Calories in Spinach
Spinach is a leafy green vegetable packed with vitamins, minerals, and antioxidants. It's known for its high iron and vitamin K content, making it a nutrient-dense addition to any diet and supporting overall health.
Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 23 | 2.9g | 3.6g | 0.4g |
| 1 oz (28g) | 1 oz (28g) | 7 | 0.8g | 1g | 0.1g |
| 1 leaf (10g) | 1 leaf (10g) | 2 | 0.3g | 0.4g | 0g |
Health Benefits
Rich in iron, supporting healthy blood and preventing anemia.
High in Vitamin K, essential for blood clotting and bone health.
Contains powerful antioxidants that help protect cells from damage and reduce inflammation.
Nutrition Tips
- Add raw spinach to smoothies for an undetectable nutrient boost without altering the taste significantly.
- Sauté spinach with garlic and a touch of olive oil for a quick, flavorful, and healthy side dish.
- Incorporate spinach into eggs, omelets, or frittatas to easily increase your vegetable intake at breakfast.
- Use spinach as a vibrant base for salads, combining it with other greens, colorful vegetables, and a light dressing.
- Mix chopped spinach into pasta sauces, soups, or stews during the last few minutes of cooking to wilt it down.
GAYA Tracking Tip
For accurate tracking of spinach in cooked dishes like curries or stews, try to estimate the volume of raw spinach used before cooking, as it significantly reduces in size. If photo logging, ensure the spinach is clearly visible and not fully submerged.
Frequently Asked Questions
Is spinach really high in iron?+
Yes, spinach is a good source of non-heme iron, which is important for energy and blood health. To enhance its absorption, pair it with foods rich in Vitamin C, like citrus fruits or bell peppers.
Does cooking spinach affect its nutritional value?+
Cooking spinach can slightly reduce some heat-sensitive vitamins like Vitamin C, but it can also make other nutrients, like iron and calcium, more bioavailable by breaking down oxalic acid. Steaming or quick sautéing helps retain most nutrients.
Can I eat too much spinach?+
While spinach is very healthy, consuming extremely large amounts daily might be a concern for individuals prone to kidney stones due to its high oxalate content. For most people, moderate consumption is perfectly safe and beneficial.
Related Foods
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