1 serving (100 grams) contains 22 calories, 3.1 grams of protein, 0.3 grams of fat, and 3.3 grams of carbohydrates.
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Nutrition Information
Calories |
52.9 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.7 g | 0% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 12.0 mg | 0% | |
| Total Carbohydrates | 7.9 g | 2% | |
| Dietary Fiber | 2.4 g | 8% | |
| Sugars | 4.8 g | ||
| protein | 7.5 g | 15% | |
| Vitamin D | 16.8 mcg | 84% | |
| Calcium | 7.2 mg | 0% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 764.4 mg | 16% | |
* 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 Mushrooms and spinach
Mushrooms and spinach are nutrient-dense foods widely used in various cuisines, especially European, Asian, and vegetarian recipes. Mushrooms, primarily cultivated white button or cremini varieties, are rich in antioxidants and low in calories. Spinach, a leafy green vegetable commonly used raw or cooked, has origins in ancient Persia and is now a staple in diets around the globe. Together, they form a fiber-rich, low-fat combination high in essential nutrients like vitamin C, vitamin A, iron, and potassium. This versatile pairing is popular in salads, soups, stir-fries, and casseroles, offering a natural boost to overall health while being light on calories (approximately 30 kcal per serving).
Health Benefits
- Supports immune function due to mushrooms' beta-glucans and spinach's vitamin C content.
- Promotes healthy digestion as both are rich in dietary fiber, aiding gut health.
- Enhances bone health with spinach's significant levels of vitamin K and calcium.
- Improves energy levels thanks to spinach's iron, necessary for oxygen transport in the body.
- Provides antioxidant protection due to mushrooms' selenium and spinach's vitamin A.
Dietary Considerations
Selection and Storage
Store mushrooms in a paper bag in the refrigerator to prevent moisture buildup. Spinach should be kept in a perforated bag or container in the fridge. Wash both thoroughly before use.
Common Questions About Mushrooms and spinach Nutrition
Are mushrooms and spinach nutritious?
Yes, both mushrooms and spinach are highly nutritious. Spinach provides key vitamins like vitamin K (460% RDI per 100g), vitamin A, and folate, along with iron and magnesium. Mushrooms are low in calories and rich in B vitamins, selenium, and antioxidants like ergothioneine. Combined, they form a nutrient-dense, low-calorie option.
Can I eat mushrooms and spinach on a keto diet?
Yes, mushrooms and spinach are excellent for a keto diet. Spinach contains just 3.6g of carbs per 100g (with 2.2g of fiber), and mushrooms are also low in carbs at around 2.3g per 100g. Their low net carb content and nutrient density make them ideal for ketogenic eating.
What are the health benefits of eating mushrooms and spinach?
Mushrooms and spinach support overall health in several ways. Spinach is rich in antioxidants like lutein and beta-carotene, which promote eye and skin health, while its iron content aids in oxygen transport. Mushrooms help boost immunity and provide compounds that may reduce inflammation. Combined, they are excellent for heart health and nutrient replenishment.
What is the recommended serving size for mushrooms and spinach?
A typical serving size is 1 cup of raw spinach (approximately 30g) and 1 cup of raw sliced mushrooms (about 70g). This combination provides roughly 30-35 calories, 3g of protein, 4-5g of carbohydrates, and an array of vitamins and minerals, making it a light and nutrient-packed choice.
How do mushrooms and spinach compare to other vegetables for meal prep?
Mushrooms and spinach cook quickly, making them more convenient than denser vegetables like broccoli or potatoes. They also absorb flavors exceptionally well, making them versatile for sautés, soups, or stir-fries. Nutritionally, they are lower in calories and carbs than starchy vegetables, making them a healthier option for weight management or low-carb meals.
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.
