcal | |
| Total fat | 4.8 g | 6% |
| Saturated fat | 1.54 g | 8% |
| Trans fat | 0.02 g | |
| Sodium | 572 mg | 25% |
| Total carbohydrate | 11.2 g | 4% |
| Fiber | 4.4 g | 16% |
| Protein | 9.2 g | 18% |
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 Cup of Spinach Soup with Meat?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 220 g | 121 kcal |
| 100 g | 100 g | 55 kcal |
| 1 cup (small) | 150 g | 83 kcal |
| 1 bottle (small) | 180 g | 99 kcal |
| 1 serving (medium) | 220 g | 121 kcal |
| 1 bottle (medium) | 250 g | 138 kcal |
| 1 cup (large) | 300 g | 165 kcal |
| 1 serving (large) | 300 g | 165 kcal |
| 1 bottle (large) | 330 g | 182 kcal |
Calculated from 55 calories per 100 g.
Frequently Asked Questions About Spinach Soup with Meat
How do you make spinach soup with meat?
To make spinach soup with meat, cook the meat and onion first, then add chopped spinach and stock or water. Add rice or another grain if you like, and simmer until the meat is tender and the greens are soft.
What meat is best in spinach soup with meat?
Beef or lamb works well in spinach soup with meat, either as small cubes or mince. Cubed meat gives the soup a heartier texture, but cook it until tender before adding the spinach so the greens do not become overcooked.
Can you make spinach soup with meat using frozen spinach?
Yes, frozen spinach works in spinach soup with meat. Thaw and drain it first if it releases a lot of water, then stir it in after the meat is cooked; frozen spinach softens faster than fresh leaves.
Can spinach soup with meat be frozen?
Yes, spinach soup with meat can be frozen. Cool it promptly, divide it into airtight portions, and freeze; rice or bulgur in the soup may become softer after thawing, so stir well while reheating.
How long does spinach soup with meat keep in the fridge?
Spinach soup with meat keeps in the refrigerator for a few days in a covered container. Refrigerate it promptly after cooking, and reheat only the portion you plan to eat until it is steaming hot.
What do you serve with spinach soup with meat?
Serve spinach soup with meat with crusty bread, yogurt, or a simple salad. Since the soup already includes meat and greens, a light side is usually enough; bread is especially useful for soaking up the broth.
Can spinach soup with meat be blended smooth?
Yes, spinach soup with meat can be blended smooth. Blend carefully while the soup is warm, not boiling, and make sure the meat is suitable for blending; for a chunkier bowl, blend only the spinach and broth.
Does spinach soup with meat need rice?
No, spinach soup with meat does not need rice. Rice adds body and makes the broth more filling, but you can leave it out or use bulgur, small pasta, or potatoes depending on the texture you want.
Is spinach soup with meat a healthy meal?
Yes, spinach soup with meat can be a nourishing meal because it combines vegetables with meat for protein, and spinach contributes iron and other nutrients. Pairing it with a source of vitamin C, such as lemon, can help the body absorb plant-based iron.
Why does spinach soup with meat turn dark?
Spinach soup with meat can turn darker when the spinach is cooked for a long time or reheated repeatedly. Add the greens toward the end of cooking and simmer only until tender to help preserve their color and fresh flavor.
Spinach Soup with Meat Vitamins & Minerals
Vitamins
Vitamin K
484µg · 403% DV
Vitamin A
704µg · 78% DV
B12
0.77µg · 32% DV
Folate
121µg · 30% DV
Minerals
Manganese
0.7mg · 30% DV
Copper
0.24mg · 27% DV
Sodium
572mg · 25% DV
Potassium ⭐
704mg · 21% DV
Spinach Soup with Meat Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Spinach Soup with Meat
To burn the 121 calories in 1 cup (medium) (220 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 Soup with Meat?
Spinach Soup with Meat is a homestyle soup found in Turkish cooking, made by simmering spinach with small pieces of meat or minced meat, usually with onion and broth. Recipes vary from household to household: some are brothy, while others are thicker and more substantial.
The spinach turns tender as it cooks, and the meat gives the soup a savoury, filling character. In Turkey it is served hot as a starter or with bread as a simple meal; elsewhere, it works well as a warming lunch or supper. It provides protein and fibre alongside nutrients from the spinach. For a lighter bowl, use a modest amount of oil and serve with a spoonful of plain yoghurt.
How Nutritious Is Spinach Soup with Meat?
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 Soup with Meat 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 Soup with Meat Contain Allergens?
No known major allergens
Which Diets Is Spinach Soup with Meat 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 Soup with Meat Fat Profile
SATURATED
1.54g
MONOUNSATURATED
1.76g
POLYUNSATURATED
0.44g
Omega 6:3 ratio 1.9:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.