1 serving (85 grams) contains 20 calories, 2.0 grams of protein, 0.0 grams of fat, and 3.0 grams of carbohydrates.
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Nutrition Information
Calories |
7.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 22.8 mg | 0% | |
| Total Carbohydrates | 1.1 g | 0% | |
| Dietary Fiber | 0.7 g | 2% | |
| Sugars | 0 g | ||
| protein | 0.7 g | 1% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 28.2 mg | 2% | |
| Iron | 1.0 mg | 5% | |
| Potassium | 0 mg | 0% | |
* 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 Fresh spinach
Spinach is a leafy green vegetable belonging to the Amaranthaceae family and is thought to have originated in ancient Persia. It is widely used in various cuisines worldwide, including Mediterranean, Indian, and American dishes. Known for its rich nutrient profile, fresh spinach is an excellent source of vitamins A, C, K, and folate, as well as minerals like iron, calcium, and magnesium. It is also low in calories and carbohydrates, making it a nutrient-dense choice for healthy diets. Spinach contains high levels of antioxidants, including lutein and zeaxanthin, which promote eye health, and it contributes to overall wellness as part of a balanced diet.
Health Benefits
- Spinach is rich in vitamin K, which supports healthy blood clotting and bone strength.
- High levels of lutein and zeaxanthin in spinach help protect against macular degeneration and improve eye health.
- Iron content in spinach aids in oxygen transport in the blood and prevents iron-deficiency anemia.
Dietary Considerations
Selection and Storage
Store fresh spinach in the refrigerator in a sealed container or plastic bag for up to 5-7 days. Wash right before use to prevent premature wilting.
Common Questions About Fresh spinach Nutrition
Is fresh spinach high in protein?
Fresh spinach is not particularly high in protein. One cup of raw spinach contains about 0.9 grams of protein. While it’s not a significant protein source, it is rich in other essential nutrients like vitamins A, C, and K.
Can I eat fresh spinach on a keto diet?
Yes, fresh spinach is a keto-friendly food. It is very low in net carbs, with only 1 gram of net carbs per cup of raw spinach, making it an excellent choice for low-carb and keto diets.
What are the health benefits of fresh spinach?
Fresh spinach is packed with essential nutrients, including vitamin K, which supports bone health, and iron, which helps prevent anemia. It is also high in antioxidants like lutein and zeaxanthin that promote eye health. However, individuals prone to kidney stones should moderate their intake due to its oxalate content.
How much fresh spinach should I eat per serving?
A standard serving size of fresh spinach is about 2 cups of raw leaves (approximately 60 grams). Since spinach cooks down significantly, this equates to about half a cup when cooked. It’s a versatile vegetable, so you can adjust portion sizes based on your nutritional goals.
How does fresh spinach compare to other leafy greens like kale or romaine?
Fresh spinach is softer in texture and lower in calories compared to kale, with 7 calories per cup of raw spinach versus 33 calories for the same amount of raw kale. It is also higher in iron and vitamin K than romaine lettuce. However, kale contains more vitamin C, and romaine has a milder flavor profile, making them equally valuable depending on your dietary needs and taste preferences.
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.
- USDA FoodData - Fresh spinach DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
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.
