Fried spinach

Appetizer

Item Rating: 76/100

1 serving (100 grams) contains 150 calories, 3.0 grams of protein, 12.0 grams of fat, and 5.0 grams of carbohydrates.

Nutrition Information

1 cup (250g)

Calories		375
% Daily Value*
Total Fat		30 g	38%
	Saturated Fat	5 g	25%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		750 mg	32%
Total Carbohydrates		12.5 g	4%
	Dietary Fiber	5 g	17%
	Sugars	2.5 g
protein		7.5 g	15%
Vitamin D		0 mcg	0%
Calcium		250 mg	19%
Iron		6.8 mg	37%
Potassium		1250 mg	26%

* 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

🥓 Keto friendly

🍯 Low sugar

🍞 Low carbs

Source of Calories

Fat: 270 cal (77.1%)

Protein: 30 cal (8.6%)

Carbs: 50 cal (14.3%)

About Fried spinach

Fried spinach is a simple dish made by lightly cooking fresh spinach leaves in oil, often with garlic or spices. Originating from various global cuisines, including Mediterranean and East Asian, it is a quick and flavorful way to prepare one of the most nutrient-dense leafy greens. Spinach itself is low in calories while rich in essential nutrients such as vitamin A, vitamin K, folate, iron, and magnesium. Even when cooked, spinach retains many of its health benefits, although some water-soluble vitamins like vitamin C may slightly decrease. Fried spinach is versatile and used as a side dish or ingredient in salads, sandwiches, or casseroles, providing a delicious and nutritionally rich option.

Health Benefits

• Rich in vitamin K, essential for blood clotting and bone health, with 181% of the daily recommended intake in one cooked cup.
• Contains iron, which supports red blood cell production and prevents anemia, offering 3.2 mg per cooked cup.
• Offers high levels of lutein and zeaxanthin, antioxidants that promote eye health and may reduce the risk of macular degeneration.

Dietary Considerations

Allergens: None known

Suitable for: Vegetarian, vegan, gluten-free, dairy-free, low-calorie

Not suitable for: Low-oxalate diets, individuals with certain kidney conditions sensitive to oxalates

Selection and Storage

Store raw spinach in an airtight container in the refrigerator and use within 3-5 days. Cooked fried spinach should be refrigerated and consumed within 2-3 days.

Common Questions About Fried spinach Nutrition

Is fried spinach high in protein?

Fried spinach contains about 2.9 grams of protein per 1 cup of cooked spinach. While not particularly high in protein, spinach is a good source of vitamins and minerals, including vitamin K and iron.

Can I eat fried spinach on a keto diet?

Yes, fried spinach is compatible with a keto diet as it is low in carbs, containing approximately 3.6 grams of net carbs per 1 cup of cooked spinach. Ensure not to use carb-heavy oils or additional ingredients in your frying process.

What are the health benefits of fried spinach?

Fried spinach retains many nutrients, such as vitamin K, vitamin A, iron, and antioxidants like lutein. However, frying spinach can reduce its water-soluble vitamins like vitamin C. It’s still a low-calorie, nutrient-dense option for improving heart health and vision.

How much fried spinach should I serve per person?

A standard serving of fried spinach is about 1 cup of cooked spinach, which equates to 2-3 cups of raw spinach before cooking. This serving size provides important nutrients while keeping calorie intake low, around 41 calories.

How does fried spinach compare to raw spinach in terms of nutrients?

Fried spinach is more compact since cooking reduces its volume by removing water. It offers higher concentrations of nutrients like iron and calcium per serving compared to raw spinach. However, cooking can diminish some water-soluble vitamins, such as vitamin C.

Data Sources & Scientific References