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Boiled spinach stems Calories
Low-calorie boiled vegetable with fiber, potassium, and folate
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Boiled spinach stems (90 g) has 17 calories. That works out to 19 calories per 100 g. It contains 3.1 g of carbs, 1.8 g of protein, 0.2 g of fat and 1.9 g of fiber. Its 261 µg of Vitamin K covers 217% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Boiled spinach stems Nutrition Facts
Selected: 1 cup (chopped) · 90 g
17
KCAL / 90G
Carbs
3.1g
· 1% DV
Protein
1.8g
· 4% DV
Fat
0.2g
· 0% DV
Fiber
1.9g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 58% · Protein 34% · Fat 8%
Boiled spinach stems nutrition facts table · 1 cup (chopped) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 17 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 61 mg | 3% |
| Total carbohydrate | 3.1 g | 1% |
| Fiber | 1.9 g | 7% |
| Protein | 1.8 g | 4% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Chopped Boiled spinach stems?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 90 g | 17 kcal |
| 1 tablespoon (chopped) | 12 g | 2 kcal |
| 1 piece (small) | 35 g | 7 kcal |
| 1 piece (medium) | 60 g | 11 kcal |
| 1 serving (small) | 75 g | 14 kcal |
| 100 g | 100 g | 19 kcal |
| 1 serving (medium) | 120 g | 23 kcal |
| 1 serving (large) | 180 g | 34 kcal |
Calculated from 19 calories per 100 g.
Frequently Asked Questions About Boiled spinach stems
Can you eat boiled spinach stems?
Yes, boiled spinach stems are edible and can be eaten along with the leaves. They are often firmer and more fibrous, so cut them into small pieces and cook them until tender for a softer texture.
Why do boiled spinach stems taste bitter?
Boiled spinach stems can taste slightly bitter because spinach naturally contains bitter-tasting compounds, and older, thicker stems may have a stronger flavor. Pairing the stems with lemon, garlic, yogurt, or a mild sauce can balance it.
How should you prepare boiled spinach stems for soup?
For soup, drain the boiled spinach stems, chop them finely, and stir them in near the end of cooking. They add texture and work well in vegetable or lentil soups; adding them late helps keep them from turning mushy.
Can boiled spinach stems be frozen?
Yes, boiled spinach stems can be frozen, though they may be softer after thawing. Drain them thoroughly, divide them into meal-sized portions, and freeze in airtight containers; use thawed stems in soups, sauces, or savory fillings.
How long do boiled spinach stems last in the fridge?
Boiled spinach stems keep for about three days in a covered container in the refrigerator. Cool and refrigerate them promptly after cooking, and discard them if they develop an off smell, a slimy surface, or mold.
Should you remove spinach stems before boiling the leaves?
You do not have to remove spinach stems before boiling, but separating them can help both parts cook evenly. Add thicker stems first and the leaves later, or cook them together and remove the leaves as soon as they wilt.
Do boiled spinach stems need to be washed?
Yes, wash spinach stems thoroughly before boiling because soil can collect around the stem joints and leaf bases. Rinse under running water and rub away visible grit; boiling does not reliably remove dirt stuck to the surface.
Can you use the water from boiling spinach stems?
Yes, you can use the cooking water in soup or a sauce if the spinach was clean and the water tastes pleasant. Some water-soluble compounds, including oxalate, move into it, so discard it if you have been advised to limit oxalate.
Are boiled spinach stems nutritious, or should you discard them?
Boiled spinach stems are nutritious enough to keep: they provide fiber and useful micronutrients, much like the leaves. Their firmer texture is the main reason some cooks remove them, not a need to throw them away.
Can people with kidney stones eat boiled spinach stems?
Spinach contains oxalate, and boiling can move some of it into the cooking water, but the suitable amount depends on your stone type and diet. If you have kidney stones, ask your doctor or dietitian what portion is appropriate for you.
Boiled spinach stems Vitamins & Minerals
Vitamins
Vitamin K
261µg · 217% DV
Vitamin A
211.5µg · 24% DV
Folate
85.5µg · 21% DV
Vitamin C
6.75mg · 8% DV
Minerals
Manganese
0.38mg · 17% DV
Iron
1.89mg · 11% DV
Magnesium
43mg · 10% DV
Potassium ⭐
279mg · 8% DV
Sodium
61mg · 3% DV
Boiled spinach stems Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boiled spinach stems
To burn the 17 calories in 1 cup (chopped) (90 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Boiled spinach stems?
Boiled spinach stems are the firmer stalks separated from spinach leaves and cooked until tender. Their flavour is mild and green, while the texture can retain a little bite compared with the leaves. In home cooking, they are a useful way to make use of the whole bunch rather than discarding the stems.
Serve them warm or chilled with olive oil and lemon, fold them into soup, or add them to a simple vegetable side. They are low in calories and provide fibre; a 100 g portion has 19 calories. Pair them with beans or eggs for a more filling meal, or keep the dressing light if you want a particularly simple side.
How Nutritious Is Boiled spinach stems?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Boiled spinach stems Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Boiled spinach stems Contain Allergens?
No known major allergens
Which Diets Is Boiled spinach stems Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Boiled spinach stems Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 0.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.