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Low-oil spinach Calories
Low-calorie, rich in vitamin K and folate
CALORIES
GI
POTASSIUM
FIBER
Low-oil spinach Nutrition Facts
Selected: 100 g
43
KCAL / 100G
Carbs
4.4g
· 34%
Protein
3g
· 23%
Fat
2.4g
· 43%
Fiber
2.5g
Low-oil spinach Vitamins & Minerals
Vitamins
Vitamin K
494µg · 412% DV
Vitamin A
524µg · 58% 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
Low-oil spinach Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Low-oil spinach 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 Low-oil spinach Contain Allergens?
No known major allergens
Which Diets Is Low-oil spinach 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
Low-oil spinach Fat Profile
SATURATED
0.35g
MONOUNSATURATED
1.55g
POLYUNSATURATED
0.32g
Omega 6:3 ratio 1.7:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Low-oil spinach
Low-oil spinach — Frequently Asked Questions
Can low-oil spinach fix iron deficiency on its own?
Spinach contains iron, but the type of iron in plants is not absorbed as efficiently as iron from animal foods. Pairing it with vitamin C-rich foods like lemon, peppers, or tomatoes can help improve absorption.
Does cooking low-oil spinach destroy its nutrients?
Light cooking does not ruin spinach, but prolonged high heat can reduce some heat-sensitive vitamins. Cooking it briefly with little water helps preserve more of its nutritional value.
Why can low-oil spinach leave a slightly bitter or metallic taste?
Spinach naturally contains compounds that can create a slightly bitter, earthy, or metallic sensation for some people. Shorter cooking and adding acidic ingredients like lemon can make the flavor milder.
Is it okay to eat low-oil spinach with yogurt, or does that reduce its benefits?
Eating spinach with yogurt is a common and perfectly acceptable combination. If your goal is to maximize iron absorption, adding a vitamin C source may be more helpful than focusing on avoiding yogurt.
Is low-oil spinach better before or after a workout?
Because it contains fiber, a large serving right before exercise may feel heavy for some people. It often works better after training as part of a meal with a protein source and some carbohydrates.
How long does cooked low-oil spinach keep in the fridge?
Cooked spinach is best stored in a sealed container and eaten within 1 to 2 days. Leaving it at room temperature for long periods is not recommended.
Can low-oil spinach be frozen?
Yes, cooked spinach freezes well in an airtight container. After thawing, the texture becomes softer, so it is best used in soups, egg dishes, or mixed meals.
Should people with kidney stone risk be careful with low-oil spinach?
Yes, spinach is relatively high in oxalates, which may be a concern for people prone to certain kidney stones. Those with a history of calcium oxalate stones should discuss portion size and frequency with a healthcare professional.
Is low-oil spinach suitable for children and older adults?
Generally yes, especially when cooked until soft so it is easier to chew and digest than raw spinach. Serving it with other food groups can make the meal more balanced and practical.
What foods pair best with low-oil spinach?
It pairs well with eggs, yogurt, legumes, chicken, or meat for a more satisfying meal. Adding whole grains and a vitamin C-rich side can improve both balance and iron absorption.
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Nutrition data compiled from USDA FoodData Central and scientific sources.