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Spinach (cooked) Calories
Rich in iron and folate, low-calorie, high-fiber vegetable
CALORIES
GI
POTASSIUM
FIBER
Spinach (cooked) Nutrition Facts
Selected: 100 g
23
KCAL / 100G
Carbs
3.8g
· 50%
Protein
2.9g
· 38%
Fat
0.4g
· 12%
Fiber
2.4g
Spinach (cooked) Vitamins & Minerals
Vitamins
Vitamin K
493µg · 411% DV
Vitamin A
469µg · 52% DV
Folate
146µg · 37% DV
B2
0.19mg · 15% DV
Minerals
Manganese
1mg · 43% DV
Iron
4mg · 22% DV
Magnesium
87mg · 21% DV
Calcium
136mg · 14% DV
Spinach (cooked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Spinach (cooked) 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 Spinach (cooked) Contain Allergens?
No known major allergens
Which Diets Is Spinach (cooked) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Spinach (cooked) Fat Profile
SATURATED
0.07g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.17g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Spinach (cooked)
Spinach (cooked) — Frequently Asked Questions
Why does cooked spinach shrink so much compared with raw spinach?
Spinach leaves contain a lot of water, so they wilt quickly when heated and lose volume fast. That is why a small cooked portion can come from a large amount of raw spinach.
Is it safe to reheat cooked spinach?
Yes, if it was cooled promptly and stored in the fridge, it can be reheated safely. If it sat at room temperature for too long, it is better to discard it.
How long does cooked spinach keep in the fridge?
It usually keeps for about 3–4 days in a sealed container. Discard it if it develops an off smell, excess liquid, or a slimy texture.
Can cooked spinach be frozen?
Yes, cooked spinach freezes well in portions. After thawing it will be softer, so it works best in soups, omelets, fillings, and sauces.
What foods pair well with cooked spinach?
It goes well with olive oil, yogurt, eggs, legumes, and cheese. These pairings can make the meal more satisfying and balance the flavor.
Does cooking spinach destroy all of its nutrients?
No, cooking does not remove everything. Long cooking in a lot of water can reduce some heat-sensitive vitamins, so gentler cooking is usually a better choice.
Why can cooked spinach taste bitter or metallic sometimes?
Overcooking and holding it too long can dull the flavor and create an unpleasant taste. Using fresh spinach, cooking it briefly, and draining excess liquid can help.
Is cooked spinach a good food to eat at night?
Yes, it can fit well into an evening meal. Pairing it with yogurt, eggs, or a grain can make it a more balanced and filling dinner.
Who should be careful with cooked spinach?
People with a history of kidney stones or those advised to limit oxalates may need to watch portion size and ask a clinician for guidance. People taking blood thinners should also keep their intake of leafy greens consistent.
Can cooked spinach help with constipation?
Its fiber and water can support normal bowel habits. Still, it works best as part of an overall diet with enough total fluids and fiber.
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Nutrition data compiled from USDA FoodData Central and scientific sources.