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Source of protein, iron, and vitamin K
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Spinach stew with minced meat and butter (220 g) has 229 calories. That works out to 104 calories per 100 g. It contains 9 g of carbs, 18.9 g of protein, 13.9 g of fat and 4.8 g of fiber. Its 759 µg of Vitamin K covers 633% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 220 g
229
KCAL / 220G
Carbs
9g
· 3% DV
Protein
18.9g
· 38% DV
Fat
13.9g
· 18% DV
Fiber
4.8g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 15% · Protein 32% · Fat 53%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 229 kcal | |
| Total fat | 13.9 g | 18% |
| Saturated fat | 5.98 g | 30% |
| Trans fat | 0.4 g | |
| Sodium | 172 mg | 7% |
| Total carbohydrate | 9 g | 3% |
| Fiber | 4.8 g | 17% |
| Protein | 18.9 g | 38% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 220 g | 229 kcal |
| 1 tablespoon (chopped) | 25 g | 26 kcal |
| 100 g | 100 g | 104 kcal |
| ½ cup (small) | 110 g | 114 kcal |
| 1 serving (small) | 180 g | 187 kcal |
| 1 serving (large) | 280 g | 291 kcal |
| 1.5 cup (large) | 330 g | 343 kcal |
| 1 pack (whole) | 400 g | 416 kcal |
| 2 cup (extra large) | 440 g | 458 kcal |
Calculated from 104 calories per 100 g.
Brown the minced meat in butter, add onion if using, then stir in washed, chopped spinach. Once the leaves wilt, add a little hot water, cover, and simmer until the meat is fully cooked and the flavors come together.
Spinach stew with minced meat and butter is a Turkish-style home-cooked dish combining spinach with minced meat in a savory, buttery sauce. Unlike creamed spinach, it is built around meat and usually does not rely on cream or a thick dairy sauce.
Yes, frozen spinach works in spinach stew with minced meat and butter. Thaw it first and drain the excess liquid, then add it to the browned meat; otherwise, the stew may turn watery and take longer to cook down.
Beef mince is a common choice for spinach stew with minced meat and butter, while lamb gives it a richer, more distinctive flavor. If your mince is fatty, use less butter so the finished stew does not become greasy.
Serve spinach stew with minced meat and butter with rice, bulgur, or crusty bread to soak up the juices. Plain yogurt is also a popular accompaniment, adding a cool contrast to the warm, savory stew.
Use leaner mince and reduce the butter when making spinach stew with minced meat and butter. You can also serve it with a fresh salad instead of a large portion of rice or bread.
Drain washed spinach thoroughly before adding it to the pot, and avoid overcrowding the pan. Spinach stew with minced meat and butter releases less excess liquid when cooked in a wide pot, uncovered at first, so moisture can evaporate.
Yes, spinach stew with minced meat and butter can be cooked ahead and refrigerated once it has cooled. Reheat only the portion you plan to serve; the spinach softens further after resting, but the flavors remain savory.
Keep spinach stew with minced meat and butter in a covered container in the refrigerator and eat it within three days. Refrigerate it within two hours of cooking rather than leaving the pot out to cool for a long time.
Yes, freeze spinach stew with minced meat and butter in sealed, meal-sized portions. Thaw a portion in the refrigerator and reheat it until steaming hot; the spinach may be softer after freezing, but the stew is still suitable to serve.
Vitamins
Vitamin K
759µg · 633% DV
B12
2.09µg · 87% DV
Vitamin A
671µg · 75% DV
Folate
231µg · 58% DV
Minerals
Manganese
1.06mg · 46% DV
Phosphorus
277mg · 40% DV
Selenium
22µg · 40% DV
Magnesium
134mg · 32% DV
Potassium ⭐
1078mg · 32% DV
Sodium
172mg · 7% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 229 calories in 1 cup (medium) (220 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.
Spinach stew with minced meat and butter is a Turkish-style home-cooked dish, usually made by simmering spinach with minced meat, butter and often onion. The greens soften into a tender, savoury stew, while the butter rounds out the flavour.
It is commonly served hot with rice or bulgur, and some people add yoghurt or bread at the table. The meat makes it a satisfying source of protein, while spinach contributes iron and vitamin K; it provides 8.6 g of protein per 100 g. For a lighter version, use lean mince and a modest amount of butter, and serve it with a fresh salad.
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.
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.
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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
5.98g
MONOUNSATURATED
5.63g
POLYUNSATURATED
0.99g
Omega 6:3 ratio 3.9:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.