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Spinach strained yogurt Calories
Source of protein and calcium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Spinach strained yogurt (150 g) has 152 calories. That works out to 101 calories per 100 g. It contains 6.5 g of carbs, 12.1 g of protein, 8.3 g of fat and 0.8 g of fiber. Its 115.5 µg of Vitamin K covers 96% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Spinach strained yogurt Nutrition Facts
Selected: 1 serving (medium) · 150 g
152
KCAL / 150G
Carbs
6.5g
· 2% DV
Protein
12.1g
· 24% DV
Fat
8.3g
· 11% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 17% · Protein 32% · Fat 51%
Spinach strained yogurt nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 152 kcal | |
| Total fat | 8.3 g | 11% |
| Saturated fat | 5.03 g | 25% |
| Trans fat | 0.18 g | |
| Sodium | 78 mg | 3% |
| Total carbohydrate | 6.5 g | 2% |
| Fiber | 0.8 g | 3% |
| Protein | 12.1 g | 24% |
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 strained yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 152 kcal |
| 2 tablespoon (small) | 30 g | 30 kcal |
| 4 tablespoon (medium) | 60 g | 61 kcal |
| 100 g | 100 g | 101 kcal |
| ½ cup (small) | 120 g | 121 kcal |
| 0.75 cup (large) | 180 g | 182 kcal |
| 1 cup (large) | 240 g | 242 kcal |
| 2 serving (double) | 300 g | 303 kcal |
Calculated from 101 calories per 100 g.
Frequently Asked Questions About Spinach strained yogurt
What is spinach strained yogurt?
Spinach strained yogurt is a savory mixture of spinach and thick strained yogurt, often seasoned with salt, garlic, or olive oil. It is commonly served chilled as a meze, side dish, or dip rather than as a hot, spoonable yogurt soup.
How do you make spinach strained yogurt?
To make spinach strained yogurt, cook chopped spinach until tender, drain and squeeze out excess water, then let it cool completely. Stir it into strained yogurt with salt and optional garlic, and finish with a little olive oil if desired.
Can you make spinach strained yogurt with frozen spinach?
Yes, frozen spinach works in spinach strained yogurt. Thaw it fully, cook it if needed, and squeeze out as much liquid as possible before mixing; excess moisture is the main reason the finished yogurt becomes runny.
Is spinach strained yogurt the same as spinach dip?
Not exactly: spinach strained yogurt is a yogurt-based dish, usually with a tangy, thick texture, while spinach dip can use cream cheese, sour cream, or mayonnaise and may be served warm. Spinach strained yogurt can still be served as a dip.
Should spinach be cooked before adding it to spinach strained yogurt?
Yes, spinach is usually cooked before it goes into spinach strained yogurt. Cooking softens the leaves and makes them easier to mix with the yogurt; cool the spinach first so it does not loosen or curdle the yogurt.
Why does spinach strained yogurt turn watery?
Spinach strained yogurt turns watery when the spinach retains cooking liquid or when the mixture sits and releases moisture. Drain and squeeze the spinach well, cool it before mixing, and stir the dish before serving if a little liquid collects.
Can spinach strained yogurt be used as a sandwich spread?
Yes, spinach strained yogurt can work as a sandwich spread, especially with roasted vegetables or grilled chicken. Keep it thick by squeezing the spinach thoroughly, and spread it just before eating so the bread does not absorb moisture and become soggy.
What can you serve with spinach strained yogurt?
Serve spinach strained yogurt with grilled meats, roasted vegetables, flatbread, or a mezze spread. Its cool, tangy texture pairs especially well with savory dishes that have been grilled or spiced, and it can also be offered alongside crackers as a dip.
How long does spinach strained yogurt last in the fridge?
Keep spinach strained yogurt covered in the refrigerator and eat it within a few days. Use a clean spoon each time and return it to the fridge promptly; discard it if it develops an unusual smell or a noticeably changed texture.
Can you freeze spinach strained yogurt?
Freezing spinach strained yogurt is not recommended. The yogurt can separate and become grainy after thawing, leaving the dish with a watery, uneven texture. Make it fresh or refrigerate leftovers for a short time instead.
Spinach strained yogurt Vitamins & Minerals
Vitamins
Vitamin K
115.5µg · 96% DV
B12
0.72µg · 30% DV
B2
0.38mg · 29% DV
Folate
48µg · 12% DV
Minerals
Phosphorus
189mg · 27% DV
Calcium
213mg · 21% DV
Iodine
27µg · 18% DV
Selenium
9.3µg · 17% DV
Potassium ⭐
308mg · 9% DV
Sodium
78mg · 3% DV
Spinach strained yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Spinach strained yogurt
To burn the 152 calories in 1 serving (medium) (150 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 strained yogurt?
Spinach strained yogurt is a Turkish-style meze or side, made by folding cooked, cooled spinach into thick strained yogurt. Garlic is a common addition, though home recipes vary. The yogurt’s gentle tang balances the spinach’s mild, earthy flavour, while the mixture stays creamy and spoonable. It is usually served cool or at room temperature.
In Turkey, it may accompany a main meal or appear among other meze; bread is an easy match. Elsewhere, serve it as a dip with flatbread or fresh vegetables, or alongside grilled dishes. It offers protein and calcium and is satisfying for a small side; a 100 g portion has 8.1 g of protein. For a lighter version, use lower-fat strained yogurt and go easy on any oil added.
How Nutritious Is Spinach strained yogurt?
Nutrient density
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 strained yogurt 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 strained yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Spinach strained yogurt Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Spinach strained yogurt Fat Profile
SATURATED
5.03g
MONOUNSATURATED
2.21g
POLYUNSATURATED
0.32g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.