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  4. Stewed Spinach (cooked)

Braised spinach is a light Bulgarian vegetable side. Fresh spinach sauteed with onions in oil, seasoned with paprika. Popular during Lent and spring when spinach is in season.

About this food

How should I track Stewed Spinach (cooked)?

Stewed Spinach is high in magnesium. Traditional dishes like Stewed Spinach are best tracked by weighing your actual portion, because recipes vary widely between households. Two versions of the same dish can differ by 30–50% in calories depending on how much oil, butter, or cheese was used. A meta-analysis (Wehling & Lusher, Am J Clin Nutr 2021) showed that people underreport calorie intake by 25–30% on average, and complex dishes with multiple ingredients are the hardest to estimate. When eating out, ask about preparation — it helps you make a more informed log entry.

Macro Breakdown

Macro Split: 15% Protein, 25% Carbs, 60% FatMacro Split100%
Protein15%4.6g
Carbs25%7.6g
Fat60%8.0g

Nutrition Facts

Per 100g. Percentages reflect Daily Value (DV).

Energy
  • Calories
    109kcal—
Macronutrients
  • Protein
    4.6g9%
  • Carbohydrates
    7.6g—
  • Fat
    8.0g—
  • Fiberathlete
    3.6g13%
  • Sugar
    1.4g—
  • Saturated Fat
    0.9g—
Minerals
  • Sodium
    402mg—
  • Calciumathlete
    153mg12%
  • Ironathlete
    4mg22%
Vitamins
  • Vitamin Dathlete
    0.0mcg0%

% Daily Value based on FDA 2,000 kcal reference diet. Strength trainees have different needs — see highlighted nutrients.

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Stewed Spinach (cooked) — values for 200g

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Primary macros

Calories
218
kcal
Protein
9.2
g
Carbs
15.2
g
Fat
16.0
g

More nutrients

Fiber
7.2g
Sugar
2.8g
Sat. Fat
1.8g
Sodium
804mg
Calcium
307mg
Iron
8mg
Potassium
1710mg
Magnesium
237mg
Zinc
2mg
Vitamin D
0.0mcg
Nutrient highlights
High in MagnesiumHigh in IronGood Source of PotassiumGood Source of FiberGood Source of Calcium

Frequently Asked Questions

Stewed Spinach is high in magnesium. Traditional dishes like Stewed Spinach are best tracked by weighing your actual portion, because recipes vary widely between households. Two versions of the same dish can differ by 30–50% in calories depending on how much oil, butter, or cheese was used. A meta-analysis (Wehling & Lusher, Am J Clin Nutr 2021) showed that people underreport calorie intake by 25–30% on average, and complex dishes with multiple ingredients are the hardest to estimate. When eating out, ask about preparation — it helps you make a more informed log entry.

Stewed Spinach (cooked) contains 4.6g protein per 100g, which is lower in protein. A 200g serving provides 9.2g protein.

Notable nutrients in Stewed Spinach (cooked) include Magnesium, Iron and Potassium. Per 100g: 4.6g protein, 7.6g carbs, and 8g fat.

Stewed Spinach (cooked) can fit into a weight loss plan, but portion size matters. At 109 kcal per 100g it is moderately calorie-dense, so keep it within your daily calorie targets.

Yes, Stewed Spinach (cooked) is keto-friendly. With 7.6g total carbs and 3.6g fiber per 100g (4.0g net carbs), it fits easily within the daily 20-50g net carb limit.

Stewed Spinach (cooked) provides 109 kcal, 4.6g protein, 7.6g carbs, and 8g fat per 100g. Compare with other traditional bulgarian foods in our database to find the best option for your nutritional goals.

Track this food

200g(Standard)
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Legumes & Pulses

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Evidence-based. Peer-reviewed. Adapted to you.

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Traditional Bulgarian

Stewed Spinach (cooked)

Macros per 100g

109
Calories
Protein4.6g
Fat8.0g
Carbs7.6g
Article research basis
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Reviewed by Calibr8

Peer-reviewed data · Last updated March 23, 2026

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Potassium
855mg18%
  • Magnesiumathlete
    119mg28%
  • Zincathlete
    1mg7%
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    Backed by 1,316 research papers
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