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Low-calorie mushroom and spinach dish with fiber, iron, and vitamin K
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Truffle mushrooms with spinach (150 g) has 72 calories. That works out to 48 calories per 100 g. It contains 6.9 g of carbs, 4.8 g of protein, 3.2 g of fat and 3.6 g of fiber. Its 382.5 µg of Vitamin K covers 319% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 150 g
72
KCAL / 150G
Carbs
6.9g
· 3% DV
Protein
4.8g
· 10% DV
Fat
3.2g
· 4% 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 37% · Protein 25% · Fat 38%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 72 kcal | |
| Total fat | 3.2 g | 4% |
| Saturated fat | 0.52 g | 3% |
| Trans fat | 0 g | |
| Sodium | 270 mg | 12% |
| Total carbohydrate | 6.9 g | 3% |
| Fiber | 3.6 g | 13% |
| Protein | 4.8 g | 10% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 72 kcal |
| 1 tablespoon (grated) | 18 g | 9 kcal |
| ½ cup (chopped) | 45 g | 22 kcal |
| 1 piece (small) | 60 g | 29 kcal |
| 1 cup (chopped) | 90 g | 43 kcal |
| 100 g | 100 g | 48 kcal |
| 1 piece (medium) | 110 g | 53 kcal |
| 1 serving (large) | 220 g | 106 kcal |
Calculated from 48 calories per 100 g.
Truffle mushrooms with spinach is a savory dish combining cooked mushrooms, spinach, and truffle or truffle flavoring. Recipes vary: some use fresh truffle, while others finish the mushrooms and greens with truffle oil.
Cook sliced mushrooms in a hot pan until browned, then add spinach and cook until wilted. Finish with truffle oil or finely shaved truffle off the heat so its aroma stays noticeable.
Yes, truffle mushrooms with spinach can be made without fresh truffles. A little truffle oil or truffle-flavored seasoning can provide the characteristic aroma, though the flavor and ingredients differ from a version made with real truffle.
Cremini, button, and mixed wild mushrooms all work well in truffle mushrooms with spinach. Choose mushrooms that brown readily, and cook them before adding the spinach so they do not steam in the greens’ moisture.
Yes, frozen spinach works in truffle mushrooms with spinach. Thaw it and squeeze out excess water before adding it to the cooked mushrooms; otherwise, the dish can turn watery and dilute the truffle aroma.
No, cream is not essential to truffle mushrooms with spinach. The mushrooms and wilted spinach make a complete dish on their own; add cream, crème fraîche, or a plant-based alternative only if you want a richer sauce.
Serve truffle mushrooms with spinach over pasta, toast, polenta, or alongside roasted potatoes. Their earthy flavor also pairs well with eggs, but a strongly flavored sauce can overwhelm the truffle.
Truffle mushrooms with spinach keep for up to three days in a covered container in the refrigerator. Refrigerate leftovers promptly, and store any extra truffle oil separately if you want to add fresh aroma when serving.
Yes, you can freeze truffle mushrooms with spinach, although the spinach may become softer after thawing. Cool the dish, freeze it in an airtight container, and add or refresh the truffle flavor after reheating.
Reheat truffle mushrooms with spinach gently in a covered pan over low heat, stirring occasionally. Avoid prolonged high heat, which can dull the truffle aroma; taste the dish afterward and add a little truffle oil if needed.
Vitamins
Vitamin K
382.5µg · 319% DV
Vitamin A
352.5µg · 39% DV
B5
1.65mg · 33% DV
Biotin
9µg · 30% DV
Minerals
Copper
0.29mg · 32% DV
Manganese
0.63mg · 27% DV
Selenium
12µg · 22% DV
Iron
3.6mg · 20% DV
Potassium ⭐
615mg · 18% DV
Sodium
270mg · 12% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 72 calories in 1 serving (medium) (150 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.
Truffle mushrooms with spinach brings together spinach and truffle mushrooms in a simple vegetable dish. There is no single place of origin or fixed recipe: the mushrooms may be cooked briefly with the greens, allowing spinach to soften while the truffle’s distinctive aroma remains noticeable.
It works as a light main or as a warm side alongside grains, beans or roasted vegetables. The earthy mushrooms and tender greens also pair well with crusty bread. At 48 calories and 2.4 g of fibre per 100 g, it makes a relatively light choice; add lentils or another protein-rich accompaniment when you want a more filling meal.
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.
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.
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.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.52g
MONOUNSATURATED
1.17g
POLYUNSATURATED
0.77g
Omega 6:3 ratio 4.5:1
Above the ideal 4:1 (4.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.