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Spinach Leaves (Cooked) Calories
Rich in iron and folate, low-calorie, cooked leafy vegetable
CALORIES
GI
POTASSIUM
FIBER
Spinach Leaves (Cooked) Nutrition Facts
Selected: 100 g
23
KCAL / 100G
Carbs
3.8g
· 50%
Protein
2.9g
· 38%
Fat
0.4g
· 12%
Fiber
2.4g
Spinach Leaves (Cooked) Vitamins & Minerals
Vitamins
Vitamin K
493µg · 411% DV
Vitamin A
469µg · 52% DV
Folate
146µg · 37% DV
B2
0.24mg · 18% DV
Minerals
Manganese
1mg · 43% DV
Iron
4mg · 22% DV
Magnesium
87mg · 21% DV
Calcium
136mg · 14% DV
Spinach Leaves (Cooked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Spinach Leaves (Cooked) Processed?
NOVA 2
Minimally Processed
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 Leaves (Cooked) Contain Allergens?
No known major allergens
Which Diets Is Spinach Leaves (Cooked) 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 Leaves (Cooked) Fat Profile
SATURATED
0.07g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.13g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Spinach Leaves (Cooked)
Spinach Leaves (Cooked) — Frequently Asked Questions
Can cooked spinach be reheated?
Yes, if it has been cooled and stored properly. Refrigerate it soon after cooking and reheat until piping hot before eating.
How long does cooked spinach keep in the fridge?
It usually keeps for 3 to 4 days in a sealed container. Discard it if it develops a sour smell, excess slime, or obvious discoloration.
Can cooked spinach be frozen?
Yes, cooked spinach freezes well. Freeze it in small portions for convenience; after thawing, the texture is softer, so it works best in soups, egg dishes, and fillings.
Why can cooked spinach taste bitter or metallic?
Overcooking and holding it hot for too long can dull the flavor and bring out bitterness. Cooking it briefly and pairing it with lemon, yogurt, garlic, or olive oil can help balance the taste.
Is cooked spinach good with yogurt?
Yes, that is a common pairing in many cuisines. Yogurt softens the earthy flavor and makes the dish feel more substantial.
Does boiling spinach reduce its nutritional value?
Boiling can cause some water-soluble vitamins to leach into the cooking water. Steaming or quick sautéing usually helps retain more of those nutrients.
Is cooked spinach better before or after a workout?
On its own, it is a light option that can fit before exercise if you want something easy. After training, it is more useful as part of a meal with a stronger protein source such as eggs, yogurt, legumes, fish, or meat.
Can cooked spinach help with constipation?
It can support regular digestion because it provides fiber and water. Still, bowel habits depend on your overall diet, fluid intake, and activity level, not one food alone.
Who should be careful with cooked spinach?
People with a history of kidney stones may need to watch portions if they have been advised to limit oxalates. People taking blood thinners should also keep their vitamin K intake consistent rather than making sudden large changes.
What foods pair well with cooked spinach?
It goes well with eggs, garlic, yogurt, olive oil, mushrooms, cheese, legumes, and grains. These combinations can improve flavor and turn it into a more balanced meal or side dish.
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Nutrition data compiled from USDA FoodData Central and scientific sources.