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Spinach (leaf) Calories
Rich in iron, folate, and vitamin C; low-calorie, fiber-rich leafy green.
CALORIES
GI
POTASSIUM
FIBER
Spinach (leaf) Nutrition Facts
Selected: 100 g
23
KCAL / 100G
Carbs
3.6g
· 49%
Protein
2.9g
· 39%
Fat
0.4g
· 12%
Fiber
2.2g
Spinach (leaf) 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
Spinach (leaf) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Spinach (leaf) 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 Spinach (leaf) Contain Allergens?
No known major allergens
Which Diets Is Spinach (leaf) 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
Spinach (leaf) Fat Profile
SATURATED
0.07g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Spinach (leaf)
Spinach (leaf) — Frequently Asked Questions
Is spinach better raw or cooked?
Both can fit a healthy diet. Raw spinach keeps a fresh texture, while light cooking can make some compounds easier to use and also reduces the bulky volume.
Why does spinach shrink so much when cooked?
Spinach leaves contain a lot of water, so they collapse quickly with heat. A large raw bowl can turn into a surprisingly small cooked portion.
How can I stop spinach from tasting bitter or metallic?
Cook it briefly rather than for a long time, and pair it with lemon, yogurt, garlic, or olive oil. These can soften harsher notes and improve balance.
Does spinach go well with dairy like yogurt or cheese?
Yes, it is a common pairing in many cuisines. Dairy adds creaminess and can make spinach dishes more filling and easier to serve as a meal component.
Is spinach enough on its own if I’m worried about iron?
No, it should not be treated as a complete fix by itself. The iron in plant foods is less readily absorbed, so eating spinach with vitamin C-rich foods may help.
Can I eat spinach every day?
For most people, yes, as part of a varied diet. It is still smart to rotate greens instead of relying on one vegetable all the time.
Who should be careful with spinach?
People with a history of certain kidney stones may need to watch high-oxalate foods like spinach. Anyone taking blood thinners should also keep vitamin K intake consistent and ask their clinician for guidance.
What is the best way to store fresh spinach?
Keep it cold and as dry as possible in the refrigerator. Washing right before use is often best, because excess moisture can make the leaves spoil faster.
Can spinach be frozen?
Yes. Blanching it briefly before freezing usually preserves color and texture better than freezing raw leaves.
Is spinach a good choice before or after a workout?
It can work at either time, depending on the rest of the meal. Before training, a very large high-fiber serving may feel heavy for some people, so a lighter portion is often more comfortable.
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Nutrition data compiled from USDA FoodData Central and scientific sources.