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Spinach with cornmeal Calories
Source of fiber, vitamin K and folate
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Spinach with cornmeal (180 g) has 130 calories. That works out to 72 calories per 100 g. It contains 14.8 g of carbs, 5.6 g of protein, 6.3 g of fat and 4.7 g of fiber. Its 639 µg of Vitamin K covers 533% of the Daily Value. Its glycemic index is 43 (low), so it raises blood sugar slowly.
Spinach with cornmeal Nutrition Facts
Selected: 1 cup (medium) · 180 g
130
KCAL / 180G
Carbs
14.8g
· 5% DV
Protein
5.6g
· 11% DV
Fat
6.3g
· 8% DV
Fiber
4.7g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 43% · Protein 16% · Fat 41%
Spinach with cornmeal nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 130 kcal | |
| Total fat | 6.3 g | 8% |
| Saturated fat | 0.86 g | 4% |
| Trans fat | 0 g | |
| Sodium | 333 mg | 14% |
| Total carbohydrate | 14.8 g | 5% |
| Fiber | 4.7 g | 17% |
| Protein | 5.6 g | 11% |
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 Cup of Spinach with cornmeal?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 130 kcal |
| 1 tablespoon (thick) | 20 g | 14 kcal |
| ½ cup (small) | 90 g | 65 kcal |
| 100 g | 100 g | 72 kcal |
| 1 serving (small) | 150 g | 108 kcal |
| 1 serving (large) | 250 g | 180 kcal |
| 1.5 cup (large) | 270 g | 194 kcal |
Calculated from 72 calories per 100 g.
Frequently Asked Questions About Spinach with cornmeal
What is spinach with cornmeal?
Spinach with cornmeal is a thick, savory spinach dish in which cornmeal gives the cooked greens a hearty, porridge-like texture. It is also known by the Turkish name kuymalı ıspanak yemeği and is prepared in different ways in home kitchens.
How do you make spinach with cornmeal?
Cook chopped spinach with sautéed onion until the leaves soften, then gradually stir in cornmeal. Keep stirring as it thickens so the flour cooks evenly. Season to taste and serve once the texture is creamy rather than powdery.
How do you stop spinach with cornmeal from getting lumpy?
Add the cornmeal gradually while stirring, rather than tipping it all into the pan at once. For extra insurance, whisk it first with a little cool water, then stir that mixture into the softened spinach.
What should you serve with spinach with cornmeal?
Serve spinach with cornmeal with plain yogurt, crusty bread, or a simple rice pilaf. Its thick texture makes it satisfying on its own, while a crisp salad or tangy yogurt adds a fresh contrast.
Can you make spinach with cornmeal using frozen spinach?
Yes, frozen spinach works well in spinach with cornmeal. Thaw it first and drain off excess liquid before cooking; extra water can leave the dish loose and make it harder for the cornmeal to thicken it evenly.
What does spinach with cornmeal taste and feel like?
Spinach with cornmeal tastes savory and earthy, with a mild corn flavor. The cornmeal makes the greens thicker and more filling than plain cooked spinach, with a soft, spoonable texture when it is stirred and cooked through.
Is spinach with cornmeal the same as kuymak?
No, spinach with cornmeal is not simply kuymak with spinach added. Kuymak is a separate cornmeal-and-cheese dish, while this preparation cooks spinach with cornmeal; recipes and regional names can vary.
How do you keep spinach with cornmeal from turning watery?
Drain washed spinach well, and avoid adding extra liquid until you see how much moisture the leaves release. If the dish is still thin, stir in a little more cornmeal and cook it briefly, stirring so it does not catch.
How long does spinach with cornmeal keep in the fridge?
Keep leftover spinach with cornmeal in a covered container in the refrigerator and eat it within a few days. Reheat only the portion you plan to serve, stirring it as it warms so the thick mixture heats evenly.
Can you freeze spinach with cornmeal?
Yes, you can freeze spinach with cornmeal, though thawing may change its texture and make it release water. Freeze it in meal-sized portions, then thaw and reheat gently in a pan, stirring until the mixture is smooth again.
Spinach with cornmeal Vitamins & Minerals
Vitamins
Vitamin K
639µg · 533% DV
Vitamin A
666µg · 74% DV
Folate
165.6µg · 41% DV
Vitamin C
27.36mg · 30% DV
Minerals
Manganese
0.95mg · 41% DV
Copper
0.23mg · 26% DV
Magnesium
101mg · 24% DV
Iron
4.23mg · 24% DV
Potassium ⭐
702mg · 21% DV
Sodium
333mg · 14% DV
Spinach with cornmeal Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Spinach with cornmeal
To burn the 130 calories in 1 cup (medium) (180 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 with cornmeal?
Spinach with cornmeal is a simple Turkish home-style dish in which tender spinach is thickened with cornmeal. Onion and oil may be used as a base, with details varying from kitchen to kitchen. The cornmeal gives the greens a gently earthy flavour and a more substantial, soft texture, making this a comforting way to serve spinach rather than a crisp salad or plain side.
It is usually served warm, alongside bread, rice or a fresh salad; it also fits easily into a vegetable-focused meal. Spinach contributes fibre, vitamin K and folate, while the cornmeal makes the dish more filling. For a lighter version, use a modest amount of oil and let the spinach cook just until tender. It works well as a straightforward lunch or as one dish among several at dinner.
How Nutritious Is Spinach with cornmeal?
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 with cornmeal 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 with cornmeal Contain Allergens?
No known major allergens
Which Diets Is Spinach with cornmeal Good For?
Vegan
✓ 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 with cornmeal Fat Profile
SATURATED
0.86g
MONOUNSATURATED
3.1g
POLYUNSATURATED
1.35g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.