Food Groups
Ready & Packaged Foods12 ›Vegetables & Legumes12 ›Desserts & Confectionery8 ›Meat & Protein10 ›Grains & Bakery6 ›Beverages6 ›Milk & Dairy4 ›Natural & Other Foods14 ›Categories
Category
Canned & Jarred ProductsBrowse every food in this category.
Canned & Jarred ProductsSee all products →Category
Packaged Breakfast ProductsBrowse every food in this category.
Packaged Breakfast ProductsSee all products →Category
Other Packaged FoodsBrowse every food in this category.
Other Packaged FoodsSee all products →Category
Radishes & BrassicasBrowse every food in this category.
Radishes & BrassicasSee all products →Category
Ice Cream & Frozen DessertsBrowse every food in this category.
Ice Cream & Frozen DessertsSee all products →Category
Puddings & Cream DessertsBrowse every food in this category.
Puddings & Cream DessertsSee all products →Category
Plant Protein & TofuBrowse every food in this category.
Plant Protein & TofuSee all products →Category
Protein Products & PowdersBrowse every food in this category.
Protein Products & PowdersSee all products →Category
Other High-Protein FoodsBrowse every food in this category.
Other High-Protein FoodsSee all products →Category
Bread & Grain BakeryBrowse every food in this category.
Bread & Grain BakerySee all products →Category
Oats & Breakfast CerealsBrowse every food in this category.
Oats & Breakfast CerealsSee all products →Category
Wheat, Flour & BulgurBrowse every food in this category.
Wheat, Flour & BulgurSee all products →Category
Fruit & Vegetable JuicesBrowse every food in this category.
Fruit & Vegetable JuicesSee all products →Category
Water & Mineral WaterBrowse every food in this category.
Water & Mineral WaterSee all products →Category
Energy, Sports, Smoothie & OtherBrowse every food in this category.
Energy, Sports, Smoothie & OtherSee all products →Category
Yoghurt, Kefir & AyranBrowse every food in this category.
Yoghurt, Kefir & AyranSee all products →Category
Butter, Cream & OtherBrowse every food in this category.
Butter, Cream & OtherSee all products →Category
Other / Processed SeafoodBrowse every food in this category.
Other / Processed SeafoodSee all products →Category
Other / Dried FruitsBrowse every food in this category.
Other / Dried FruitsSee all products →Category
Herbs & Spice BlendsBrowse every food in this category.
Herbs & Spice BlendsSee all products →
🥬
Cooked Spinach Calories
Rich in iron and vitamins, low-calorie, high-fiber vegetable.
CALORIES
GI
POTASSIUM
FIBER
Cooked Spinach Nutrition Facts
Selected: 100 g
23
KCAL / 100G
Carbs
3.6g
· 49%
Protein
2.9g
· 39%
Fat
0.4g
· 12%
Fiber
2.4g
Cooked Spinach Vitamins & Minerals
Vitamins
Vitamin K
493µg · 411% DV
Vitamin A
469µg · 52% DV
Folate
146µg · 37% DV
Vitamin E
2.1mg · 14% DV
Minerals
Manganese
1mg · 43% DV
Magnesium
79mg · 19% DV
Iron
3mg · 17% DV
Potassium ⭐
466mg · 14% DV
Cooked Spinach Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Cooked Spinach 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 Cooked Spinach Contain Allergens?
No known major allergens
Which Diets Is Cooked Spinach 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
Cooked Spinach Fat Profile
SATURATED
0.07g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Cooked Spinach
Cooked Spinach — Frequently Asked Questions
Can cooked spinach be reheated?
Yes, if it was cooled promptly and stored in the fridge, it can be reheated once. Reheat it thoroughly and avoid leaving it at room temperature for long periods.
How long does cooked spinach keep in the fridge?
In an airtight container, it is usually best eaten within 3 to 4 days. The sooner it is chilled after cooking, the better the quality and safety.
Can cooked spinach be frozen?
Yes, cooked spinach freezes well in portions. After thawing it will be softer, so it works best in soups, egg dishes, stews, or mixed recipes.
How do I stop cooked spinach from turning watery?
Cook it briefly over relatively high heat and avoid overcrowding the pan. Draining the leaves well after washing also helps reduce excess moisture.
Is it okay to eat cooked spinach with yogurt?
Yes, that is a common combination and it can make the dish feel more filling and milder in flavor. If someone is specifically focusing on iron absorption, they may prefer to separate dairy from the meal.
What pairs well with cooked spinach for a more balanced meal?
Adding eggs, beans, lentils, meat, fish, or a whole grain side can make it more complete. This improves staying power and adds variety beyond a vegetable dish alone.
Does cooking destroy spinach’s nutrients?
Cooking can reduce some heat-sensitive vitamins, but it does not make spinach nutritionally useless. It also shrinks the volume, which often makes it easier to eat a larger amount.
Is cooked spinach better before or after a workout?
Before training, it can work as a light meal if it is not prepared too heavily. After training, it fits better when paired with a protein source and enough overall energy from the rest of the meal.
Is cooked spinach okay to eat at night?
For most people, yes. If it is made with lots of onion, tomato paste, oil, or spices, it may feel heavier for people with sensitive digestion late in the evening.
Who should be careful with cooked spinach?
People with a history of kidney stones may need to watch portion size and frequency because spinach is high in oxalates. People taking blood thinners should also keep their intake of vitamin K-rich leafy greens consistent and follow medical advice.
Have another question about Cooked Spinach?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.