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Spinach toast Calories
Bread-based spinach toast with fiber and folate
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Spinach toast (120 g) has 257 calories. That works out to 214 calories per 100 g. It contains 33.1 g of carbs, 10.1 g of protein, 9.1 g of fat and 3.7 g of fiber. Its 110.4 µg of Vitamin K covers 92% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Spinach toast Nutrition Facts
Selected: 1 piece (medium) · 120 g
257
KCAL / 120G
Carbs
33.1g
· 12% DV
Protein
10.1g
· 20% DV
Fat
9.1g
· 12% DV
Fiber
3.7g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 52% · Protein 16% · Fat 32%
Spinach toast nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 257 kcal | |
| Total fat | 9.1 g | 12% |
| Saturated fat | 1.8 g | 9% |
| Trans fat | 0.04 g | |
| Sodium | 432 mg | 19% |
| Total carbohydrate | 33.1 g | 12% |
| Fiber | 3.7 g | 13% |
| Protein | 10.1 g | 20% |
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 Medium Spinach toast?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 257 kcal |
| 1 slice (thin) | 35 g | 75 kcal |
| 1 slice (thick) | 50 g | 107 kcal |
| 2 slice (thin) | 70 g | 150 kcal |
| 1 piece (small) | 80 g | 171 kcal |
| 1 cup (chopped) | 95 g | 203 kcal |
| 100 g | 100 g | 214 kcal |
| 1 piece (large) | 170 g | 364 kcal |
| 1 serving (double) | 220 g | 471 kcal |
Calculated from 214 calories per 100 g.
Frequently Asked Questions About Spinach toast
How do you make spinach toast?
To make spinach toast, briefly sauté chopped spinach and let excess moisture evaporate. Sandwich it with cheese between bread slices, then toast until the bread is crisp and the cheese has melted.
What cheese goes best in spinach toast?
Cheddar melts well in spinach toast and pairs nicely with the mild flavor of spinach. Feta gives the filling a saltier, tangier taste; crumble it in and taste before adding extra salt.
Do you need to cook spinach before putting it in spinach toast?
Yes, briefly cooking spinach first usually works best for spinach toast. Raw leaves shrink and can release water as the bread toasts, so sauté them and let them cool before assembling.
Can you make spinach toast with frozen spinach?
Yes, frozen spinach works in spinach toast. Thaw it completely and squeeze out as much water as possible before heating it briefly in a pan; excess moisture can make the bread soggy.
Can spinach toast be made open-faced?
Yes, spinach toast can be made open-faced by spreading the spinach filling over one slice of bread and topping it with cheese. Toast it under a broiler or in a covered pan until the cheese melts.
Can you freeze spinach toast?
You can freeze assembled spinach toast, though the bread may be softer after thawing. Wrap individual portions tightly, freeze them, and reheat from frozen in an oven or toaster oven until hot and crisp.
Can you put an egg on spinach toast?
Yes, an egg makes a good topping for spinach toast. Add a fried or scrambled egg after toasting, or mix cooked egg into the filling; avoid adding raw egg between bread slices.
What should you serve with spinach toast?
Serve spinach toast with a crisp salad, sliced tomatoes, or a bowl of soup. These sides balance the warm, cheesy filling and make it easy to serve as either breakfast or a light lunch.
Is spinach toast a healthy breakfast?
Spinach toast can be a nourishing breakfast, especially when it includes plenty of spinach and a filling such as egg or cheese. Pair it with fruit or plain yogurt if you want a more complete meal.
How should you store leftover spinach toast?
Refrigerate leftover spinach toast in a covered container once it has cooled, and eat it soon. Reheat it in a skillet or toaster oven to bring back some crispness; a microwave tends to soften the bread.
Spinach toast Vitamins & Minerals
Vitamins
Vitamin K
110.4µg · 92% DV
Vitamin A
222µg · 25% DV
Folate
93.6µg · 23% DV
B3
2.88mg · 18% DV
Minerals
Manganese
0.7mg · 30% DV
Selenium
14µg · 25% DV
Phosphorus
154mg · 22% DV
Sodium
432mg · 19% DV
Potassium ⭐
286mg · 8% DV
Spinach toast Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Spinach toast
To burn the 257 calories in 1 piece (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 toast?
Spinach toast is a simple dish of bread topped or filled with spinach, then toasted in a sandwich press or pan. It has no single regional origin; it is one of many easy toast variations made at home or served in cafés. Recipes differ, so the spinach may be used on its own or combined with other fillings.
The bread turns crisp while the spinach becomes soft and savoury, making it a handy breakfast, light lunch or snack. It is often paired with tea or coffee, or served with a salad for a more substantial meal. Bread provides much of its energy, while spinach adds fibre and folate. For a lighter version, use less added fat and serve it with fresh vegetables.
How Nutritious Is Spinach toast?
Nutrient density
Medium
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 toast Processed?
NOVA 3
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 toast Contain Allergens?
Contains these allergens:
Which Diets Is Spinach toast Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Spinach toast Fat Profile
SATURATED
1.8g
MONOUNSATURATED
2.76g
POLYUNSATURATED
2.28g
Omega 6:3 ratio 18:1
Above the ideal 4:1 (18:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.