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Spinach leaf Calories
Spinach leaf
CALORIES
GI
POTASSIUM
FIBER
Spinach leaf Nutrition Facts
Selected: 100 g
23
KCAL / 100G
Carbs
3.6g
· 49%
Protein
2.9g
· 39%
Fat
0.4g
· 12%
Fiber
2.2g
Spinach leaf 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
Spinach leaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Spinach leaf 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 leaf Contain Allergens?
No known major allergens
Which Diets Is Spinach leaf 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 leaf 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 leaf
Spinach leaf — Frequently Asked Questions
What is the best way to wash spinach leaves?
Separate the leaves and swish them through several changes of cold water, paying attention to grit near the stems. Dry them thoroughly in a salad spinner or on a clean towel before storing or using in salads.
Why does spinach shrink so much when cooked?
Spinach leaves contain a lot of water, and heat quickly softens their structure, dramatically reducing their volume. Cook it in batches rather than overcrowding the pan.
How can I cook spinach without making it bitter?
Brief sautéing or steaming keeps the flavor milder than prolonged boiling. Garlic, lemon juice, yogurt, or a little olive oil can also balance its more earthy notes.
Does eating spinach with yogurt reduce iron absorption?
Calcium in yogurt may modestly affect absorption of the plant-based iron in spinach, but most people do not need to avoid the combination. If iron intake is a concern, pair spinach with vitamin C-rich foods such as lemon, peppers, or tomatoes.
Is adding lemon to spinach worthwhile?
Yes. Vitamin C from lemon can help the body make better use of the plant-based iron in spinach. Add it near the end of cooking or at the table for the freshest flavor.
Is raw or cooked spinach better?
Both can fit into a varied diet. Raw spinach works well in salads, while lightly cooked spinach makes it easier to eat a larger volume and may improve availability of some compounds.
How long does fresh spinach keep in the refrigerator?
Unwashed, dry leaves generally keep best for several days in a breathable container or bag lined with paper towel. Discard spinach that becomes slimy, develops a strong odor, or shows widespread dark deterioration.
Can spinach be frozen?
Yes. For better quality, blanch the leaves briefly, cool them in ice water, drain well, and freeze in portions. Thawed spinach is best used in soups, omelets, fillings, and cooked dishes because its texture becomes soft.
Should people with kidney stones be careful with spinach?
Spinach contains oxalates, so people with a history of calcium oxalate kidney stones may need to moderate it and seek individualized advice from a clinician or dietitian. Adequate fluid intake and guidance based on the type of stone are important.
Is spinach better before or after a workout?
Spinach alone is not a complete post-workout meal, so combine it with a source of protein and energy. After training, it can accompany foods such as eggs, yogurt, beans, or chicken; before training, use it in a light meal that feels comfortable to digest.
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Nutrition data compiled from USDA FoodData Central and scientific sources.