Spinach is one of the most nutrient-packed leafy greens found in American kitchens. It’s enjoyed in saladssmoothiessoupsand pasta. Across the U.S.this green vegetable is available freshfrozenor as tender baby leavesmaking it easy to include in daily meals. For readers seeking spinach nutrition factsthis guide explains what truly impacts overall wellness.
From a nutritional standpointthis leafy green delivers a unique mix of vitamins ACand Kfolateironmagnesiumand potassium—along with carotenoids such as lutein and zeaxanthin that help protect the eyes. Because it’s mild and versatileit fits easily into many eating s and budgets.
This comprehensive article explores the full nutritional profile of Spinachits proven health benefitstypes and useshow it fits into popular dietsserving recommendationspotential risksFAQsand a clear conclusion with references.
Spinach Nutrition Facts (RawPer 100 g)
Below are USDA FoodData Central values for raw Spinach (100 g). Cooking slightly reduces heat-sensitive vitamins but concentrates some minerals.
Nutrient
Amount per 100 g
Calories
23 kcal
Carbohydrates
3.6 g
Dietary Fiber
2.2 g
Protein
2.9 g
Vitamin A (RAE)
469 μg (52% DV)
Vitamin C
28 mg (31% DV)
Vitamin K
483 μg (400% DV)
Folate
194 μg (49% DV)
Iron
2.7 mg (15% DV)
Calcium
99 mg (10% DV)
Magnesium
79 mg (19% DV)
Potassium
558 mg (16% DV)
Water content
~91%
How to read %DV:
%DV Range
Meaning
5% DV or less
Low source
6% – 19% DV
Moderate source
20% DV or more
High or excellent source
Vitamins
This vegetable is loaded with vitamin K for blood and bone healthplus vitamins A and C for immune support. It’s also a great source of folateimportant for red blood cell formation and energy metabolism.
Minerals
The leafy green contributes valuable minerals including ironcalciummagnesiumand potassium. Pairing it with vitamin C–rich foods like oranges or peppers enhances iron absorption.
Dietary Fiber
Each 100 g serving provides about 2.2 g of fiberhelping regulate digestion and promote fullness. Along with other vegetables and whole grainsit supports the daily fiber goal of 25–30 g.
Antioxidants Phytochemicals
Rich in luteinzeaxanthinchlorophylland flavonoids like quercetinthis green acts as a strong antioxidant ally for eye and heart health.
Fresh vs. Frozen vs. Cooked
Fresh Spinach: Ideal for saladsbest vitamin C content.
Cooked Spinach: More concentrated minerals and carotenoids.
Frozen Spinach: Convenient and nutritious; retains fiber and minerals.
Top Health Benefits of Eating Spinach
Studies consistently link leafy greens—especially Spinach—to improved heartboneand metabolic health. Below are the most recognized science-backed benefits.
Bone Blood Health
The vitamin K in this green supports calcium regulation and bone formation while assisting blood clotting. Calcium and magnesium further strengthen bone tissue.
Eye Protection
Lutein and zeaxanthin help protect retinal cells and may reduce age-related macular degeneration risk. Regular intake supports visual performance.
Heart Vascular Support
Potassium and magnesium promote healthy blood pressurewhile polyphenols enhance blood vessel function—key contributors to heart health.
Blood Sugar Balance
Low in net carbsthis vegetable slows glucose absorption and supports stable energy levels. Including it in balanced meals aids overall metabolic function.
Anti-Inflammatory Power
The carotenoids and flavonoids found in Spinach help counter chronic inflammation and oxidative stress—important for long-term wellness.
Types of Spinach (Categories Uses)
SavoySemi-Savoyand Smooth-Leaf
Savoy varieties have curly leaves and firm texture for sautés; semi-savoy types are easier to clean; smooth-leaf Spinach lies flat—great for wraps and sandwiches.
Baby vs. Mature Leaves
Baby Spinach is tender and mildbest eaten rawwhile mature leaves are heartier and stand up well to cooking.
FreshFrozenand Canned
Fresh Spinach offers the best flavor; frozen versions are perfect for soups and smoothies; canned options work well for high-volumebudget-friendly recipes.
Spinach in Popular Diets
Because of its low calorie count and high nutrient densitySpinach fits seamlessly into nearly all healthy eating patterns.
Mediterranean Diet
A classic in Mediterranean cuisinefeatured in dishes like spanakopita or salads with olive oil and garlic.
Plant-Based Vegan
Provides essential nutrients for vegans—ironfolatemagnesiumand potassium. Combine with vitamin C foods for better iron uptake.
Low-Carb Keto
Adds volume and micronutrients to omeletscasserolesand soups without raising carbohydrate intake.
Paleo Whole-Food Approaches
As an unprocessed plant foodthis leafy green fits perfectly in Paleo and clean-eating diets.
For Active Lifes
Athletes benefit from nitrate precursorsmagnesiumand iron that support muscle performance and recovery.
How Many Servings per Day?
USDA guidelines suggest at least 2–3 cups of vegetables daily. Including Spinach helps meet this target efficiently.
1 cup raw Spinach ≈ 30 g = 1 vegetable serving
½ cup cooked ≈ 90 g (denser nutrients)
Aim for 1–2 cups raw or ½–1 cup cooked per day
Mixing raw and cooked forms across the week maximizes nutrient diversity.
Potential Risks Considerations
Oxalates Kidney Stones
This green is high in oxalateswhich may contribute to calcium-oxalate stones in sensitive individuals. Pair with calcium-rich foods to reduce risk.
Mineral Absorption
Oxalates can hinder calcium and iron absorption. Consuming with vitamin C improves bioavailability.
Vitamin K Blood Thinners
Very high in vitamin K—people on anticoagulants should keep intake consistent.
Pesticide Residues Food Safety
Wash thoroughly or choose organic to minimize pesticide exposure and microbial risk.
Digestive Sensitivity
Some may experience gas or bloating from raw Spinach. Light cooking or smaller servings can help.
FAQs
Is Spinach good for anemia?
It contains non-heme iron; combining with vitamin C–rich foods boosts absorptionbut this vegetable alone won’t correct anemia.
Raw vs. cooked: which is better?
Both forms offer benefits—raw preserves vitamin C and folate; cooked enhances carotenoid absorption.
Can I eat it every day?
Yesmost healthy adults can include Spinach daily in moderation.
Is frozen Spinach nutritious?
Yesfreezing retains minerals and fibermaking it a practicalaffordable option.
Does it fit low-carb diets?
Definitely—it’s low in carbohydrates and rich in micronutrients.
Conclusion
Spinach is one of the simplestmost powerful foods to support wellness. It delivers vitaminsmineralsfiberand antioxidants while staying low in calories.
Enjoy it both raw and cookedcombine with vitamin C for better iron absorptionand include Spinach regularly in saladsomeletsor smoothies. With balanced intakethis leafy green can anchor a nutrient-rich diet year-round.
Disclaimer: This content is for informational and educational purposes only and is not intended to replace professional medical advicediagnosisor treatment. Always seek the guidance of your healthcare provider regarding any medical condition or treatment decisions.
