1 serving (medium) of Spinach with Yogurt (120 g) has 66 calories. That works out to 55 calories per 100 g. It contains 7.3 g of carbs, 4.3 g of protein, 1.8 g of fat and 2.6 g of fiber. Its 252 µg of Vitamin K covers 210% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.

What is Spinach with Yogurt?

Spinach with Yogurt is a familiar Turkish home-style side, made by cooking chopped spinach and folding it into thick yogurt, sometimes with garlic. It is served cool or at room temperature, often as part of a meze spread or alongside a main dish. You can also make a light meal of it with bread.

The yogurt’s gentle tang balances spinach’s earthy flavour, while the chopped leaves give the creamy mixture a little texture. It brings vegetables, fibre and some protein together without feeling especially heavy. For a lighter version, use plain rather than strained yogurt; a drizzle of olive oil or a little garlic can add flavour without changing the dish’s simple character.

Spinach with Yogurt Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

6.1g

· 2% DV

Protein

3.6g

· 7% DV

Fat

1.5g

· 2% DV

Fiber

2.2g

· 8% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 47% · Protein 28% · Fat 25%

Spinach with Yogurt Vitamins & Minerals

Vitamins

Vitamin K

210µg · 175% DV

Vitamin A

320µg · 36% DV

Folate

75µg · 19% DV

Vitamin C

16mg · 18% DV

Minerals

Manganese

1mg · 43% DV

Calcium

110mg · 11% DV

Iron

2mg · 11% DV

Potassium ⭐

340mg · 10% DV

How Nutritious Is Spinach with Yogurt?

Nutrient density

Very high

80/ 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

51/ 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.

Spinach with Yogurt Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Spinach with Yogurt

To burn the 55 calories in 100 g:

🚶

14min

Walking (5 km/h)

🏃

6min

Running (8 km/h)

🚴

7min

Cycling

🏊

6min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Spinach with 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 with Yogurt Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Spinach with 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 with Yogurt Fat Profile

SATURATED

0.9g

MONOUNSATURATED

0.3g

POLYUNSATURATED

0.13g

⚖️

Omega 6:3 ratio 0.4:1

Below the ideal 4:1 — a good omega balance.

Compare Spinach with Yogurt

🥗vs🍅

Spinach with Yogurt vs Tomato37 kcal more per 100 g

→🥗vs🥗

Spinach with Yogurt vs Mixed Green Salad37 kcal more per 100 g

→🥗vs🫑

Spinach with Yogurt vs Red Pepper24 kcal more per 100 g

→🥗vs🥄

Spinach with Yogurt vs Boiled Beetroot11 kcal more per 100 g

→

Foods Similar to Spinach with Yogurt

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Spinach with Yogurt

How do you make spinach with yogurt?

To make spinach with yogurt, cook chopped spinach until tender, drain it well, and let it cool. Stir it into plain yogurt with salt and, if you like, garlic; finish with a little olive oil before serving.

Can you make spinach with yogurt using frozen spinach?

Yes, frozen spinach works well in spinach with yogurt. Cook it first, then drain or squeeze out excess liquid and let it cool completely; mixing watery or hot spinach into yogurt can leave the dish loose.

What kind of yogurt is best for spinach with yogurt?

Plain thick yogurt gives spinach with yogurt a creamy texture and clings well to the greens. Greek-style yogurt is a convenient option; if you use regular yogurt, drain the cooked spinach particularly well to keep the mixture from becoming runny.

Why is my spinach with yogurt watery?

Spinach with yogurt usually turns watery because the cooked spinach was not drained enough or was mixed in while still hot. Squeeze out excess liquid, cool the spinach fully, and use thick plain yogurt for a firmer result.

Should spinach with yogurt be served hot or cold?

Spinach with yogurt is usually served cold or at room temperature, rather than hot. Chilling also gives the garlic and yogurt time to flavor the spinach; take it out shortly before serving instead of leaving it on the counter for a long time.

What do you serve with spinach with yogurt?

Spinach with yogurt works as a cool side dish alongside rice, grilled meat, meatballs, or roasted vegetables. It can also be served as part of a mezze-style spread with bread and other small dishes.

Can spinach with yogurt be made ahead?

Yes, spinach with yogurt can be made ahead and kept chilled until serving. Cook and cool the spinach before mixing it with the yogurt; give the dish a stir just before serving, as a little liquid may collect.

Can you freeze spinach with yogurt?

Freezing spinach with yogurt is not recommended because yogurt can separate and become grainy as it thaws, while the spinach may turn soft. For advance preparation, freeze cooked spinach on its own and add fresh yogurt after thawing.

Does spinach with yogurt need garlic?

No, garlic is optional in spinach with yogurt. It is a common addition that gives the dish a sharper, savory flavor, but plain yogurt lets the spinach taste stand out; add crushed garlic gradually if you are unsure how strong you want it.

Is spinach with yogurt a healthy side dish?

Spinach with yogurt can be a nourishing side dish: spinach contributes leafy greens, while yogurt adds protein and calcium. Choose plain yogurt and season the dish yourself to avoid unnecessary added salt or sweeteners.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026