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Stuffed spinach leaves Calories
Source of fiber, folate, and vitamin K
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Stuffed spinach leaves (180 g) has 212 calories. That works out to 118 calories per 100 g. It contains 29.5 g of carbs, 5.6 g of protein, 8.6 g of fat and 4.9 g of fiber. Its 513 µg of Vitamin K covers 428% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.
Stuffed spinach leaves Nutrition Facts
Selected: 1 serving (medium) · 180 g
212
KCAL / 180G
Carbs
29.5g
· 11% DV
Protein
5.6g
· 11% DV
Fat
8.6g
· 11% DV
Fiber
4.9g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 54% · Protein 10% · Fat 36%
Stuffed spinach leaves nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 212 kcal | |
| Total fat | 8.6 g | 11% |
| Saturated fat | 1.21 g | 6% |
| Trans fat | 0 g | |
| Sodium | 477 mg | 21% |
| Total carbohydrate | 29.5 g | 11% |
| Fiber | 4.9 g | 18% |
| Protein | 5.6 g | 11% |
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 Stuffed spinach leaves?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 212 kcal |
| 1 piece (small) | 35 g | 41 kcal |
| 2 piece (small) | 70 g | 83 kcal |
| 100 g | 100 g | 118 kcal |
| 3 piece (medium) | 105 g | 124 kcal |
| 4 piece (medium) | 140 g | 165 kcal |
| 1 cup (chopped) | 160 g | 189 kcal |
| 1 serving (large) | 250 g | 295 kcal |
Calculated from 118 calories per 100 g.
Frequently Asked Questions About Stuffed spinach leaves
How do you make stuffed spinach leaves?
Stuffed spinach leaves are made by wrapping a seasoned filling in softened spinach leaves and cooking the rolls gently in a covered pan. Briefly blanch sturdy leaves so they bend without tearing, add a modest amount of filling, and arrange the rolls snugly.
What filling goes in stuffed spinach leaves?
Stuffed spinach leaves commonly contain a rice-based filling with onion, tomato or tomato paste, herbs, and spices. Recipes vary: some include minced meat, while others keep the filling plant-based with rice and vegetables.
How do you stop stuffed spinach leaves from falling apart?
To keep stuffed spinach leaves intact, choose broad, undamaged leaves and avoid overfilling them. Fold the sides over the filling, place each roll seam-side down, and pack the rolls closely in the pan so they stay in place while cooking.
Are stuffed spinach leaves served hot or cold?
Stuffed spinach leaves can be served warm or at room temperature, depending on the filling and household tradition. Serve them with yogurt or a squeeze of lemon; let them rest briefly after cooking so the rolls hold together more easily.
Where do stuffed spinach leaves come from?
Stuffed spinach leaves belong to the broad tradition of stuffed vegetables and rolled leaves found across the eastern Mediterranean and nearby regions. The exact origin of this particular preparation is difficult to pin to one place, and its filling varies between households.
How do you prepare spinach leaves for stuffed spinach leaves?
For stuffed spinach leaves, wash the leaves thoroughly to remove grit, then trim off tough stems. Choose the largest intact leaves for wrapping and dip them briefly in hot water to soften them; drain them gently before filling.
Can you use grape-leaf filling for stuffed spinach leaves?
Yes, a rice-and-herb filling used for grape-leaf dolma can also work in stuffed spinach leaves. Spinach leaves are more delicate, so use less filling and handle the rolls gently; the result will have a milder, greener leaf flavor.
What is the difference between stuffed spinach leaves and spinach börek?
Stuffed spinach leaves are rolled spinach leaves filled and cooked as dolma, whereas spinach börek is a layered or folded pastry filled with spinach. Börek uses pastry dough and is typically baked, so the two dishes differ in both wrapper and cooking method.
How should you store and reheat stuffed spinach leaves?
Refrigerate leftover stuffed spinach leaves in a covered container once they have cooled. Reheat them gently in a covered pan with a small splash of water; vigorous stirring can tear the leaves and loosen the rolls.
Can you freeze stuffed spinach leaves?
Yes, stuffed spinach leaves can be frozen, though their leaves may turn softer and break more easily after thawing. Freeze them in a sealed container, then thaw and warm them gently rather than stirring them in the pan.
Stuffed spinach leaves Vitamins & Minerals
Vitamins
Vitamin K
513µg · 428% DV
Vitamin A
423µg · 47% DV
Folate
158.4µg · 40% DV
Vitamin C
22.5mg · 25% DV
Minerals
Manganese
0.94mg · 41% DV
Copper
0.25mg · 28% DV
Iron
3.87mg · 22% DV
Potassium ⭐
729mg · 21% DV
Sodium
477mg · 21% DV
Stuffed spinach leaves Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Stuffed spinach leaves
To burn the 212 calories in 1 serving (medium) (180 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 Stuffed spinach leaves?
Stuffed spinach leaves are made by wrapping tender spinach leaves around a savoury filling, often based on rice, onion and herbs. The leaves are delicate, so the parcels are usually smaller and less firm than grape-leaf dolma; fillings and seasonings vary from household to household.
Their soft, earthy flavour pairs well with the fragrant filling. In Turkey they may be served warm or at room temperature, often with yoghurt or a squeeze of lemon; elsewhere, they fit naturally alongside other stuffed vegetables or as part of a mezze-style spread. They provide fibre and folate, while remaining a relatively light, meat-free dish. Serve with a crisp salad, or use a modest amount of oil if you want a lighter plate.
How Nutritious Is Stuffed spinach leaves?
Nutrient density
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.
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 Stuffed spinach leaves 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 Stuffed spinach leaves Contain Allergens?
No known major allergens
Which Diets Is Stuffed spinach leaves Good For?
Vegan
✓ 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
Stuffed spinach leaves Fat Profile
SATURATED
1.21g
MONOUNSATURATED
5.13g
POLYUNSATURATED
1.51g
Omega 6:3 ratio 9.6:1
Above the ideal 4:1 (9.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.