Know what’s on your plate
Spinach
Calories & nutrition facts
cooked
Nutrition facts
Per 100 g% DV- Calories 20 kcal —
- Protein 3.2 g 6%
- Carbohydrate 0.3 g 0%
- Fat 0.1 g 0%
- Saturated fat 0.1 g 0%
- Fibre 2.7 g 10%
- Sodium 27.6 mg 1%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 134 µg 15%
- Vitamin C 2.1 mg 2%
- Vitamin D 0 µg 0%
- Vitamin E 2.4 mg 16%
- Vitamin K 494 µg 412%
- Riboflavin (B2) 0.1 mg 8%
- Niacin (B3) 0.24 mg 2%
- Vitamin B6 0.06 mg 4%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 140 mg 11%
- Iron 2.1 mg 12%
- Magnesium 54.4 mg 13%
- Phosphorus 40 mg 3%
- Potassium 396 mg 8%
- Zinc 0.65 mg 6%
- Copper 0.1 mg 11%
- Manganese 0.43 mg 19%
Similar foods
- Canned spinachregular pack, drained solids23 kcal / 100 g
- Dried spinach211 kcal / 100 g
- Spinach leavesfrozen15 kcal / 100 g
- Malabar spinachcooked23 kcal / 100 g
- English spinachboiled, drained, no salt added19 kcal / 100 g
- Eggplantcooked27 kcal / 100 g
- Onioncooked35 kcal / 100 g
- Vegetablecooked, average29 kcal / 100 g
- Beetrootcooked42 kcal / 100 g
- Swiss chardleaf and stalk, boiled/cooked in water16 kcal / 100 g
Questions about Spinach
Do you need to wash spinach before eating it?
Yes. Rinse the leaves well in a bowl of cold water, swish them around and lift them out so grit stays at the bottom; repeat if the water is still gritty. Dry them in a salad spinner or with a clean tea towel, especially if you’re using them raw.
How do you cook spinach without making it watery?
Put washed leaves in a wide pan while they’re still damp, cover and cook over a medium heat for 2–3 minutes, turning once, until wilted. Take off the lid and cook briefly to let excess water evaporate; squeeze it out if you’re adding the spinach to a filling.
How should you store fresh spinach?
Keep it unwashed in the fridge in a loosely closed bag or container, with a piece of kitchen paper to absorb moisture. Wash it just before use and remove any slimy leaves, which can make the rest spoil faster.
Can you use frozen spinach instead of fresh spinach?
Yes, especially in soups, curries, pasta sauces and fillings. Thaw it and squeeze out the water before using it in a drier dish; frozen spinach has 28 kcal and 3.32 g protein per 100 g, compared with 20 kcal and 3.2 g protein in fresh spinach.
What dishes can you make with spinach?
Spinach works in saag paneer, spanakopita, frittatas, creamy pasta sauces and soups. Add it near the end of cooking in a curry or soup so the leaves wilt without losing their colour and turning mushy.
What can you use instead of spinach in a recipe?
Chard or kale can stand in for spinach in cooked dishes. Chop the stems and start cooking them first, as they take longer to soften than spinach leaves; add the leaves afterwards.
Can you eat spinach raw?
Yes. Use well-washed, dry leaves in salads, sandwiches or smoothies; smaller, tender leaves are particularly good raw. For a warm salad, briefly wilt the leaves in a pan and drain off any liquid before adding the dressing.
Source: ANSES–Ciqual (France) 20027 · per 100 g · carbohydrate per EU label, fibre excluded
