Know what’s on your plate
Baby spinach
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 14 kcal —
- Protein 2.5 g 5%
- Carbohydrate 0.1 g 0%
- Fat 0 g 0%
- Saturated fat 0 g 0%
- Fibre 1.7 g 6%
- Sugars 0 g —
- Sodium 31.3 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 506 µg 56%
- Vitamin C 5.3 mg 6%
- Vitamin D 0 µg 0%
- Vitamin E 1.8 mg 12%
- Vitamin K 92.5 µg 77%
- Thiamin (B1) 0.05 mg 5%
- Riboflavin (B2) 0.17 mg 13%
- Niacin (B3) 0.31 mg 2%
- Pantothenic acid (B5) 0.15 mg 3%
- Vitamin B6 0.15 mg 9%
- Biotin (B7) 1.9 µg 6%
- Folate (B9) 107 µg 27%
- Vitamin B12 0 µg 0%
- Choline 19.3 mg 4%
Minerals
- Calcium 70.1 mg 5%
- Iron 1.5 mg 8%
- Magnesium 72.1 mg 17%
- Phosphorus 37.3 mg 3%
- Potassium 705 mg 15%
- Zinc 0.5 mg 5%
- Copper 0.21 mg 24%
- Manganese 0.55 mg 24%
- Selenium 0.1 µg 0%
- Iodine 3.4 µg 2%
Similar foods
- Baby leaf spinach37 kcal / 100 g
- Spinach leafraw23 kcal / 100 g
- English spinachraw18 kcal / 100 g
- Spinachfresh, raw35 kcal / 100 g
- Mature spinachmature, raw25 kcal / 100 g
- Salad spinach leavesyoung leaves for salad, raw17 kcal / 100 g
- Vine spinachraw19 kcal / 100 g
- Baby leaf kaleraw, fresh19 kcal / 100 g
- Frozen spinachfrozen, raw28 kcal / 100 g
- Chinese spinachraw20 kcal / 100 g
Questions about Baby spinach
Do you need to wash baby spinach before eating it?
If the bag does not say it is ready to eat, rinse the leaves under cold running water and dry them well in a salad spinner or with a clean tea towel. Ready-to-eat leaves can go straight into the bowl.
How do you stop baby spinach going soggy in a salad?
Dry it thoroughly after washing, then add the dressing just before serving. A sharp lemon or vinegar dressing and crisp ingredients such as cucumber or toasted seeds work particularly well.
How long should you cook baby spinach?
For a quick side, put the leaves in a hot pan with a little oil and stir for 1–2 minutes, just until wilted. For pasta or soup, stir them in right at the end; the residual heat is usually enough.
Can you use baby spinach in a smoothie?
Yes. Blend a handful with banana, yoghurt or milk and fruit such as berries; its mild flavour is easily masked. Add the leaves first with the liquid so they blend smoothly.
How should you store baby spinach?
Keep it refrigerated in its bag or a covered container, with a dry piece of kitchen paper to absorb excess moisture. Remove slimy leaves and use the rest promptly; washed leaves keep best when completely dry.
Can you freeze baby spinach?
Yes, though it will lose its crisp texture, so frozen leaves are best for soups, sauces and cooked dishes. Blanch for about 1 minute, cool quickly in iced water, squeeze out excess water and freeze in small portions.
Can baby spinach replace mature spinach in recipes?
Usually: use the same weight, but add baby spinach later because its smaller, tender leaves wilt faster. Mature spinach is sturdier and may need its thick stems removed.
Is baby spinach more nutritious than mature spinach?
Neither is automatically better: their nutrients differ, and cooking and growing conditions matter. Mature spinach has 394 µg of vitamin K per 100 g, compared with 92.5 µg in baby spinach.
Can you eat baby spinach raw?
Yes, it is commonly eaten raw in salads and sandwiches, as well as cooked. Rinse leaves that are not sold ready to eat, and discard any that are slimy or spoiled.
Source: Frida (Denmark) 1741 · per 100 g · carbohydrate per EU label, fibre excluded
