English spinach

Vegetable

Item Rating: 87/100

1 serving (30 grams) contains 7 calories, 0.9 grams of protein, 0.1 grams of fat, and 1.1 grams of carbohydrates.

Nutrition Information

1 cup (60g)

Calories		13.8
% Daily Value*
Total Fat		0.2 g	0%
	Saturated Fat	0.1 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		47.4 mg	2%
Total Carbohydrates		2.2 g	0%
	Dietary Fiber	1.3 g	4%
	Sugars	0.2 g
protein		1.7 g	3%
Vitamin D		0 mcg	0%
Calcium		59.4 mg	4%
Iron		1.6 mg	8%
Potassium		334.8 mg	7%

* 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

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 1 cal (10.3%)

Protein: 6 cal (39.1%)

Carbs: 8 cal (50.6%)

About English spinach

English spinach, a leafy green vegetable native to Persia but now widely cultivated worldwide, is a staple in many cuisines, including Mediterranean, Indian, and Western dishes. It is known for its tender leaves and mild flavor, making it ideal for salads, sautés, and soups. English spinach is rich in essential nutrients, including vitamins A, C, and K, iron, magnesium, and dietary fiber. With only about 23 calories per 100 grams, it is a nutrient-dense, low-calorie food that supports overall health. Unlike baby spinach, its leaves are larger and slightly more fibrous, offering a slightly stronger taste and versatile cooking uses.

Health Benefits

• Promotes eye health due to its high vitamin A (beta-carotene) content, which supports vision and reduces the risk of age-related macular degeneration.
• Supports bone health thanks to its high vitamin K levels, which are vital for calcium regulation and bone mineralization.
• Aids in energy production and oxygen transport as it provides iron, an essential component of hemoglobin.
• Boosts immunity with vitamin C, which helps fight infections and supports skin health.
• Supports muscle and nerve function with its magnesium content, crucial for maintaining healthy electrical activity in the body.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, paleo, low-calorie

Not suitable for: Low-oxalate diet (due to oxalates, which may contribute to kidney stones)

Selection and Storage

Store English spinach in an airtight bag in the refrigerator's crisper drawer. Use within 3-5 days for maximum freshness. Rinse thoroughly before use to remove dirt or grit.

Common Questions About English spinach Nutrition

Is English spinach high in protein?

English spinach contains approximately 2.9 grams of protein per 100 grams, which is relatively low compared to other protein-rich foods. However, it provides a good source of plant-based protein and can complement protein intake in vegan and vegetarian diets.

Can I eat English spinach on a keto diet?

Yes, English spinach is highly compatible with the keto diet. It contains only 1.4 grams of net carbs per 100 grams, making it an excellent low-carb leafy green option for keto meals.

What are the health benefits of eating English spinach?

English spinach is rich in essential nutrients like vitamin A, vitamin C, vitamin K, folate, and iron. It supports eye health, strengthens the immune system, enhances bone health, and may aid in reducing inflammation due to its antioxidant content.

How much English spinach should I eat per serving?

For adults, a typical serving size is one cup of raw spinach (approximately 30 grams) or half a cup of cooked spinach. This serving provides a low-calorie boost of vitamins and minerals while fitting comfortably into most diets.

How does English spinach compare to baby spinach?

English spinach has larger, flatter leaves and a slightly more robust flavor compared to baby spinach, which has smaller, tender leaves and a milder taste. Both are nutritionally similar, but English spinach is better suited for cooked dishes, while baby spinach is ideal for salads and smoothies.

Data Sources & Scientific References