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Spinach Spätzle Calories

German egg noodle with spinach

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

145kcal

GI

55medium

POTASSIUM · 100 G

160mg

FIBER · 100 G

2.1g

Quick answer

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.

Spinach Spätzle Nutrition Facts

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%

Spinach Spätzle nutrition facts table · 1 serving (medium) (150 g)

NutrientAmount% DV
Calories218 kcal
Total fat3.3 g4%
Saturated fat0.75 g4%
Trans fat0.02 g
Sodium315 mg14%
Total carbohydrate36.8 g13%
Fiber3.2 g11%
Protein9.3 g19%

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 Spinach Spätzle?

ServingAmountCalories
1 serving (medium)150 g218 kcal
1 piece (small)50 g73 kcal
100 g100 g145 kcal
1 serving (small)100 g145 kcal
1 cup (medium)120 g174 kcal
1 cup (large)180 g261 kcal
1 serving (large)200 g290 kcal
1 serving (large)250 g363 kcal
2 serving (double)300 g435 kcal

Calculated from 145 calories per 100 g.

Frequently Asked Questions About Spinach Spätzle

What is Spinach Spätzle?

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.

How do you make Spinach Spätzle from scratch?

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.

Can you make Spinach Spätzle with frozen spinach?

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.

How do you cook Spinach Spätzle without a Spätzle maker?

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.

What sauce goes best with Spinach Spätzle?

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.

Can you bake Spinach Spätzle with cheese?

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.

What is the difference between Spinach Spätzle and regular Spätzle?

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.

Can you freeze cooked Spinach Spätzle?

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.

How do you reheat leftover Spinach Spätzle?

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.

Where does Spinach Spätzle come from?

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.

Spinach Spätzle Vitamins & Minerals

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

Spinach Spätzle Glycemic Index

GLYCEMIC INDEX

55
Medium
0 Low5570100

GLYCEMIC LOAD

19.5
Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Spinach Spätzle

To burn the 218 calories in 1 serving (medium) (150 g):

🚶

54min

Walking (5 km/h)

🏃

22min

Running (8 km/h)

🚴

30min

Cycling

🏊

25min

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 Spätzle?

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.

How Nutritious Is Spinach Spätzle?

Nutrient density

Medium

38/ 100

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

45/ 100

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 Spätzle Processed?

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.

Does Spinach Spätzle Contain Allergens?

Contains these allergens:

Gluten yes
Dairy free
Eggs yes
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Spinach Spätzle Good For?

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

Spinach Spätzle Fat Profile

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.