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German egg noodle with spinach
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Spinach Spätzle (150 g) has 218 calories. That works out to 145 calories per 100 g. It contains 36.8 g of carbs, 9.3 g of protein, 3.3 g of fat and 3.2 g of fiber. Its 165 µg of Vitamin K covers 138% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 150 g
218
KCAL / 150G
Carbs
36.8g
· 13% DV
Protein
9.3g
· 19% DV
Fat
3.3g
· 4% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 69% · Protein 17% · Fat 14%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 218 kcal | |
| Total fat | 3.3 g | 4% |
| Saturated fat | 0.75 g | 4% |
| Trans fat | 0.02 g | |
| Sodium | 315 mg | 14% |
| Total carbohydrate | 36.8 g | 13% |
| Fiber | 3.2 g | 11% |
| Protein | 9.3 g | 19% |
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) | 150 g | 218 kcal |
| 1 piece (small) | 50 g | 73 kcal |
| 100 g | 100 g | 145 kcal |
| 1 serving (small) | 100 g | 145 kcal |
| 1 cup (medium) | 120 g | 174 kcal |
| 1 cup (large) | 180 g | 261 kcal |
| 1 serving (large) | 200 g | 290 kcal |
| 1 serving (large) | 250 g | 363 kcal |
| 2 serving (double) | 300 g | 435 kcal |
Calculated from 145 calories per 100 g.
Spinach Spätzle is a German egg noodle made by adding spinach to Spätzle dough. The dough is pressed or scraped into small pieces and cooked in boiling water, giving the noodles a green color and a mild spinach flavor.
To make Spinach Spätzle, blend cooked spinach with eggs, flour, salt, and enough water to form a thick, sticky dough. Push it through a Spätzle maker or a large-holed colander into boiling salted water, then lift the pieces out when they float.
Yes, frozen spinach works well for Spinach Spätzle. Thaw it completely and squeeze out as much water as possible before mixing it into the dough; excess moisture can make the batter too loose to shape.
You can make Spinach Spätzle without a dedicated maker by pushing the dough through a large-holed colander or grater into boiling water. Alternatively, spread dough on a cutting board and scrape thin strips into the pot with a knife.
Spinach Spätzle pairs especially well with a creamy mushroom sauce or melted butter and grated cheese. For a lighter finish, toss it with olive oil, black pepper, and a little lemon rather than covering it with a heavy sauce.
Yes, Spinach Spätzle can be baked with cheese. Toss the cooked noodles with grated cheese and a little cream or milk, transfer them to a baking dish, and bake until bubbling and lightly browned on top.
Spinach Spätzle contains spinach in the dough, unlike regular Spätzle, so it is green and has a subtle vegetable taste. Both are small German egg noodles made with a similar dough and cooked in boiling water.
Yes, cooked Spinach Spätzle freezes well. Cool it fully, freeze the pieces in a single layer before packing them into an airtight container, and thaw in the refrigerator before reheating in a pan.
Reheat leftover Spinach Spätzle in a skillet with a small splash of water or a little butter, stirring until hot. The skillet helps restore moisture and can crisp the edges; microwaving works too, but may make the noodles softer.
Spinach Spätzle is a spinach variation of Spätzle, the small egg noodles associated with southern Germany, especially Swabia, as well as neighboring Alpine regions. It is commonly served as a side dish or combined with cheese for a filling meal.
Vitamins
Vitamin K
165µg · 138% DV
Vitamin A
255µg · 28% DV
Biotin
6.75µg · 23% DV
B2
0.27mg · 21% DV
Minerals
Copper
0.2mg · 22% DV
Selenium
11µg · 20% DV
Phosphorus
117mg · 17% DV
Manganese
0.38mg · 17% DV
Sodium
315mg · 14% DV
Potassium ⭐
240mg · 7% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 218 calories in 1 serving (medium) (150 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 Spätzle is a southern German, especially Swabian, take on Spätzle: small, irregular egg noodles with spinach mixed into the dough. The dough is pushed or scraped into boiling water, giving the noodles their distinctive short, tender shape rather than the familiar strands of dried pasta.
They have a soft, pleasantly chewy texture and a mild spinach flavour. In Germany, they’re often served as a side with roasted meat, or made into a more substantial dish with cheese and browned onions. For an easy meal elsewhere, pair them with a crisp salad or roasted vegetables. Spinach Spätzle is mainly a carbohydrate-rich noodle dish, with some protein from the eggs; adding extra vegetables and going lightly on butter or cheese keeps the plate less rich.
Medium
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 3
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
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.75g
MONOUNSATURATED
1.05g
POLYUNSATURATED
0.45g
Omega 6:3 ratio 3.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.