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●Low GI
⚡High Potassium

Spinach with egg and kashar Calories

A warm dish made with spinach, egg, and kashar cheese; it provides protein and calcium.

In season: Autumn · Winter · Spring

CALORIES · 100 G

145kcal

GI

15low

POTASSIUM · 100 G

390mg

FIBER · 100 G

1.5g

Quick answer

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.

Spinach with egg and kashar Nutrition Facts

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%

Spinach with egg and kashar nutrition facts table · 1 serving (medium) (200 g)

NutrientAmount% DV
Calories290 kcal
Total fat20.8 g27%
Saturated fat9 g45%
Trans fat0.3 g
Sodium780 mg34%
Total carbohydrate7.6 g3%
Fiber3 g11%
Protein20.4 g41%

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 with egg and kashar?

ServingAmountCalories
1 serving (medium)200 g290 kcal
1 ounce (medium)28 g41 kcal
3 tablespoon (small)45 g65 kcal
5 tablespoon (medium)75 g109 kcal
100 g100 g145 kcal
1 serving (small)150 g218 kcal
1 cup (medium)180 g261 kcal
1 cup (large)240 g348 kcal
1 serving (large)280 g406 kcal

Calculated from 145 calories per 100 g.

Frequently Asked Questions About Spinach with egg and kashar

How do you make spinach with egg and kashar?

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.

What is kashar cheese in spinach with egg and kashar?

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.

Can you make spinach with egg and kashar with frozen spinach?

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.

Why does spinach with egg and kashar get watery?

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.

Can you bake spinach with egg and kashar instead of cooking it in a pan?

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.

Which seasonings go well in spinach with egg and kashar?

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.

Can you prepare spinach with egg and kashar ahead of time?

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.

What should you serve with spinach with egg and kashar?

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.

How should you store leftover spinach with egg and kashar?

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.

Can you use a different cheese in spinach with egg and kashar?

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.

Spinach with egg and kashar Vitamins & Minerals

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

Spinach with egg and kashar Glycemic Index

GLYCEMIC INDEX

15
Low
0 Low5570100

GLYCEMIC LOAD

0.8
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Spinach with egg and kashar

To burn the 290 calories in 1 serving (medium) (200 g):

🚶

72min

Walking (5 km/h)

🏃

30min

Running (8 km/h)

🚴

39min

Cycling

🏊

34min

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 egg and kashar?

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.

How Nutritious Is Spinach with egg and kashar?

Nutrient density

High

67/ 100

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

48/ 100

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 egg and kashar 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 egg and kashar Contain Allergens?

Contains these allergens:

Gluten free
Dairy yes
Eggs yes
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Spinach with egg and kashar 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 with egg and kashar Fat Profile

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.