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Spinach (little) Calories
Low-calorie leafy green, rich in iron and vitamin K.
CALORIES
GI
POTASSIUM
FIBER
Spinach (little) Nutrition Facts
Selected: 100 g
23
KCAL / 100G
Carbs
3.6g
· 49%
Protein
2.9g
· 39%
Fat
0.4g
· 12%
Fiber
2.2g
Spinach (little) 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 (little) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Spinach (little) 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 (little) Contain Allergens?
No known major allergens
Which Diets Is Spinach (little) 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 (little) 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 (little)
Spinach (little) — Frequently Asked Questions
How can spinach be cooked without turning bitter?
Cook spinach briefly over medium-high heat with very little water to reduce the chance of bitterness and a soggy texture. Washing it well and slicing thicker stems more finely also helps it cook evenly.
Is adding lemon to spinach a good idea?
Yes. Vitamin C from lemon can help the body absorb non-heme iron from plant foods, so adding it at the end of cooking or at serving works well.
Does eating spinach with yogurt reduce iron absorption?
Yogurt and other calcium-rich foods may modestly reduce absorption of non-heme iron eaten in the same meal. If iron absorption is a priority, pair spinach with vitamin C-rich foods such as lemon, peppers, or tomatoes and have yogurt at another meal.
Is raw or cooked spinach better?
Both can be healthy choices. Raw spinach adds freshness and volume to salads, while lightly cooked spinach is easier to eat in larger amounts and may make some compounds more available.
Why does spinach shrink so much when cooked?
Spinach leaves contain a lot of water, and heat softens their structure, causing a major loss of volume. This is normal, so a cooked dish usually needs a much larger starting amount of fresh spinach.
How should spinach be stored to keep it fresh longer?
Keep unwashed spinach in the refrigerator with a paper towel to absorb excess moisture, ideally in a breathable container or bag. Wash it just before use to help prevent the leaves from becoming slimy too soon.
Can spinach be frozen?
Yes. For better color and texture, wash it, blanch it briefly, cool it, and squeeze out excess water before freezing. Thawed spinach is best used in soups, fillings, sauces, and cooked dishes.
Should people with kidney stones be careful with spinach?
Spinach is high in oxalates, so people with a history of calcium oxalate stones may need to moderate it and discuss intake with a clinician or dietitian. Staying well hydrated and eating spinach alongside a calcium-containing food can be helpful for some people.
Can people taking blood thinners eat spinach?
People taking warfarin or other medicines affected by vitamin K should keep their spinach intake consistent rather than suddenly eating much more or less. They should seek individualized advice from their prescriber or dietitian.
Is spinach alone enough for building muscle?
Spinach contributes plant protein and useful micronutrients, but it is not a stand-alone muscle-building food. Combine it with more concentrated protein sources such as beans, eggs, yogurt, fish, or tofu for a more balanced meal.
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Nutrition data compiled from USDA FoodData Central and scientific sources.