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Spinach Calories
Iron and folate-rich, low-calorie leafy green vegetable
CALORIES
GI
POTASSIUM
FIBER
Spinach Nutrition Facts
Selected: 100 g
23
KCAL / 100G
Carbs
3.6g
· 49%
Protein
2.9g
· 39%
Fat
0.4g
· 12%
Fiber
2.2g
Spinach Vitamins & Minerals
Vitamins
Vitamin K
482.9µg · 402% 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 Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is 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 Spinach Contain Allergens?
No known major allergens
Which Diets Is 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
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 Spinach
Spinach — Frequently Asked Questions
How many calories are in spinach?
Spinach has 23 calories per 100 grams. It is a low-calorie vegetable option.
How much protein does spinach contain?
Spinach provides 2.9 grams of protein per 100 grams. It can contribute plant-based protein to meals.
Is spinach low in carbohydrates?
Yes. Spinach contains 3.6 grams of carbohydrates per 100 grams, making it a low-carbohydrate vegetable.
Is spinach a good source of fiber?
Spinach contains 2.2 grams of fiber per 100 grams. Its fiber content can help make meals more filling and balanced.
What is the glycemic index of spinach?
Spinach has a glycemic index of 15. This places it in the low-GI range.
Does spinach raise blood sugar quickly?
With a glycemic index of 15, spinach is considered a low-GI vegetable. It also contains only 3.6 grams of carbohydrates per 100 grams.
Is spinach good for a weight-loss diet?
Spinach can fit a calorie-conscious diet because it has 23 calories per 100 grams. It also provides 2.2 grams of fiber per 100 grams.
Is spinach suitable for vegan and vegetarian diets?
Yes. Spinach is compatible with both vegan and vegetarian diets and provides 2.9 grams of protein per 100 grams.
Is spinach gluten-free?
Yes, spinach is compatible with a gluten-free diet. It is an unprocessed vegetable.
How much fat is in spinach?
Spinach is very low in fat, with 0.4 grams of fat per 100 grams.
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Nutrition data compiled from USDA FoodData Central and scientific sources.