Food Groups
Ready & Packaged Foods12 ›Vegetables & Legumes12 ›Desserts & Confectionery8 ›Meat & Protein10 ›Grains & Bakery6 ›Beverages6 ›Milk & Dairy4 ›Natural & Other Foods14 ›Categories
Category
Canned & Jarred ProductsBrowse every food in this category.
Canned & Jarred ProductsSee all products →Category
Packaged Breakfast ProductsBrowse every food in this category.
Packaged Breakfast ProductsSee all products →Category
Other Packaged FoodsBrowse every food in this category.
Other Packaged FoodsSee all products →Category
Radishes & BrassicasBrowse every food in this category.
Radishes & BrassicasSee all products →Category
Ice Cream & Frozen DessertsBrowse every food in this category.
Ice Cream & Frozen DessertsSee all products →Category
Puddings & Cream DessertsBrowse every food in this category.
Puddings & Cream DessertsSee all products →Category
Plant Protein & TofuBrowse every food in this category.
Plant Protein & TofuSee all products →Category
Protein Products & PowdersBrowse every food in this category.
Protein Products & PowdersSee all products →Category
Other High-Protein FoodsBrowse every food in this category.
Other High-Protein FoodsSee all products →Category
Bread & Grain BakeryBrowse every food in this category.
Bread & Grain BakerySee all products →Category
Oats & Breakfast CerealsBrowse every food in this category.
Oats & Breakfast CerealsSee all products →Category
Wheat, Flour & BulgurBrowse every food in this category.
Wheat, Flour & BulgurSee all products →Category
Fruit & Vegetable JuicesBrowse every food in this category.
Fruit & Vegetable JuicesSee all products →Category
Water & Mineral WaterBrowse every food in this category.
Water & Mineral WaterSee all products →Category
Energy, Sports, Smoothie & OtherBrowse every food in this category.
Energy, Sports, Smoothie & OtherSee all products →Category
Yoghurt, Kefir & AyranBrowse every food in this category.
Yoghurt, Kefir & AyranSee all products →Category
Butter, Cream & OtherBrowse every food in this category.
Butter, Cream & OtherSee all products →Category
Other / Processed SeafoodBrowse every food in this category.
Other / Processed SeafoodSee all products →Category
Other / Dried FruitsBrowse every food in this category.
Other / Dried FruitsSee all products →Category
Herbs & Spice BlendsBrowse every food in this category.
Herbs & Spice BlendsSee all products →
🥬
Raw spinach Calories
Rich in iron, folate, and vitamin K, low calorie
CALORIES
GI
POTASSIUM
FIBER
Raw spinach Nutrition Facts
Selected: 100 g
23
KCAL / 100G
Carbs
3.6g
· 49%
Protein
2.9g
· 39%
Fat
0.4g
· 12%
Fiber
2.2g
Raw spinach 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
Raw spinach Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Raw spinach 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 Raw spinach Contain Allergens?
No known major allergens
Which Diets Is Raw 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
— Not suitable
Low FODMAP
— Not suitable
Raw spinach Fat Profile
SATURATED
0.06g
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 Raw spinach
Raw spinach — Frequently Asked Questions
How should raw spinach be stored after washing?
Dry it very well before refrigerating, because excess moisture makes it spoil faster. Keep it in a container or bag lined with paper towel to help absorb humidity.
Can raw spinach be frozen?
Yes, but the texture becomes soft after thawing. It is usually better for smoothies, soups, and cooked dishes than for salads once frozen.
Why does raw spinach sometimes leave a slightly chalky or dry feeling in the mouth?
That sensation can come from naturally occurring oxalates in spinach. Pairing it with acidic dressings or dairy foods can make it taste smoother.
What foods pair well with raw spinach in a meal?
Raw spinach works well with citrus, berries, apples, nuts, seeds, beans, eggs, and soft cheeses. Combining it with a source of protein and healthy fat usually makes the meal more satisfying.
How can you improve iron absorption from raw spinach?
Eating it with vitamin C-rich foods such as lemon, orange, bell pepper, or tomato can help. It may also help to avoid having tea or coffee right alongside the meal.
Who should be careful with raw spinach?
People prone to kidney stones, especially oxalate stones, may need to watch portion size and frequency. Those taking blood thinners should also keep vitamin K intake consistent and discuss major diet changes with a clinician.
Is raw spinach better than cooked spinach?
Neither is always better; they are just useful in different ways. Raw spinach is crisp and convenient in salads, while cooked spinach is easier to eat in larger amounts.
Can raw spinach be used in smoothies without ruining the taste?
Yes, it is one of the mildest greens for smoothies. In moderate amounts, fruit like banana, mango, or pineapple usually masks most of the grassy flavor.
Is raw spinach a good choice before or after exercise?
It can fit either time, but it is usually best as part of a fuller snack or meal rather than on its own. After exercise, pairing it with protein and carbohydrate foods makes it more practical.
Does raw spinach always cause bloating or gas?
No, not for everyone. Large amounts of raw leafy greens can bother sensitive digestion in some people, so starting with smaller portions may help.
Have another question about Raw spinach?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.