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Spinach (lightly cooked) Calories
Rich in iron and folate, low calorie, antioxidant source
CALORIES
GI
POTASSIUM
FIBER
Spinach (lightly cooked) Nutrition Facts
Selected: 100 g
27
KCAL / 100G
Carbs
3.7g
· 48%
Protein
3.1g
· 40%
Fat
0.4g
· 12%
Fiber
2.4g
Spinach (lightly 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
Magnesium
79mg · 19% DV
Iron
3mg · 17% DV
Potassium ⭐
466mg · 14% DV
Spinach (lightly cooked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Spinach (lightly 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 (lightly cooked) Contain Allergens?
No known major allergens
Which Diets Is Spinach (lightly 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 (lightly cooked) Fat Profile
SATURATED
0.07g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.14g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Spinach (lightly cooked)
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Nutrition data compiled from USDA FoodData Central and scientific sources.