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Spinach with yogurt béchamel Calories
A creamy spinach dish prepared with yogurt and milk-based béchamel sauce.
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Spinach with yogurt béchamel (200 g) has 216 calories. That works out to 108 calories per 100 g. It contains 16.4 g of carbs, 9 g of protein, 12.6 g of fat and 3.6 g of fiber. Its 290 µg of Vitamin K covers 242% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Spinach with yogurt béchamel Nutrition Facts
Selected: 1 serving (medium) · 200 g
216
KCAL / 200G
Carbs
16.4g
· 6% DV
Protein
9g
· 18% DV
Fat
12.6g
· 16% DV
Fiber
3.6g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 31% · Protein 17% · Fat 52%
Spinach with yogurt béchamel nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 12.6 g | 16% |
| Saturated fat | 5.6 g | 28% |
| Trans fat | 0.2 g | |
| Sodium | 440 mg | 19% |
| Total carbohydrate | 16.4 g | 6% |
| Fiber | 3.6 g | 13% |
| Protein | 9 g | 18% |
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 yogurt béchamel?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 216 kcal |
| 1 tablespoon (medium) | 15 g | 16 kcal |
| 100 g | 100 g | 108 kcal |
| ½ cup (medium) | 100 g | 108 kcal |
| 1 serving (small) | 150 g | 162 kcal |
| 1 piece (medium) | 180 g | 194 kcal |
| 1 cup (medium) | 200 g | 216 kcal |
| 1 piece (large) | 250 g | 270 kcal |
| 1 serving (large) | 300 g | 324 kcal |
Calculated from 108 calories per 100 g.
Frequently Asked Questions About Spinach with yogurt béchamel
How do you make spinach with yogurt béchamel?
Cook the spinach and drain off excess liquid. Make a béchamel with butter, flour and milk, then whisk in yogurt after the sauce has cooled slightly. Combine it with the spinach and bake if you want a browned top.
Why does spinach with yogurt béchamel turn watery?
Spinach releases a lot of liquid as it cooks, which can thin the sauce. Cook or thaw the spinach first and squeeze or drain it well before combining it with the béchamel.
Can you use Greek yogurt in spinach with yogurt béchamel?
Yes, Greek yogurt works and gives the sauce a thicker texture. Whisk it smooth and stir it into warm, rather than boiling-hot, béchamel; adding it gradually helps the sauce stay creamy.
Does spinach with yogurt béchamel need to be baked?
No, baking is optional if the spinach and béchamel are already cooked. You can serve the dish straight from the stovetop, or transfer it to an ovenproof dish and bake it briefly to brown the top.
Should spinach with yogurt béchamel be made with fresh or frozen spinach?
Either works. Fresh spinach needs washing and wilts down during cooking; frozen spinach should be thawed and squeezed dry. Removing excess water from both helps keep the yogurt béchamel thick.
What should you serve with spinach with yogurt béchamel?
Serve it with rice, crusty bread or roasted potatoes to make the creamy sauce part of a fuller meal. A crisp salad or simply cooked fish also balances the richness of the dish.
Can you make spinach with yogurt béchamel ahead of time?
Yes. Prepare the spinach and sauce, combine them, and refrigerate the covered dish until you are ready to serve. Reheat it gently; if baking, allow extra time for the chilled center to warm through.
How long do leftovers of spinach with yogurt béchamel keep?
Keep leftovers in a covered container in the refrigerator for 3–4 days. Refrigerate the dish promptly after cooking, and reheat only the portion you plan to eat so the sauce is not warmed repeatedly.
Can you freeze spinach with yogurt béchamel?
Yes, but the yogurt sauce may separate and the spinach may become softer after thawing. Freeze it in portions, thaw it in the refrigerator and reheat gently, stirring to bring the sauce back together.
How do you reheat spinach with yogurt béchamel without splitting the sauce?
Reheat it slowly in a covered pan over low heat, stirring occasionally; avoid bringing the sauce to a boil. For a microwave, use short intervals and stir between them so the dish heats evenly.
Spinach with yogurt béchamel Vitamins & Minerals
Vitamins
Vitamin K
290µg · 242% DV
Vitamin A
700µg · 78% DV
Folate
110µg · 28% DV
B2
0.3mg · 23% DV
Minerals
Manganese
0.9mg · 39% DV
Phosphorus
190mg · 27% DV
Magnesium
96mg · 23% DV
Copper
0.2mg · 22% DV
Sodium
440mg · 19% DV
Potassium ⭐
630mg · 19% DV
Spinach with yogurt béchamel Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Spinach with yogurt béchamel
To burn the 216 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.
What is Spinach with yogurt béchamel?
Spinach with yogurt béchamel is a creamy dish of softened spinach paired with béchamel made from milk, flour and butter, with yogurt adding a tangy note. It is a Turkish-style home-cooked preparation; depending on the recipe, it can be finished in the oven or cooked gently on the stovetop.
The spinach’s earthy flavour is mellowed by the smooth sauce, while the yogurt keeps the dish pleasantly tart. Serve it warm as a vegetable side with rice, grilled meat or another main, or enjoy a larger portion as a simple meat-free meal. It is more substantial than plain cooked greens: a 100 g portion has 108 calories. For a lighter version, use less butter in the béchamel and add yogurt to taste.
How Nutritious Is Spinach with yogurt béchamel?
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 with yogurt béchamel 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 béchamel Contain Allergens?
Contains these allergens:
Which Diets Is Spinach with yogurt béchamel 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 with yogurt béchamel Fat Profile
SATURATED
5.6g
MONOUNSATURATED
3.4g
POLYUNSATURATED
3.1g
Omega 6:3 ratio 11.3:1
Above the ideal 4:1 (11.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.