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 Espinacas
Espinacas, or spinach, is a leafy green vegetable believed to have originated in ancient Persia. It became a staple in Mediterranean, Asian, and Western cuisines. Spinach is valued not only for its vibrant green color and versatile use in salads, soups, and stir-fries but also for its impressive nutritional profile. A 100-gram (3.5 oz) serving provides only 23 calories, making it extremely low in calories but rich in essential nutrients. It is an excellent source of iron (2.7 mg), calcium (99 mg), and vitamin C (28.1 mg), along with significant amounts of fiber (2.2 g) and protein (2.9 g). Spinach is known for its high content of antioxidants, particularly flavonoids and carotenoids, contributing to its health-enhancing properties.
Health Benefits
- Supports healthy blood and oxygen transport due to its iron content (2.7 mg per 100 g).
- Promotes bone health, as it provides calcium (99 mg per 100 g) and vitamin K.
- Boosts immune function with its high vitamin C content (28.1 mg per 100 g).
- Protects eye health with carotenoids like lutein and zeaxanthin, which guard against macular degeneration.
- Aids digestion with 2.2 g of dietary fiber per 100 g, supporting gut health and regularity.
Dietary Considerations
Selection and Storage
Store spinach unwashed in a plastic bag in the refrigerator's crisper drawer for up to 5-7 days. Wash thoroughly before use to remove dirt or pesticides.
Common Questions About Espinacas Nutrition
Is spinach high in protein?
Spinach is moderately high in protein for a leafy green, offering 2.9 grams of protein per 100 grams. While it isn’t a significant source of protein compared to legumes or animal products, it can contribute to your overall protein intake as part of a balanced diet.
Can I eat spinach on a keto diet?
Yes, spinach is keto-friendly as it is low in carbs, with only 3.6 grams of total carbohydrates and 2.2 grams of fiber per 100 grams, resulting in just 1.4 grams of net carbs. Its nutrient density makes it an excellent addition to a keto meal plan.
What are the health benefits of spinach?
Spinach is packed with essential nutrients, including high levels of vitamin K, vitamin A, and folate, which are beneficial for bone health, vision, and cell function. It is also rich in antioxidants like beta-carotene, which help combat oxidative stress and promote overall health.
How much spinach should I eat daily?
A typical serving size of fresh spinach is around 100 grams (roughly 3 cups raw), which provides approximately 23 calories and a significant amount of essential nutrients. Consuming spinach 3-4 times per week is ideal for leveraging its health benefits while maintaining variety in your diet.
How does spinach compare to kale in terms of nutrition?
Spinach is lower in calories (23 vs. 35 calories per 100 grams) and carbs compared to kale but offers slightly more folate and vitamin K. Kale, however, provides more vitamin C and fiber. Both are highly nutritious; the choice often depends on flavor preferences and dietary goals.
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.
