1 serving (100 grams) contains 41 calories, 5.0 grams of protein, 0.5 grams of fat, and 7.0 grams of carbohydrates.
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Nutrition Information
Calories |
97.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.2 g | 1% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 300 mg | 13% | |
| Total Carbohydrates | 16.7 g | 6% | |
| Dietary Fiber | 5.7 g | 20% | |
| Sugars | 1.0 g | ||
| protein | 11.9 g | 23% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 323.8 mg | 24% | |
| Iron | 6.4 mg | 35% | |
| Potassium | 1328.6 mg | 28% | |
* 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 Mashed spinach
Mashed spinach is a nutrient-dense dish made by steaming or boiling spinach leaves and blending or mashing them until smooth. Spinach, which originates from Persia, is cultivated worldwide and commonly used in a variety of cuisines, including Mediterranean, Indian, and Western dishes. It is celebrated for its vibrant green color and mild, earthy flavor. Spinach is low in calories and rich in several essential nutrients, including vitamins A, C, and K, iron, magnesium, and dietary fiber. A single cup of cooked spinach provides more than 600% of the daily recommended intake of vitamin K, which plays a critical role in bone and cardiovascular health. Its antioxidant profile, including lutein and beta-carotene, makes it a popular choice for promoting overall wellbeing. Mashed spinach is often paired with spices and herbs or used as a side dish to complement protein-rich meals like baked chicken or grilled fish.
Health Benefits
- Supports bone health due to high levels of vitamin K (over 600% of daily needs in one cooked cup).
- Promotes healthy eye function with lutein and zeaxanthin, which are carotenoids that protect against oxidative damage in the retina.
- Enhances immune health with vitamin C, providing 30% of daily requirements in a cooked cup.
- Aids digestion through its dietary fiber content, helping regulate bowel movements and support gut health.
- Provides iron, which is crucial for red blood cell production and oxygen transport in the body.
Dietary Considerations
Selection and Storage
Store raw spinach in the refrigerator in a loose plastic bag or container and use within 3-5 days. To prepare mashed spinach, cook it gently to preserve nutrients and season minimally to retain its natural flavor.
Common Questions About Mashed spinach Nutrition
Is mashed spinach high in nutrients like protein and vitamins?
Mashed spinach is not a high-protein food, providing about 2.8 grams of protein per cooked cup (approximately 130 grams). However, it is rich in vitamins like Vitamin A (over 9,000 IU per cup), Vitamin C (about 18 milligrams), and iron (approximately 3.2 milligrams), making it an excellent choice for nutrient density.
Can I eat mashed spinach on a keto diet?
Yes, mashed spinach is keto-friendly due to its low carbohydrate content. One cup of cooked spinach contains only about 3.7 grams of total carbs, 2.7 grams of which are fiber, leaving it with just 1 gram of net carbs. It's an ideal side dish for those following a ketogenic diet.
What are the health benefits of eating mashed spinach?
Mashed spinach is packed with antioxidants like lutein and zeaxanthin, which support eye health. It is also high in calcium, magnesium, and potassium, aiding heart and bone health. However, it contains oxalates, which may interfere with calcium absorption for individuals prone to kidney stones.
What is a recommended serving size of mashed spinach?
A typical serving size for mashed spinach is around half to one cup (about 90–130 grams). For most individuals, this portion provides a balanced amount of nutrients like fiber and vitamins without overloading on oxalates, making it a healthy addition to meals.
How does mashed spinach compare to creamed spinach?
Mashed spinach is lighter and lower in calories compared to creamed spinach, which is often made with cream or cheese. A cup of mashed spinach typically has around 40 calories, while creamed spinach can range from 120–200 calories per cup depending on added ingredients. This makes mashed spinach a better choice for lower-calorie and dairy-free diets.
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.
