Spanakorizo (Greek Spinach and Rice) - Calorie & Ingredient Breakdown
Original recipe: Spanakorizo (Greek Spinach and Rice) Recipe - Serious Eats by Sharon Brenner
The Recipe
Spanakorizo (Greek Spinach and Rice)
Prep: 5 min | Cook: 45 min | Serves: 6
Ingredients
| Ingredient | Amount |
|---|---|
| Yellow onion, chopped | 1 medium (226 g) |
| Olive oil | 6 tbsp (90 ml), plus more for serving |
| Diamond Crystal kosher salt | 1 tbsp (9 g) |
| Garlic, roughly chopped | 2 cloves |
| Dried oregano | 1 tbsp (3 g) |
| Tomato paste | 1 tbsp (16 g) |
| White miso paste (optional) | 2 tbsp (32 g) |
| Medium- or long-grain brown rice, rinsed | 1 cup (180 g) |
| Low-sodium chicken or vegetable broth | 2 cups (480 ml) |
| Mature spinach or mixed dark greens, chopped | 14 oz (397 g) |
| Lemon wedges | For serving |
Directions
- In a large, heavy-bottomed pot, heat 4 tablespoons (60 ml) olive oil over medium-high heat until shimmering. Add onion and 1 teaspoon salt, and cook until onion is translucent, about 7 minutes.
- Add garlic, oregano, tomato paste, and miso (if using), and cook until fragrant, about 1 minute. Add rice and stir well until coated with the oil mixture and smells slightly toasted, about 1 minute.
- Stir in broth plus the remaining 2 tablespoons (30 ml) olive oil to combine. Cover and bring to a boil.
- Add greens and 1/2 teaspoon salt and stir to combine. Cover and bring to a simmer, then reduce heat to medium-low and cook until rice is tender and the liquid has mostly absorbed but still looks slightly viscous, 40 to 45 minutes.
- Let the rice sit off the heat with the lid slightly ajar for 10 minutes. Serve warm or at room temperature with a drizzle of olive oil and a squeeze of lemon.
Key tip: Drag a spoon across the bottom of the pot to check doneness. It should briefly reveal the pot before the rice gently settles back into place. That's the signature saucy (not soupy, not dry) texture.
Nutrient Card
Spanakorizo (per serving, serves 6)
Calories: 283
Protein: 6g
Fat: 15g
Saturated: 2g
Carbs: 32g
Fiber: 4g
Sugar: 3g
Sodium: ~750mg
Cholesterol: ~2mg
Full Nutrition Breakdown
Here's every ingredient broken down per person (recipe divided by 6 servings), with values rounded to the nearest whole number where sensible.
| Ingredient | Serving (per person) | Calories | Protein | Fat | Carbs | Fiber |
|---|---|---|---|---|---|---|
| Yellow onion | ~38 g | 15 | 0.4 g | 0 g | 3.5 g | 0.6 g |
| Olive oil | 1 tbsp | 120 | 0 g | 13.3 g | 0 g | 0 g |
| Kosher salt | ~1.5 g | 0 | 0 g | 0 g | 0 g | 0 g |
| Garlic | ~1 g | 1 | 0.1 g | 0 g | 0.3 g | 0 g |
| Dried oregano | 0.5 g | 1 | 0 g | 0 g | 0.3 g | 0.2 g |
| Tomato paste | ~3 g | 2 | 0.1 g | 0 g | 0.5 g | 0.1 g |
| White miso (optional) | ~5 g | 11 | 0.7 g | 0.3 g | 1.4 g | 0.3 g |
| Brown rice (raw) | ~30 g | 111 | 2.4 g | 0.9 g | 23 g | 1.0 g |
| Low-sodium broth | ~80 ml | 5 | 0.7 g | 0.2 g | 0.3 g | 0 g |
| Mature spinach | ~66 g | 15 | 1.9 g | 0.3 g | 2.4 g | 1.5 g |
| Lemon wedge | 1 wedge | 1 | 0 g | 0 g | 0.2 g | 0.1 g |
| TOTAL | ~283 | ~6.3 g | ~15 g | ~32 g | ~4 g |
Note: Values are estimates based on USDA FoodData Central. The recipe serves 4 to 6; this breakdown uses 6 servings. Drop to 4 servings and per-portion calories climb to about 425. Sodium is sensitive to broth brand and whether you include the optional miso.
