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Spinach Leaves (Raw) Calories
Rich in iron, folate, vitamin C and K; low in calories.
CALORIES
GI
POTASSIUM
FIBER
Spinach Leaves (Raw) Nutrition Facts
Selected: 100 g
23
KCAL / 100G
Carbs
3.6g
· 49%
Protein
2.9g
· 39%
Fat
0.4g
· 12%
Fiber
2.2g
Spinach Leaves (Raw) 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 Leaves (Raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Spinach Leaves (Raw) 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 Leaves (Raw) Contain Allergens?
No known major allergens
Which Diets Is Spinach Leaves (Raw) 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 Leaves (Raw) Fat Profile
SATURATED
0.06g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.17g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Spinach Leaves (Raw)
Spinach Leaves (Raw) — Frequently Asked Questions
What is the best way to wash raw spinach leaves?
Separate the leaves and swish them through plenty of cold water, changing the water if there is visible grit. Dry them thoroughly in a salad spinner or on a clean towel so dressings cling better.
Why can raw spinach taste bitter or metallic?
Large, mature leaves and spinach that has been stored for a while can have a sharper, slightly bitter taste. Choose tender baby leaves and balance them with citrus, fruit, yogurt-based dressing, or a little sweetness.
Can raw spinach be washed and stored ahead of time?
Yes, provided it is dried very well and kept refrigerated in a container lined with paper towel. For the best shelf life, washing just before eating is often preferable.
Can raw spinach leaves be frozen?
They can, but they become soft after thawing and are no longer suitable for salads. Frozen spinach works better in soups, omelets, sauces, and smoothies.
What foods pair well with raw spinach?
Vitamin C-rich foods such as lemon, oranges, or strawberries can support absorption of the non-heme iron in spinach. Olive oil, avocado, eggs, beans, cheese, and nuts also add flavor and make a meal more satisfying.
Should tea or coffee be avoided with a spinach meal?
Compounds in tea and coffee can reduce absorption of non-heme iron from a meal. People who are trying to optimize iron intake may prefer to have them separately from spinach-rich meals.
Is raw spinach healthier than cooked spinach?
Neither is universally better; each has benefits. Raw spinach retains more heat-sensitive compounds, while cooking reduces its volume and can make it easier to eat a larger amount of the leaves.
Who should be cautious with raw spinach?
People with a history of calcium oxalate kidney stones may need to limit frequent large servings, as spinach is high in oxalates. Individual advice from a clinician or dietitian is sensible when kidney stones are a concern.
Can raw spinach be added to smoothies?
Yes, especially tender baby spinach, which blends well with banana, berries, yogurt or a plant-based alternative, and lemon. Adding a protein source and a nut or seed butter can make the smoothie more filling.
Does eating spinach directly build muscle?
No—spinach is not a muscle-building shortcut. Building muscle depends on resistance training, adequate overall energy intake, and enough protein across the day.
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Nutrition data compiled from USDA FoodData Central and scientific sources.