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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)
Spinach (lightly cooked) — Frequently Asked Questions
Why does lightly cooked spinach shrink so much compared with raw spinach?
Spinach contains a lot of water, and the leaves collapse quickly when heated. That is why a small serving of cooked spinach usually starts with a much larger amount of raw leaves.
Is it safe to reheat lightly cooked spinach?
Yes, if it was cooled promptly and stored in the fridge, it can be reheated safely. For best quality, avoid leaving it at room temperature for long and try to reheat it only once.
How can I reduce the bitter or metallic taste of spinach?
Cooking it briefly, draining excess liquid, and pairing it with lemon, yogurt, or olive oil can soften the flavor. Overcooking can make both the taste and texture less pleasant.
What foods pair well with lightly cooked spinach?
It works well with eggs, yogurt, cheese, legumes, and whole grains. These pairings can make the meal more filling while improving flavor and texture.
Does eating spinach with lemon really help with iron absorption?
Yes, vitamin C from foods like lemon can help your body absorb non-heme iron from plant foods. That makes spinach with lemon a practical combination.
Can lightly cooked spinach be frozen?
Yes, it freezes well after cooling and portioning. Once thawed, the texture is softer, so it is best used in soups, omelets, fillings, or mixed dishes.
Who should be careful with spinach?
People with a history of kidney stones or those advised to limit oxalates may need to watch their intake. People taking blood thinners should also avoid making sudden large changes to vitamin K intake.
Does light cooking destroy spinach’s nutritional value?
No, light cooking does not erase its nutrition. It can also make spinach easier to digest and easier to eat in larger amounts than raw leaves.
Is lightly cooked spinach a good choice at night?
Yes, it is generally a light option for dinner. Pairing it with a protein source and some healthy fat can make the meal more balanced and satisfying.
How long does lightly cooked spinach keep in the fridge?
In an airtight container, it is usually best eaten within 1 to 3 days. If the smell, color, or texture changes noticeably, it should be discarded.
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Nutrition data compiled from USDA FoodData Central and scientific sources.