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A warm dish made with spinach, egg, and kashar cheese; it provides protein and calcium.
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Spinach with egg and kashar (200 g) has 290 calories. That works out to 145 calories per 100 g. It contains 7.6 g of carbs, 20.4 g of protein, 20.8 g of fat and 3 g of fiber. Its 290 µg of Vitamin K covers 242% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 200 g
290
KCAL / 200G
Carbs
7.6g
· 3% DV
Protein
20.4g
· 41% DV
Fat
20.8g
· 27% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 10% · Protein 27% · Fat 63%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 290 kcal | |
| Total fat | 20.8 g | 27% |
| Saturated fat | 9 g | 45% |
| Trans fat | 0.3 g | |
| Sodium | 780 mg | 34% |
| Total carbohydrate | 7.6 g | 3% |
| Fiber | 3 g | 11% |
| Protein | 20.4 g | 41% |
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 serving (medium) | 200 g | 290 kcal |
| 1 ounce (medium) | 28 g | 41 kcal |
| 3 tablespoon (small) | 45 g | 65 kcal |
| 5 tablespoon (medium) | 75 g | 109 kcal |
| 100 g | 100 g | 145 kcal |
| 1 serving (small) | 150 g | 218 kcal |
| 1 cup (medium) | 180 g | 261 kcal |
| 1 cup (large) | 240 g | 348 kcal |
| 1 serving (large) | 280 g | 406 kcal |
Calculated from 145 calories per 100 g.
To make spinach with egg and kashar, cook the spinach in a pan until tender and its excess moisture has evaporated. Add beaten eggs, cook until set, then scatter grated kashar over the top and let it melt.
Kashar is a Turkish semi-hard cheese with a mild, savory taste that melts well. In spinach with egg and kashar, it adds a creamy, stretchy topping; grate it yourself so it melts evenly.
Yes, frozen spinach works in spinach with egg and kashar. Thaw it first and squeeze out excess water, then cook it in the pan until hot and fairly dry before adding the eggs.
Spinach with egg and kashar gets watery when moisture from the spinach stays in the pan. Cook the spinach until the liquid evaporates before adding eggs, and drain thawed frozen spinach especially well.
Yes, spinach with egg and kashar can be baked. Cook and drain the spinach first, spread it in an oven-safe dish, add the eggs and grated kashar, then bake until the eggs are set.
Black pepper, a little red pepper, and a pinch of nutmeg work well in spinach with egg and kashar. Season the spinach before adding the eggs, and use salt sparingly because kashar is already savory.
You can cook the spinach base for spinach with egg and kashar ahead and refrigerate it. For the best texture, reheat the spinach in a pan, then add freshly cracked eggs and kashar just before serving.
Serve spinach with egg and kashar with crusty bread, a fresh salad, or plain yogurt. For a lighter meal, pair it with sliced tomatoes and cucumbers rather than adding another rich dish.
Refrigerate leftover spinach with egg and kashar in a covered container once it has cooled, rather than leaving it out for an extended time. Eat it within a few days and discard it if its smell or appearance changes.
Yes, you can substitute a good-melting cheese in spinach with egg and kashar, though the flavor will change. Mild mozzarella gives a stretchy result, while cheddar makes the dish sharper and richer.
Vitamins
Vitamin K
290µg · 242% DV
B12
1.3µg · 54% DV
Vitamin A
480µg · 53% DV
Biotin
16µg · 53% DV
Minerals
Phosphorus
380mg · 54% DV
Selenium
24µg · 44% DV
Manganese
0.84mg · 37% DV
Calcium
360mg · 36% DV
Sodium
780mg · 34% DV
Potassium ⭐
780mg · 23% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 290 calories in 1 serving (medium) (200 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 with egg and kashar is a simple Turkish-style skillet dish: spinach is cooked until tender, then topped with eggs and grated kashar, a mild Turkish semi-hard cheese, which melts into the greens. The spinach turns soft and earthy, while the egg and cheese make each serving more substantial.
In Turkey it can appear at breakfast, but it also works as an easy lunch or light supper. Serve it hot with bread, flatbread or a crisp salad. Spinach contributes fibre and the dish gets much of its protein from the egg and cheese; it provides 10.2 g of protein per 100 g. For a lighter plate, use less oil and cheese, or add extra spinach.
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
✓ 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
SATURATED
9g
MONOUNSATURATED
7g
POLYUNSATURATED
2.6g
Omega 6:3 ratio 8.8:1
Above the ideal 4:1 (8.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.