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Spinach/Arugula Calories
Rich in iron and folate, low calorie, antioxidant
CALORIES
GI
POTASSIUM
FIBER
Spinach/Arugula Nutrition Facts
Selected: 100 g
25
KCAL / 100G
Carbs
3.2g
· 46%
Protein
2.7g
· 38%
Fat
0.5g
· 16%
Fiber
2.2g
Spinach/Arugula Vitamins & Minerals
Vitamins
Vitamin A
4700µg · 522% DV
Vitamin K
370µg · 308% DV
Vitamin C
45mg · 50% DV
Folate
170µg · 43% DV
Minerals
Manganese
1mg · 43% DV
Iron
3mg · 17% DV
Magnesium
70mg · 17% DV
Potassium ⭐
470mg · 14% DV
Spinach/Arugula Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Spinach/Arugula 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/Arugula Contain Allergens?
No known major allergens
Which Diets Is Spinach/Arugula 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/Arugula Fat Profile
SATURATED
0.07g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.17g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Spinach/Arugula
Spinach/Arugula — Frequently Asked Questions
Is spinach and arugula better eaten raw or cooked?
Both can fit well in a healthy diet. Raw leaves preserve more heat-sensitive compounds, while light cooking softens texture and makes spinach easier to eat in larger amounts.
Why does spinach shrink so much when cooked, and why does arugula wilt so fast?
Both are high in water, so heat quickly collapses their structure. Salt and dressing can also draw out moisture, making the leaves lose volume and firmness.
What’s the best way to wash spinach and arugula?
Rinse the leaves in plenty of cold water and lift them out so grit stays behind. Drying them well is especially helpful for salads because dressing sticks better to dry leaves.
How long do spinach and arugula keep in the fridge?
They usually keep best for a few days when stored dry and chilled, ideally with a paper towel to absorb excess moisture. Washing right before use often helps them last longer.
Can spinach or arugula be frozen?
Spinach freezes better, especially after a quick blanch and cool-down. Arugula tends to lose its fresh texture, so frozen arugula is better used in soups, sauces, or cooked dishes than salads.
How can I make arugula taste less bitter or peppery?
Pairing it with lemon juice, olive oil, yogurt, cheese, or sweeter ingredients can balance its sharpness. Younger leaves also tend to taste milder than larger, older ones.
Are spinach and arugula good sources of iron?
They do contain iron, but plant iron is generally absorbed less efficiently than iron from animal foods. Eating them with vitamin C-rich foods, such as citrus or peppers, can help absorption.
Is it true that spinach is an exceptionally powerful iron food?
That idea is overstated. Spinach is nutritious, but it should be seen as one useful vegetable among many rather than a miracle iron solution.
Who should be careful with spinach and arugula?
People taking blood thinners should avoid major swings in vitamin K intake without medical guidance. Those prone to certain kidney stones may also want to be especially mindful with frequent large servings of spinach.
What foods pair well with spinach and arugula?
They work well with eggs, yogurt, cheese, legumes, whole grains, nuts, and olive oil. These pairings can make a meal more satisfying and may help with the use of fat-soluble plant compounds.
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Nutrition data compiled from USDA FoodData Central and scientific sources.