1 serving (medium) of Spinach Stew (180 g) has 99 calories. That works out to 55 calories per 100 g. It contains 13.5 g of carbs, 4.7 g of protein, 3.1 g of fat and 5 g of fiber. Its 576 µg of Vitamin K covers 480% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.

What is Spinach Stew?

Spinach Stew is a home-style dish of chopped spinach simmered until tender, commonly with onion and tomato and a little liquid. Recipes vary, but this simple preparation is familiar across Turkish home cooking, where spinach is often cooked as a warm vegetable main or side.

The leaves soften into a moist, gently savory stew, with sweetness from the onion and a little brightness from the tomato. Serve it warm with bread, rice or a spoonful of yogurt; it also makes an easy addition to a meat-free meal. Spinach Stew is a low-calorie, fibre-containing dish that provides iron and folate. For a lighter version, use modest oil and let the vegetables cook down without adding rice.

Spinach Stew Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

7.5g

· 3% DV

Protein

2.6g

· 5% DV

Fat

1.7g

· 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 54% · Protein 19% · Fat 27%

Spinach Stew Vitamins & Minerals

Vitamins

Vitamin K

320µg · 267% DV

Vitamin A

470µg · 52% DV

Folate

80µg · 20% DV

Vitamin C

16mg · 18% DV

Minerals

Manganese

1mg · 43% DV

Iron

2mg · 11% DV

Magnesium

45mg · 11% DV

Sodium

220mg · 10% DV

How Nutritious Is Spinach Stew?

Nutrient density

Very high

90/ 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

52/ 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.

Spinach Stew Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Spinach Stew

To burn the 55 calories in 100 g:

🚶

14min

Walking (5 km/h)

🏃

6min

Running (8 km/h)

🚴

7min

Cycling

🏊

6min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Spinach Stew 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 Stew Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Spinach Stew 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 Stew Fat Profile

SATURATED

0.3g

MONOUNSATURATED

0.6g

POLYUNSATURATED

0.13g

⚖️

Omega 6:3 ratio 0.4:1

Below the ideal 4:1 — a good omega balance.

Compare Spinach Stew

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Foods Similar to Spinach Stew

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

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Green pepper

20 kcal

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Potato Salad

110 kcal

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Arugula

25 kcal

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Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Spinach Stew

What is spinach stew made of?

Spinach stew is usually made with chopped spinach, onion, and tomato or tomato paste, simmered with a little liquid. Recipes vary: some add rice, potatoes, beans, or meat, so check the recipe for the version you want.

Can you make spinach stew with frozen spinach?

Yes, frozen spinach works in spinach stew. Thaw and drain it first if it has released a lot of water, then add it to the sautéed onion and tomato and cook until heated through.

How do you stop spinach stew from becoming watery?

To keep spinach stew from becoming watery, use only a little added liquid and simmer it uncovered near the end. Spinach releases moisture as it cooks, so avoid adding water before you see how much liquid the leaves give off.

What should you serve with spinach stew?

Serve spinach stew with crusty bread, rice, or another grain to make a filling meal. A spoonful of plain yogurt also pairs well with its savory tomato-and-spinach flavor; use a plant-based alternative for a dairy-free serving.

How long does spinach stew last in the fridge?

Spinach stew keeps for about 3 to 4 days in a refrigerator set at 40°F (4°C) or colder. Refrigerate it promptly in a covered container, and reheat only the portion you plan to eat.

Can you freeze spinach stew?

Yes, spinach stew freezes well, although the spinach may be softer after thawing. Cool it promptly, portion it into airtight freezer-safe containers, and thaw portions in the refrigerator before reheating.

Can you add chickpeas to spinach stew?

Yes, cooked chickpeas make spinach stew heartier and add a substantial, pleasantly firm texture. Stir them in toward the end so they heat through without breaking apart; canned chickpeas should be drained and rinsed first.

Does spinach stew need to be blended?

No, spinach stew does not need to be blended; it is commonly served with the chopped leaves and other ingredients intact. Blend it only if you prefer a smooth, soup-like texture, and expect that to change the dish's character.

Why does spinach stew taste bitter?

Spinach stew can taste bitter if the spinach is mature or if the onion or tomato paste scorches during cooking. Use tender leaves, cook the aromatics over moderate heat, and add the spinach before the pan becomes too dry.

Does cooking spinach stew destroy its iron?

No, cooking spinach stew does not destroy its iron. However, some folate and other water-soluble nutrients can pass into the cooking liquid, so use only a modest amount of liquid and serve the stew with its broth.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026