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 | 3.3 g | 11% | |
| 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 | 832.8 mg | 17% | |
* 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 Espinaca
Espinaca (spinach) is a leafy green vegetable originating in Persia, now essential to many cuisines worldwide, including Mediterranean and South Asian dishes. Known for its vibrant green leaves and versatile culinary uses, spinach is highly nutritious. A 100-gram serving provides just 23 calories but offers 2.9 grams of protein, 2.2 grams of fiber, and significant amounts of essential vitamins and minerals such as vitamin C (28.1 mg), iron (2.7 mg), and calcium (99 mg). It is also low in fat, making it a popular choice for healthy eating habits and weight control. Rich in antioxidants and phytonutrients, spinach supports overall health when included as part of a balanced diet.
Health Benefits
- Rich in iron, which supports oxygen transport in the blood and helps prevent iron-deficiency anemia.
- High in vitamin C, a powerful antioxidant that boosts immunity and supports healthy skin and tissue repair.
- Good source of calcium, promoting strong bones and teeth alongside muscle function.
- Contains fiber, aiding digestion and supporting gut health.
- Loaded with antioxidants such as lutein and zeaxanthin, which contribute to eye health and may reduce the risk of macular degeneration.
Dietary Considerations
Selection and Storage
Store fresh spinach in a loosely closed plastic bag in the refrigerator's crisper drawer. Wash only before use to avoid excess moisture causing spoilage.
Common Questions About Espinaca Nutrition
Is espinaca high in protein?
Espinaca (spinach) contains a moderate amount of protein, providing 2.9 grams per 100 grams. While it is not a significant protein source compared to animal products, it can be a valuable addition to a protein-rich meal when paired with other protein sources.
Can I eat espinaca on a keto diet?
Yes, espinaca is suitable for keto diets due to its low carbohydrate content—only 3.6 grams of net carbs per 100 grams. Its high fiber content (2.2 grams) makes it a nutritious and keto-friendly vegetable.
What are the health benefits of eating espinaca?
Espinaca is packed with essential nutrients such as vitamins A, C, and K, as well as minerals like iron and potassium. It supports healthy skin, immune function, and bone health while providing antioxidants that help combat cellular damage. However, individuals prone to kidney stones may want to limit consumption due to its oxalate content.
How much espinaca should I eat per serving?
A standard serving size of espinaca is about 100 grams, which contains 23 calories. This amount provides essential vitamins and minerals without significantly impacting calorie intake, making it great as a side dish or salad base.
How does espinaca compare to kale nutritionally?
Espinaca is lower in calories (23 vs. 49 per 100 grams) and carbs compared to kale, but it offers more iron (2.7 mg vs. 1.6 mg). Both are excellent sources of vitamin K, but kale provides more vitamin C per serving. Taste and texture preferences may also determine which vegetable to choose.
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.
