Know what’s on your plate
Spinach
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 23 kcal —
- Protein 2.9 g 6%
- Carbohydrate 1.4 g 1%
- Fat 0.4 g 1%
- Saturated fat 0.1 g 0%
- Fibre 2.2 g 8%
- Sugars 0.4 g —
- Sodium 79 mg 3%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 469 µg 52%
- Vitamin C 28.1 mg 31%
- Vitamin D 0 µg 0%
- Vitamin E 2 mg 14%
- Vitamin K 483 µg 402%
- Thiamin (B1) 0.08 mg 7%
- Riboflavin (B2) 0.19 mg 15%
- Niacin (B3) 0.72 mg 5%
- Pantothenic acid (B5) 0.07 mg 1%
- Vitamin B6 0.2 mg 11%
- Biotin (B7) 1.6 µg 5%
- Folate (B9) 194 µg 49%
- Vitamin B12 0 µg 0%
- Choline 19.3 mg 4%
Minerals
- Calcium 99 mg 8%
- Iron 2.7 mg 15%
- Magnesium 79 mg 19%
- Phosphorus 49 mg 4%
- Potassium 558 mg 12%
- Zinc 0.53 mg 5%
- Copper 0.13 mg 14%
- Manganese 0.9 mg 39%
- Selenium 1 µg 2%
- Iodine 3.7 µg 2%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 23 | 2.9 g | 1.4 g | 0.4 g |
| 1 × cup | 30 g | 7 | 0.9 g | 0.4 g | 0.1 g |
| 1 × bunch | 340 g | 78 | 9.7 g | 4.9 g | 1.3 g |
| 1 × leaf | 10 g | 2 | 0.3 g | 0.1 g | 0 g |
| 1 × package (10 oz) | 284 g | 65 | 8.1 g | 4.1 g | 1.1 g |
| 2 × cup | 60 g | 14 | 1.7 g | 0.9 g | 0.2 g |
| ½ × cup | 15 g | 3 | 0.4 g | 0.2 g | 0.1 g |
| 3 × cup | 90 g | 21 | 2.6 g | 1.3 g | 0.4 g |
| 4 × cup | 120 g | 28 | 3.4 g | 1.7 g | 0.5 g |
Similar foods
- Baby spinachfresh, raw16 kcal / 100 g
- Spinach waterraw26 kcal / 100 g
- Dried spinach211 kcal / 100 g
- Spinach leavesfrozen15 kcal / 100 g
- Malabar spinachcooked23 kcal / 100 g
- Water convolvulusraw19 kcal / 100 g
- Vinespinachbasella, raw19 kcal / 100 g
- Radishraw16 kcal / 100 g
- Asparagusraw20 kcal / 100 g
- Radishesraw16 kcal / 100 g
Questions about Spinach
How do you stop spinach going soggy when you cook it?
Wash it and dry it well, then cook it in a wide, hot pan in batches so the leaves wilt rather than steam. Tender leaves take about 1–2 minutes; drain off any liquid before seasoning.
Can you eat spinach raw?
Yes. Use the young leaves in salads or sandwiches; rinse them under running water and dry them thoroughly. Older, larger leaves are usually more pleasant cooked, as their texture can be tougher.
How long does fresh spinach keep in the fridge?
Keep it unwashed in a breathable bag or container, with a dry paper towel to absorb moisture, in the fridge. Use it within a few days, and remove any slimy or yellow leaves.
Can you freeze spinach, and how do you use it afterwards?
Blanch washed leaves in boiling water for about 2 minutes, cool them quickly in cold water, then squeeze out excess water and freeze in small portions. Add the frozen portions straight to soups, sauces or curries.
What goes well with spinach?
Spinach pairs especially well with garlic, lemon, nutmeg, eggs, feta and chickpeas. Use it in spanakopita, saag paneer, spinach and ricotta pasta, or fold a handful into a hot curry just before serving.
Can you use spinach instead of kale?
Yes, but spinach wilts much faster and has a softer texture. In soups and stews, add it near the end; for a recipe that relies on kale holding its shape, spinach is not a close texture match.
Is baby spinach more nutritious than ordinary spinach?
They are similar leafy vegetables, and the numbers can differ with growing conditions and preparation. Baby spinach is especially tender and suits salads; mature spinach has sturdier leaves for cooking.
Source: USDA FoodData Central 168462 · per 100 g · carbohydrate per EU label, fibre excluded