Where Your Calories Actually Come From
| Component | Calories (per serving) | % of Total |
|---|---|---|
| Olive oil | 120 | 42% |
| Brown rice | 111 | 39% |
| Yellow onion | 15 | 5% |
| Spinach | 15 | 5% |
| White miso (optional) | 11 | 4% |
| Everything else (garlic, tomato paste, oregano, broth, lemon) | 11 | 4% |
Roughly 4 out of every 10 calories in this dish come from olive oil, not the rice or the greens. That's what makes spanakorizo "olive oil-rich" in the traditional sense, and it's the single biggest lever if you want to tune the calorie count up or down.
Macro Split
| Macro | Grams | Calories from Macro | % of Total Calories |
|---|---|---|---|
| Protein | 6 g | 25 cal | 9% |
| Fat | 15 g | 135 cal | 48% |
| Carbs | 32 g | 128 cal | 45% |
| Fiber | 4 g | - | - |
Spanakorizo is effectively a carb-and-fat dish with a modest protein floor. The fat tilt comes from the olive oil - and almost all of it is heart-friendly monounsaturated fat (saturated fat sits at just 2 g per serving). If you're used to tracking rice-based mains, this one is higher in fat than a typical pilaf but meaningfully lower in saturated fat than a butter- or cream-based equivalent.
Health Benefits at a Glance
| Ingredient | Key Nutrient/Compound | What Research Says |
|---|---|---|
| Spinach | Vitamin K, folate, lutein, iron | Research links vitamin K to bone strength and lutein to eye and skin health. The non-heme iron and folate combo supports energy levels, especially for people who get fatigued on low-iron diets. |
| Olive oil (extra virgin) | Monounsaturated fats, polyphenols (oleocanthal) | Studies associate extra-virgin olive oil with improved cholesterol profiles and lower inflammatory markers. The polyphenols are linked to better skin elasticity and anti-aging effects, which is one reason it's a pillar of the Mediterranean diet. |
| Brown rice | Magnesium, manganese, insoluble fiber | The fiber-and-magnesium pairing is associated with steadier blood sugar and better sleep quality. Magnesium also supports muscle recovery and may ease cramps and tension headaches. |
| Garlic | Allicin, sulfur compounds | Peer-reviewed work links allicin to mild blood pressure reduction and immune support. Regular garlic intake is associated with better cardiovascular markers over time. |
| Onion | Quercetin, prebiotic fiber (fructans) | Quercetin is studied for its anti-inflammatory and antihistamine effects. The prebiotic fiber feeds beneficial gut bacteria, which is linked to better digestion, mood, and even skin clarity. |
| Oregano (dried) | Carvacrol, thymol | Associated with antimicrobial activity and antioxidant effects; small amounts contribute meaningful flavonoids without adding calories or sodium. |
This meal is a strong pick if you're working toward steadier energy through the afternoon, trying to eat more greens without forcing down a salad, or looking to lean into Mediterranean-style cooking for heart and skin benefits. The fiber-plus-olive-oil combination keeps you full for hours without a blood sugar crash, and the vitamin C from the lemon squeeze helps your body absorb more of the plant-based iron from the spinach - a small trick with real nutritional payoff.
Smarter Swaps (With Real Numbers)
Swap 1: Cut the olive oil to 3 tablespoons (from 6)
| Version | Calories | Fat | Protein | Carbs |
|---|---|---|---|---|
| Original (6 tbsp oil) | 283 | 15 g | 6 g | 32 g |
| 3 tbsp oil | 223 | 8 g | 6 g | 32 g |
| Delta | -60 | -7 g | 0 | 0 |
You lose some of the signature sauciness, but you still get a clearly olive oil-flavored dish. Best if you're calorie-conscious and use the saved calories on a protein side.
