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Spinach stems sautéed with olive oil Calories
Fiber-rich, olive-oil sautéed, low calorie
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Spinach stems sautéed with olive oil (120 g) has 94 calories. That works out to 78 calories per 100 g. It contains 5.3 g of carbs, 2.8 g of protein, 6.7 g of fat and 3.1 g of fiber. Its 348 µg of Vitamin K covers 290% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Spinach stems sautéed with olive oil Nutrition Facts
Selected: 1 serving (medium) · 120 g
94
KCAL / 120G
Carbs
5.3g
· 2% DV
Protein
2.8g
· 6% DV
Fat
6.7g
· 9% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 23% · Protein 12% · Fat 65%
Spinach stems sautéed with olive oil nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 94 kcal | |
| Total fat | 6.7 g | 9% |
| Saturated fat | 0.96 g | 5% |
| Trans fat | 0 g | |
| Sodium | 90 mg | 4% |
| Total carbohydrate | 5.3 g | 2% |
| Fiber | 3.1 g | 11% |
| Protein | 2.8 g | 6% |
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 stems sautéed with olive oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 94 kcal |
| 1 tablespoon (small) | 18 g | 14 kcal |
| 3 tablespoon (medium) | 54 g | 42 kcal |
| 1 cup (chopped) | 90 g | 70 kcal |
| 100 g | 100 g | 78 kcal |
| ½ piece (half) | 120 g | 94 kcal |
| 1 serving (large) | 180 g | 140 kcal |
| 1 piece (whole) | 240 g | 187 kcal |
Calculated from 78 calories per 100 g.
Frequently Asked Questions About Spinach stems sautéed with olive oil
Can you eat spinach stems sautéed with olive oil?
Yes, spinach stems are edible, and sautéing them with olive oil makes a simple side dish. Wash them thoroughly to remove grit, trim any tough ends, and slice thick stems thinly so they soften evenly.
How do you cook spinach stems sautéed with olive oil?
Cook spinach stems sautéed with olive oil by washing and slicing the stems, then sautéing them in a pan until tender. Season with salt and pepper. If you are cooking the leaves too, add them after the stems have started to soften.
Do spinach stems sautéed with olive oil need to be boiled first?
No, thinly sliced spinach stems can go straight into the pan; pre-boiling is unnecessary. Slicing thicker stems finely helps them cook through at the same pace and keeps the finished dish from being unevenly firm.
How do you clean spinach stems before sautéing them with olive oil?
Rinse spinach stems carefully under running water, especially around the points where leaves attach, where soil can collect. If they are gritty, swish them in a bowl of clean water and rinse again before chopping and sautéing.
Should spinach stems sautéed with olive oil be cooked separately from spinach leaves?
Usually, yes, at least at first: stems take longer to become tender than leaves. Start sautéing the stems, then add the leaves near the end. This keeps the leaves from collapsing while the stems finish cooking.
What seasoning goes well with spinach stems sautéed with olive oil?
Garlic, black pepper, chili flakes, and a squeeze of lemon all work well with spinach stems sautéed with olive oil. Add seasoning lightly so it complements the mild spinach flavor rather than overpowering it.
Why are my spinach stems sautéed with olive oil still tough?
Spinach stems sautéed with olive oil may stay tough if the stems are thick or the pieces are uneven. Slice thick stems more finely and keep cooking until tender; adding the leaves only near the end prevents them from overcooking.
Can spinach stems sautéed with olive oil be served with yogurt?
Yes, spinach stems sautéed with olive oil pair well with plain or garlic yogurt. Serve the yogurt alongside or spoon it on after cooking, rather than stirring it into the hot pan, for a fresher contrast.
How long do spinach stems sautéed with olive oil keep in the fridge?
Store spinach stems sautéed with olive oil in a covered container in the refrigerator and eat them within a few days. Let the dish cool before refrigerating, and reheat only the portion you plan to serve.
Can you freeze spinach stems sautéed with olive oil?
Yes, but the stems may be softer after thawing. Cool the dish fully, freeze it in an airtight container, and thaw it in the refrigerator before reheating in a pan. The thawed texture works best in a cooked meal.
Spinach stems sautéed with olive oil Vitamins & Minerals
Vitamins
Vitamin K
348µg · 290% DV
Vitamin A
282µg · 31% DV
Folate
114µg · 28% DV
Vitamin E
2.52mg · 17% DV
Minerals
Manganese
0.62mg · 27% DV
Magnesium
74mg · 18% DV
Iron
2.88mg · 16% DV
Copper
0.13mg · 14% DV
Potassium ⭐
492mg · 14% DV
Sodium
90mg · 4% DV
Spinach stems sautéed with olive oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Spinach stems sautéed with olive oil
To burn the 94 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 stems sautéed with olive oil?
Spinach stems sautéed with olive oil are made by cooking the crisp stems left after the leaves are removed until tender. This straightforward way to use the whole vegetable fits naturally into home cooking; garlic or onion can be added, though the stems and olive oil are enough for a simple side.
The stems keep a little bite, while olive oil lends a mellow, fruity flavour. Serve them warm or at room temperature alongside a main dish, or include them in a small spread of vegetable sides. They provide fibre, and a 100 g portion has 78 calories. Pair with beans or grains for a more filling plate, or keep the oil modest for a lighter result.
How Nutritious Is Spinach stems sautéed with olive oil?
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 stems sautéed with olive oil 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 stems sautéed with olive oil Contain Allergens?
No known major allergens
Which Diets Is Spinach stems sautéed with olive oil 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
Spinach stems sautéed with olive oil Fat Profile
SATURATED
0.96g
MONOUNSATURATED
4.44g
POLYUNSATURATED
0.84g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.