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Spinach stem salad Calories
Fiber-rich, low-calorie, contains vitamin C and folate
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Spinach stem salad (120 g) has 38 calories. That works out to 32 calories per 100 g. It contains 5.5 g of carbs, 2.2 g of protein, 1.4 g of fat and 2.8 g of fiber. Its 252 µg of Vitamin K covers 210% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Spinach stem salad Nutrition Facts
Selected: 1 serving (medium) · 120 g
38
KCAL / 120G
Carbs
5.5g
· 2% DV
Protein
2.2g
· 4% DV
Fat
1.4g
· 2% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 51% · Protein 20% · Fat 29%
Spinach stem salad nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 38 kcal | |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.22 g | 1% |
| Trans fat | 0 g | |
| Sodium | 144 mg | 6% |
| Total carbohydrate | 5.5 g | 2% |
| Fiber | 2.8 g | 10% |
| Protein | 2.2 g | 4% |
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 stem salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 38 kcal |
| 1 tablespoon (shredded) | 15 g | 5 kcal |
| 4 tablespoon (shredded) | 60 g | 19 kcal |
| 1 cup (chopped) | 70 g | 22 kcal |
| 100 g | 100 g | 32 kcal |
| 1 serving (large) | 180 g | 58 kcal |
| 1 piece (whole) | 240 g | 77 kcal |
Calculated from 32 calories per 100 g.
Frequently Asked Questions About Spinach stem salad
Can you eat the stems in spinach stem salad?
Yes, spinach stems are edible and are the main ingredient in spinach stem salad. Rinse them well and trim any dry ends. Young stems can be eaten raw, while thicker ones are usually more pleasant after cooking until tender.
How do you make spinach stem salad?
To make spinach stem salad, wash and trim the stems, cook them until tender, then drain and cool them. Toss with olive oil, lemon juice, and salt; garlic or chopped herbs are optional. Drain thoroughly so the dressing does not turn watery.
Do spinach stems need to be cooked for spinach stem salad?
No, spinach stems do not have to be cooked for spinach stem salad, but raw stems are firmer and more fibrous. Slice them thinly if serving raw. Briefly cooking thicker stems makes them tender while keeping them intact for the salad.
What dressing works best for spinach stem salad?
A simple olive oil and lemon dressing works well with spinach stem salad because it complements the stems without masking their mild flavor. Add garlic, vinegar, or fresh herbs if you like. Dress the salad shortly before serving to keep it from becoming soggy.
Why are the stems in my spinach stem salad tough?
Spinach stem salad can turn out tough when the stems are mature, thick, or undercooked. Trim dry ends, split especially thick stems lengthwise, and cook until tender. If you prefer a crisp salad, slice the stems very thinly rather than serving them in large pieces.
Can you make spinach stem salad with the leaves too?
Yes, you can add spinach leaves to spinach stem salad, but they soften much faster than the stems. Cook and drain them separately, or add raw leaves just before serving. Keeping the stems and leaves separate during cooking helps preserve a pleasant texture.
Can spinach stem salad be served warm?
Yes, spinach stem salad can be served warm. Cook the stems until tender, drain them well, and toss with olive oil, lemon, and seasonings while they are still warm. Add delicate herbs or yogurt only after the stems have cooled slightly.
How long does spinach stem salad keep in the fridge?
Spinach stem salad keeps best in a covered container in the refrigerator and is best eaten within a couple of days. For a fresher texture, store the cooked stems separately and add the dressing just before serving, since dressed stems can release water.
Can you freeze spinach stem salad?
Freezing prepared spinach stem salad is not recommended because thawed stems can become soft and watery. You can freeze cooked, well-drained stems without dressing, but their texture will be less crisp after thawing. Use them in cooked dishes if the texture changes.
What can you serve with spinach stem salad?
Spinach stem salad pairs well with grilled chicken, fish, or meat, and also works alongside beans or a grain-based main dish. Its lemony dressing balances richer foods. A yogurt-based version is especially good with rice or roasted vegetables.
Spinach stem salad Vitamins & Minerals
Vitamins
Vitamin K
252µg · 210% DV
Folate
102µg · 26% DV
Vitamin A
216µg · 24% DV
Vitamin C
16.8mg · 19% DV
Minerals
Manganese
0.5mg · 22% DV
Magnesium
58mg · 14% DV
Iron
2.16mg · 12% DV
Copper
0.1mg · 11% DV
Potassium ⭐
348mg · 10% DV
Sodium
144mg · 6% DV
Spinach stem salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Spinach stem salad
To burn the 38 calories in 1 serving (medium) (120 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 stem salad?
Spinach stem salad makes use of the crisp stalks that are often left behind when spinach leaves are cooked. The stems are usually trimmed, briefly cooked until tender, then dressed with olive oil and lemon; garlic or yogurt can be added, too. It is a simple way to turn an often-overlooked part of the vegetable into a side dish.
The stalks keep a gentle bite and have a fresh, mildly earthy flavour, making the salad a good partner for grilled foods, grains or other vegetable dishes. It is low in calories and provides fibre, with 32 calories per 100 g. For a lighter dressing, use lemon generously and keep the oil modest; serve it warm or chilled, according to the meal.
How Nutritious Is Spinach stem salad?
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 Spinach stem salad 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 stem salad Contain Allergens?
No known major allergens
Which Diets Is Spinach stem salad Good For?
Vegan
✓ 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
Spinach stem salad Fat Profile
SATURATED
0.22g
MONOUNSATURATED
0.1g
POLYUNSATURATED
0.36g
Omega 6:3 ratio 1.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.