Swap 2: Swap brown rice for cauliflower rice (300 g total, 50 g per serving)
| Version | Calories | Carbs | Fiber | Protein |
|---|---|---|---|---|
| Original (brown rice) | 283 | 32 g | 4 g | 6 g |
| Cauliflower rice | 180 | 13 g | 3 g | 7 g |
| Delta | -103 | -19 g | -1 g | +1 g |
A strong keto-friendly / low-carb conversion. You lose the chewy, structured grain, but you gain a near-halved carb load and it still reheats well.
Swap 3: Add 6 oz shredded rotisserie chicken (split across servings)
| Version | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| Original | 283 | 6 g | 15 g | 32 g |
| + rotisserie chicken | 333 | 14 g | 17 g | 32 g |
| Delta | +50 | +8 g | +2 g | 0 |
Turns this from a side into a true one-pot main. The protein jump makes it much more satiating without blowing up the calorie count.
Swap 4: Skip the miso, use a splash of lemon + parmesan instead
| Version | Calories | Sodium | Protein |
|---|---|---|---|
| Original (with miso) | 283 | ~750 mg | 6 g |
| Lemon + 1 tbsp parmesan per serving | 283 | ~650 mg | 8 g |
| Delta | 0 | -100 mg | +2 g |
Same calories, slightly less sodium, a bit more protein, and a brighter finish. Good if you want to keep the umami but don't stock miso.
The Ultra-Lean Stack: All Swaps Combined
Cauliflower rice + 3 tbsp oil + rotisserie chicken + parmesan instead of miso: ~220 cal, 17 g protein, 10 g fat, 14 g carbs, 3 g fiber per serving. Under the original by about 60 calories, nearly triple the protein, and less than half the carbs - essentially a different animal, but still recognizably spanakorizo-inspired.
Fit It Into Your Day
| Daily Target | Recipe % of Day | Remaining Calories | What That Leaves You |
|---|---|---|---|
| 1,500 cal | 19% | 1,217 cal | Room for a strong protein breakfast and a full dinner. |
| 2,000 cal | 14% | 1,717 cal | Very easy to pair with a grilled chicken or fish side. |
| 2,500 cal | 11% | 2,217 cal | Light hit. Treat it as a side to a heartier main. |
| 3,000 cal | 9% | 2,717 cal | Minor dent. Stack with extra grains, legumes, or protein to hit your target. |
Common Pairings and What They Add
| Side | Calories | Running Total |
|---|---|---|
| Grilled chicken breast (4 oz) | 185 | 468 |
| Greek salad (2 cups, feta + olives) | 210 | 493 |
| Hummus + pita (2 tbsp + 1 small) | 230 | 513 |
| Greek yogurt tzatziki (1/2 cup) | 90 | 373 |
| Pan-fried fish (cod, 4 oz) | 120 | 403 |
Pair with grilled chicken and tzatziki and you're at ~473 calories for a protein-balanced meal - still well inside a 1,500-calorie day.
How It Compares
| Version | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| This recipe (brown rice, 6 servings) | 283 | 6 g | 15 g | 32 g |
| Typical Greek taverna spanakorizo (white rice, extra oil) | ~370 | 7 g | 20 g | 40 g |
| Quick spinach fried rice (with soy + sesame oil) | ~320 | 9 g | 11 g | 44 g |
| Brown rice pilaf with butter (no greens) | ~250 | 5 g | 9 g | 38 g |
| Cauliflower rice + spinach version | ~180 | 7 g | 13 g | 13 g |
Compared to a restaurant version, this home recipe is already leaner (about 90 fewer calories and less fat) without feeling watered down. And the greens do a lot of heavy lifting on the micronutrient side - most pilafs can't touch it for vitamin K, folate, or potassium.
Recipe from Serious Eats by Sharon Brenner. Nutrition data sourced from USDA FoodData Central. Individual results vary by brand, cooking method, and portion accuracy. When in doubt, weigh your ingredients.