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Spinach Stew with Olive Oil Calories
Olive oil based, rich in fiber and vitamins, low calorie
CALORIES
GI
POTASSIUM
FIBER
Spinach Stew with Olive Oil Nutrition Facts
Selected: 100 g
65
KCAL / 100G
Carbs
7.8g
· 45%
Protein
2.2g
· 13%
Fat
3.2g
· 42%
Fiber
2.7g
Spinach Stew with Olive Oil Vitamins & Minerals
Vitamins
Vitamin K
320µg · 267% DV
Vitamin A
470µg · 52% DV
Folate
95µg · 24% DV
Vitamin C
18mg · 20% DV
Minerals
Manganese
1mg · 43% DV
Magnesium
52mg · 12% DV
Iron
2mg · 11% DV
Potassium ⭐
390mg · 11% DV
Spinach Stew with Olive Oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Spinach Stew 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 Stew with Olive Oil Contain Allergens?
No known major allergens
Which Diets Is Spinach Stew 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 Stew with Olive Oil Fat Profile
SATURATED
0.48g
MONOUNSATURATED
2.1g
POLYUNSATURATED
0.49g
Omega 6:3 ratio 2.8:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Spinach Stew with Olive Oil
Spinach Stew with Olive Oil — Frequently Asked Questions
How should spinach stew with olive oil be stored?
Cool it promptly and keep it in a sealed container in the refrigerator rather than leaving it at room temperature. It is generally best eaten within 3 to 4 days, reheating only the portion you plan to serve.
Can spinach stew with olive oil be frozen?
Yes, it can be frozen in individual portions. The spinach will become softer and may release more liquid after thawing, so it works best reheated as a stew or blended into soup.
How can I stop spinach stew from turning dull or dark?
Avoid prolonged cooking, as spinach loses its bright color quickly with excessive heat. Add lemon near the end of cooking or at the table for a fresher flavor.
What goes well with spinach stew with olive oil?
It pairs well with a lemony salad, yogurt, or whole-grain bread. Foods rich in vitamin C, such as lemon or peppers, can help support absorption of the plant-based iron in spinach.
Can spinach stew alone correct iron deficiency?
No. Spinach contains iron, but its non-heme iron is not absorbed as efficiently as iron from animal foods, and suspected iron deficiency should be assessed with appropriate medical testing.
Should people with a history of kidney stones limit spinach stew?
Spinach is high in oxalates, so people prone to calcium oxalate stones may need to limit how often and how much they eat. Individual advice from a clinician or dietitian is sensible, especially after recurrent stones.
Is spinach stew with olive oil a good late-night meal?
It can fit into an evening meal, but onions, garlic, or spices may trigger reflux or bloating in sensitive people. A smaller serving is often more comfortable if eaten late.
Is spinach stew better before or after exercise?
Its fiber-rich nature may not feel comfortable immediately before hard exercise. After training, it can be part of a balanced meal when paired with a protein source such as yogurt, eggs, beans, fish, or meat.
Does the olive oil improve the nutritional value of spinach stew?
Olive oil can help the body absorb some fat-soluble compounds found in spinach while adding flavor and satiety. Gentle cooking is preferable to prolonged high heat.
Is cooked spinach healthier than raw spinach?
Neither is universally better. Cooking makes spinach more compact and can make some compounds easier to access, while raw spinach retains more of certain heat-sensitive vitamins; eating both forms adds variety.
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Nutrition data compiled from USDA FoodData Central and scientific sources.