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Spinach (Fresh) Calories
Rich in iron and folate, low calorie, high fiber
CALORIES
GI
POTASSIUM
FIBER
Spinach (Fresh) Nutrition Facts
Selected: 100 g
23
KCAL / 100G
Carbs
3.6g
· 49%
Protein
2.9g
· 39%
Fat
0.4g
· 12%
Fiber
2.2g
Spinach (Fresh) 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 (Fresh) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Spinach (Fresh) 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 (Fresh) Contain Allergens?
No known major allergens
Which Diets Is Spinach (Fresh) 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 (Fresh) 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 (Fresh)
Spinach (Fresh) — Frequently Asked Questions
How many calories are in fresh spinach?
Fresh spinach contains 23 calories per 100 grams.
How much protein does fresh spinach have?
Fresh spinach provides 2.9 grams of protein per 100 grams. It is a low-calorie vegetable source of plant protein.
Is fresh spinach low in carbohydrates?
Yes. Fresh spinach has 3.6 grams of carbohydrates per 100 grams, making it suitable for lower-carbohydrate eating patterns.
Can you eat fresh spinach on a keto diet?
Yes, fresh spinach is compatible with a keto diet. It contains 3.6 grams of carbohydrates per 100 grams.
Does spinach raise blood sugar quickly?
Fresh spinach has a glycemic index of 15, which is considered low. This indicates a low glycemic impact.
Is fresh spinach a good source of fiber?
Fresh spinach contains 2.2 grams of fiber per 100 grams. Its fiber can help make a meal more filling.
How much fat is in fresh spinach?
Fresh spinach contains 0.4 grams of fat per 100 grams. It is a very low-fat vegetable.
Is fresh spinach suitable for vegan and vegetarian diets?
Yes, fresh spinach is compatible with vegan and vegetarian diets. It also fits pescatarian, paleo, Mediterranean, and flexitarian eating patterns.
Is fresh spinach gluten-free?
Yes, fresh spinach is compatible with a gluten-free diet. It is listed as an unprocessed food.
Is fresh spinach processed?
No. Fresh spinach is classified as an unprocessed vegetable and provides 23 calories per 100 grams.
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Nutrition data compiled from USDA FoodData Central and scientific sources.