1 serving (medium) of Yogurt with Spinach (150 g) has 90 calories. That works out to 60 calories per 100 g. It contains 7.8 g of carbs, 5.7 g of protein, 3.5 g of fat and 1.8 g of fiber. Its 180 µg of Vitamin K covers 150% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Yogurt with Spinach?

Yogurt with Spinach is a simple Turkish home-style dish, made by folding cooked, finely chopped spinach into thick yogurt. Garlic is a common addition, though versions without it are just as familiar.

It is usually served cool or at room temperature as a meze or as a side alongside a main meal, and is good with bread for scooping. The yogurt gives it a creamy, tangy freshness and some protein, while spinach brings a mild earthy taste and fibre. For a lighter texture, loosen the yogurt with a little water and drain the cooked spinach well before mixing. A drizzle of olive oil or a pinch of chilli makes an easy finishing touch.

Yogurt with Spinach Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

5.2g

· 2% DV

Protein

3.8g

· 8% DV

Fat

2.3g

· 3% DV

Fiber

1.2g

· 4% DV

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

Calories come from: Carbs 37% · Protein 27% · Fat 36%

Yogurt with Spinach Vitamins & Minerals

Vitamins

Vitamin K

120µg · 100% DV

Vitamin A

180µg · 20% DV

0.22mg · 17% DV

B12

0.35µg · 15% DV

Minerals

Calcium

110mg · 11% DV

Phosphorus

75mg · 11% DV

Potassium ⭐

330mg · 10% DV

Zinc

1mg · 9% DV

How Nutritious Is Yogurt with Spinach?

Nutrient density

High

70/ 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

46/ 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.

Yogurt with Spinach 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 Yogurt with Spinach

To burn the 60 calories in 100 g:

🚶

15min

Walking (5 km/h)

🏃

6min

Running (8 km/h)

🚴

8min

Cycling

🏊

7min

Swimming

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

Is Yogurt with Spinach 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 Yogurt with Spinach 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 Yogurt with Spinach 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

Yogurt with Spinach Fat Profile

SATURATED

1.4g

MONOUNSATURATED

0.5g

POLYUNSATURATED

0.12g

⚖️

Omega 6:3 ratio 2:1

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

Compare Yogurt with Spinach

🥗vs🥒

Yogurt with Spinach vs TzatzikiSame calories per 100 g

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Yogurt with Spinach vs Cheddar Cheese342 kcal fewer per 100 g

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Yogurt with Spinach vs Tulum Cheese310 kcal fewer per 100 g

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Yogurt with Spinach vs Milk4 kcal fewer per 100 g

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Foods Similar to Yogurt with Spinach

🥒

Tzatziki

60 kcal

🧀

Cheddar Cheese

402 kcal

🧀

Tulum Cheese

370 kcal

🥛

Milk

64 kcal

🥛

Yogurt

61 kcal

🥛

Cream

340 kcal

🧀

White Cheese

270 kcal

🧀

Cecil Cheese

320 kcal

Frequently Asked Questions About Yogurt with Spinach

How do you make yogurt with spinach?

Yogurt with spinach is made by mixing cooked, finely chopped spinach into plain yogurt. Drain and cool the spinach first so it does not thin the yogurt; add garlic, salt, or herbs if you like.

Is yogurt with spinach the same as palak raita?

Not always. Palak raita is an Indian yogurt dish with spinach, often seasoned with spices, while yogurt with spinach can refer to simpler versions from different cuisines. The ingredients and seasoning vary by recipe.

Should you cook spinach before adding it to yogurt with spinach?

Usually, yes: cooked spinach is tender and releases less liquid once it has been thoroughly drained. Let it cool before mixing it into the yogurt, since adding hot spinach can make the yogurt runny or affect its texture.

How do you stop yogurt with spinach from becoming watery?

Drain the cooked spinach very well and let it cool before making yogurt with spinach. Excess water in the leaves is the main reason the mixture turns thin; thicker plain yogurt also helps it hold its consistency.

Can you make yogurt with spinach using frozen spinach?

Yes, frozen spinach works for yogurt with spinach. Thaw it, cook it if needed, and squeeze out as much liquid as possible before mixing; otherwise, the extra moisture can make the yogurt mixture watery.

What do you serve with yogurt with spinach?

Yogurt with spinach works as a cool side for rice, grilled vegetables, or roasted and grilled meats. You can also serve it as a dip with flatbread; a garlicky version pairs well with simply seasoned main dishes.

Can you make yogurt with spinach ahead of time?

Yes, you can prepare yogurt with spinach ahead and keep it covered in the refrigerator. For the best texture, drain and cool the spinach before mixing, then stir the dish before serving if a little liquid has separated.

Can you freeze yogurt with spinach?

Freezing yogurt with spinach is not recommended. Thawed yogurt often separates and becomes grainy or watery, so the dish loses its creamy texture; refrigerate leftovers instead and eat them within a few days.

Does yogurt with spinach stop your body absorbing iron from spinach?

No, it does not stop iron absorption, but calcium in yogurt may reduce absorption of plant-based iron in that meal to some extent. Spinach's iron is also less readily absorbed than iron from meat; vitamin C can help your body absorb plant iron.

Can you use yogurt with spinach instead of sour cream?

Yes, yogurt with spinach can replace sour cream as a cool topping or dip, especially alongside baked potatoes or savory dishes. It is not a good substitute in hot sauces, because heating can make the yogurt separate.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026