1 serving (100 grams) contains 23 calories, 2.9 grams of protein, 0.4 grams of fat, and 3.6 grams of carbohydrates.
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Nutrition Information
Calories |
34.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.6 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 117.9 mg | 5% | |
| Total Carbohydrates | 5.4 g | 1% | |
| Dietary Fiber | 3.6 g | 12% | |
| Sugars | 0.6 g | ||
| protein | 4.3 g | 8% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 147.8 mg | 11% | |
| Iron | 4.0 mg | 22% | |
| Potassium | 695.5 mg | 14% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Boiled spinach
Boiled spinach is a simple preparation of spinach, a leafy green vegetable that originates from Persia and is now a staple in various global cuisines, including Mediterranean, Indian, and East Asian. When boiled, spinach becomes tender and its mild flavor becomes more pronounced while some nutrients, like water-soluble vitamins, may diminish slightly. Spinach is known for its rich nutritional profile, being low in calories yet high in essential vitamins and minerals such as vitamin K, vitamin A, folate, iron, and calcium. Additionally, boiling spinach can help reduce its oxalate content, making nutrients like calcium more bioavailable.
Health Benefits
- Supports bone health due to its high vitamin K content (987% of the Daily Value in 1 cup boiled spinach).
- Promotes healthy vision with beta-carotene, which converts to vitamin A, supporting eye health.
- Boosts red blood cell production through its significant iron content (3.7 mg per cup, cooked).
- Contains folate, which supports DNA synthesis and is essential during pregnancy.
- Rich in antioxidants, such as lutein and zeaxanthin, which help protect against cellular damage and chronic diseases.
Dietary Considerations
Selection and Storage
Store boiled spinach in an airtight container in the refrigerator and consume it within 2-3 days. Avoid reheating multiple times to preserve nutrients.
Common Questions About Boiled spinach Nutrition
Is boiled spinach high in protein?
Boiled spinach is low in protein, providing about 3 grams of protein per cup (180 grams). While it’s not a significant source of protein, it is packed with other nutrients like vitamins A, C, and K, as well as iron and magnesium.
Can I eat boiled spinach on a keto diet?
Yes, boiled spinach is keto-friendly as it is very low in carbs. One cup of boiled spinach contains only about 3.4 grams of total carbs and 2.4 grams of net carbs, making it an excellent choice for low-carb and keto diets.
What are the health benefits of boiled spinach?
Boiled spinach is rich in essential nutrients like iron, folate, calcium, and vitamin K, which support bone health, blood production, and cardiovascular health. However, those prone to kidney stones should consume it in moderation due to its oxalate content, which can contribute to stone formation.
How much boiled spinach should I eat in a serving?
A standard serving size of boiled spinach is about 1 cup (180 grams), which contains approximately 41 calories. This portion provides a good amount of vitamins and minerals without being calorie-dense, making it ideal for most diets.
How does boiled spinach compare to raw spinach?
Boiled spinach has a more concentrated nutrient profile because cooking reduces the water content. For example, 1 cup of boiled spinach offers about 6 times more vitamin K, calcium, and iron per serving compared to raw spinach. However, some water-soluble vitamins like vitamin C may decrease during cooking.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
