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Fresh spinach leaves Calories
Rich in iron, folate, vitamins A and K, low calorie, high fiber
CALORIES
GI
POTASSIUM
FIBER
Fresh spinach leaves Nutrition Facts
Selected: 100 g
23
KCAL / 100G
Carbs
3.6g
· 49%
Protein
2.9g
· 39%
Fat
0.4g
· 12%
Fiber
2.2g
Fresh spinach leaves Vitamins & Minerals
Vitamins
Vitamin K
483µg · 403% DV
Vitamin A
469µg · 52% DV
Folate
194µg · 49% DV
Vitamin C
28.1mg · 31% DV
Minerals
Manganese
1mg · 43% DV
Magnesium
79mg · 19% DV
Iron
3mg · 17% DV
Potassium ⭐
558mg · 16% DV
Fresh spinach leaves Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Fresh spinach leaves Processed?
NOVA 1
Unprocessed
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 Fresh spinach leaves Contain Allergens?
No known major allergens
Which Diets Is Fresh spinach leaves 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
Fresh spinach leaves Fat Profile
SATURATED
0.06g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Fresh spinach leaves
Fresh spinach leaves — Frequently Asked Questions
Is fresh spinach better raw or cooked?
Both can be useful in different ways. Raw spinach stays crisp and fresh, while light cooking reduces volume and can make some nutrients easier to use.
How can I make fresh spinach taste less bitter?
Wash it well, remove tough stems, and cook it briefly rather than for a long time. Lemon juice, yogurt, garlic, or olive oil can also soften the stronger taste.
How long does fresh spinach keep in the fridge?
It usually stays fresh for a few days in the refrigerator and is best eaten sooner rather than later. Store it unwashed, dry, and with some airflow to help prevent slimy leaves.
Can fresh spinach be frozen?
Yes. For the best texture and color, blanch it briefly, cool it, squeeze out excess water, and freeze it in portions.
What foods pair well with spinach for a more balanced meal?
Spinach works well with protein sources such as eggs, yogurt, cheese, beans, fish, or chicken. Adding a fat source like olive oil, avocado, or nuts may also help with absorption of fat-soluble vitamins.
Is spinach enough on its own if I am trying to improve iron intake?
No, it should not be treated as a complete fix by itself. Spinach contains iron, but pairing it with vitamin C-rich foods like lemon, peppers, or citrus can help support absorption.
Should people with a history of kidney stones be careful with spinach?
Yes, some people should be cautious because spinach is widely known as a high-oxalate vegetable. If you have had calcium oxalate stones, it is sensible to discuss portion size and frequency with a health professional.
Why does spinach shrink so much when cooked?
Its leaves contain a lot of water, so they collapse quickly with heat. A large raw bowl can cook down to a much smaller portion.
Is spinach a good choice for smoothies?
Yes, because its flavor is usually easy to blend with fruit, yogurt, or protein-rich ingredients. It is still a good idea to rotate greens instead of relying on very large amounts every day.
Is reheating cooked spinach harmful?
Reheating is generally fine if the spinach was stored safely after cooking. The key point is not to leave it at room temperature for too long and to refrigerate leftovers promptly.
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Nutrition data compiled from USDA FoodData Central and scientific sources.