Know what’s on your plate
Spinach
Calories & nutrition facts
boiled, drained
Nutrition facts
Per 100 g% DV- Calories 23 kcal —
- Protein 3 g 6%
- Carbohydrate 1.4 g 0%
- Fat 0.3 g 0%
- Saturated fat 0 g 0%
- Fibre 2.4 g 9%
- Sugars 0.4 g —
- Sodium 70 mg 3%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 524 µg 58%
- Vitamin C 9.8 mg 11%
- Vitamin D 0 µg 0%
- Vitamin E 2.1 mg 14%
- Vitamin K 494 µg 411%
- Thiamin (B1) 0.1 mg 8%
- Riboflavin (B2) 0.24 mg 18%
- Niacin (B3) 0.49 mg 3%
- Pantothenic acid (B5) 0.15 mg 3%
- Vitamin B6 0.24 mg 14%
- Folate (B9) 146 µg 37%
- Vitamin B12 0 µg 0%
- Choline 19.7 mg 4%
Minerals
- Calcium 136 mg 10%
- Iron 3.6 mg 20%
- Magnesium 87 mg 21%
- Phosphorus 56 mg 4%
- Potassium 466 mg 10%
- Zinc 0.76 mg 7%
- Copper 0.17 mg 19%
- Manganese 0.94 mg 41%
- Selenium 1.5 µg 3%
Similar foods
- Canned spinachregular pack, drained solids23 kcal / 100 g
- Dried spinach211 kcal / 100 g
- Malabar spinachcooked23 kcal / 100 g
- English spinachboiled, drained, no salt added19 kcal / 100 g
- Frozen spinachboiled, drained34 kcal / 100 g
- Asparaguscooked, boiled, drained22 kcal / 100 g
- Eggplantcooked, boiled, drained, with salt33 kcal / 100 g
- Water convolvuluscooked, boiled, drained, without salt20 kcal / 100 g
- Broccoliboiled, drained35 kcal / 100 g
- Carrotboiled, drained35 kcal / 100 g
Questions about Spinach
How do you stop spinach going soggy when you cook it?
Wash it, but dry it well; water clinging to the leaves makes it steam. Cook in a hot pan in small batches for 1–2 minutes, tossing until just wilted, then season.
Can you eat spinach raw?
Yes. Tender leaves work well in salads and sandwiches; rinse them thoroughly under running water and dry them before serving. Older, larger leaves are usually better cooked, as their texture can be tougher.
How long does fresh spinach keep in the fridge?
Keep it unwashed in a loosely closed bag or container, with a dry paper towel to absorb moisture, in the fridge. Use it within a few days; wash just before cooking or eating.
Can you freeze fresh spinach?
Blanch the leaves in boiling water for about 2 minutes, transfer them straight to iced water, then drain and squeeze out as much water as possible. Freeze in small portions; add them straight to soups, sauces or stews.
What can you make with spinach besides salad?
Stir it into dhal, pasta or soup at the end of cooking, giving it a minute or two to wilt. It is also used in spanakopita, saag paneer and spinach-and-ricotta pasta fillings.
What goes well with spinach?
Garlic, lemon, black pepper and nutmeg bring out its savoury flavour; feta, eggs and chickpeas make useful pairings in salads, pies and warm dishes. Add a squeeze of lemon after cooking for a fresh finish.
Is frozen spinach as nutritious as fresh spinach?
They are broadly similar, though the figures differ: frozen spinach has 34 kcal and 4.01 g protein per 100 g, while spinach has 23 kcal and 3 g protein. Frozen spinach is handy for cooked dishes, but squeeze out excess water after thawing.
Is spinach a good source of iron?
Spinach is a source of iron, with 3.6 mg per 100 g. Its iron is from a plant source; eating spinach with vitamin C-rich food such as tomatoes or peppers helps your body absorb more of it.
Source: Canadian Nutrient File 2214 · per 100 g · carbohydrate per EU label, fibre excluded
