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Sautéed spinach stems Calories
Rich in iron, folate, and vitamin K; low calorie
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sautéed spinach stems (90 g) has 37 calories. That works out to 41 calories per 100 g. It contains 3.9 g of carbs, 2.4 g of protein, 1.7 g of fat and 2.3 g of fiber. Its 324 µg of Vitamin K covers 270% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Sautéed spinach stems Nutrition Facts
Selected: 1 serving (medium) · 90 g
37
KCAL / 90G
Carbs
3.9g
· 1% DV
Protein
2.4g
· 5% DV
Fat
1.7g
· 2% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 39% · Protein 24% · Fat 37%
Sautéed spinach stems nutrition facts table · 1 serving (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 37 kcal | |
| Total fat | 1.7 g | 2% |
| Saturated fat | 0.22 g | 1% |
| Trans fat | 0 g | |
| Sodium | 61 mg | 3% |
| Total carbohydrate | 3.9 g | 1% |
| Fiber | 2.3 g | 8% |
| Protein | 2.4 g | 5% |
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 stems?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 90 g | 37 kcal |
| 1 tablespoon (small) | 18 g | 7 kcal |
| 1 piece (small) | 45 g | 18 kcal |
| 3 tablespoon (medium) | 54 g | 22 kcal |
| 1 piece (medium) | 75 g | 31 kcal |
| 1 cup (chopped) | 85 g | 35 kcal |
| 100 g | 100 g | 41 kcal |
| 1 serving (large) | 140 g | 57 kcal |
Calculated from 41 calories per 100 g.
Frequently Asked Questions About Sautéed spinach stems
Can you eat sautéed spinach stems?
Yes, spinach stems are edible, and sautéing makes them tender and flavorful. Trim any tough ends, wash the stems well, and slice them thinly so they cook evenly.
How do you cook spinach stems?
Sauté spinach stems in a little oil until tender, adding a splash of water and covering the pan if they need extra time. Add spinach leaves near the end, since they wilt much faster than the stems.
What can I do with spinach stems?
Use spinach stems in a sauté, stir-fry, omelet, soup, or pasta sauce. Chop them finely and cook them before adding quicker-cooking ingredients; their mild, earthy flavor works well with garlic, lemon, and herbs.
Do you need to remove the stems from spinach before cooking?
No, you do not have to remove spinach stems before cooking. They are edible, but thicker stems take longer to soften than the leaves. Cook them first, or trim especially fibrous sections if you prefer a more tender dish.
Why are my sautéed spinach stems tough?
Sautéed spinach stems can stay tough if they are thick, mature, or undercooked. Slice them thinly and give them more time in the pan; covering the pan with a small splash of water helps soften them without burning.
Should spinach stems be blanched before sautéing?
No, thinly sliced spinach stems can go straight into the pan. Blanching is optional for especially thick stems, but it can make them waterlogged; cooking them covered in the sauté pan is an easy alternative.
Can you eat spinach stems raw?
Yes, fresh spinach stems can be eaten raw, though they are firmer and more fibrous than the leaves. Wash them thoroughly and slice them thinly for salads; sautéing makes thicker stems easier to chew.
How long do sautéed spinach stems last in the fridge?
Sautéed spinach stems keep for about three days in a covered container in the refrigerator. Cool them promptly and reheat only the portion you plan to eat; discard them if they develop an unusual smell or appearance.
Can you freeze sautéed spinach stems?
Yes, you can freeze sautéed spinach stems, although thawing may make them softer. Cool them completely, pack them in an airtight freezer-safe container, and thaw in the refrigerator before reheating in a pan.
What goes well with sautéed spinach stems?
Sautéed spinach stems pair well with eggs, grains, beans, pasta, or grilled fish. A squeeze of lemon and a spoonful of yogurt complement their earthy flavor, making them useful as a simple side dish.
Sautéed spinach stems Vitamins & Minerals
Vitamins
Vitamin K
324µg · 270% DV
Folate
103.5µg · 26% DV
Vitamin A
211.5µg · 24% DV
Vitamin C
9.45mg · 11% DV
Minerals
Manganese
0.65mg · 28% DV
Magnesium
65mg · 15% DV
Iron
2.61mg · 14% DV
Potassium ⭐
387mg · 11% DV
Sodium
61mg · 3% DV
Sautéed spinach stems Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sautéed spinach stems
To burn the 37 calories in 1 serving (medium) (90 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 stems?
Sautéed spinach stems are the firm stalks separated from spinach leaves and cooked in a pan, often with a little oil and aromatics. They are a practical way to use the whole bunch, and the preparation is familiar in Turkish home cooking, where onion, garlic or tomato may be added depending on the household.
Once cooked, the stems turn tender but retain more bite than the leaves, with a mild, earthy flavour. Serve them warm as a vegetable side or meze, or alongside rice and a dollop of yogurt; they can also be eaten at room temperature. They provide fibre, folate and vitamin K while remaining low in calories. Cook the stems a little longer than the leaves, and finish with lemon for a brighter, lighter-tasting dish.
How Nutritious Is Sautéed spinach stems?
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 stems 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 stems Contain Allergens?
No known major allergens
Which Diets Is Sautéed spinach stems Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Sautéed spinach stems Fat Profile
SATURATED
0.22g
MONOUNSATURATED
0.2g
POLYUNSATURATED
0.22g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.