Raw spinach

Vegetable

Item Rating: 87/100

1 serving (30 grams) contains 7 calories, 0.9 grams of protein, 0.1 grams of fat, and 1.1 grams of carbohydrates.

Nutrition Information

1 cup (20g)

Calories		4.7
% Daily Value*
Total Fat		0.1 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		16 mg	0%
Total Carbohydrates		0.7 g	0%
	Dietary Fiber	0.5 g	1%
	Sugars	0.1 g
protein		0.6 g	1%
Vitamin D		0 mcg	0%
Calcium		20 mg	1%
Iron		0.5 mg	2%
Potassium		111.3 mg	2%

* 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: 0 cal (14.8%)

Protein: 2 cal (39.3%)

Carbs: 2 cal (45.9%)

About Raw spinach

Raw spinach is a leafy green vegetable that originates from Persia, now widely used in cuisines across the globe, especially in Western, Mediterranean, and Asian dishes. It is known for its mild, earthy taste and versatility in salads, smoothies, and cooked meals. Spinach is a nutrient-dense food, rich in vitamins A, C, and K, folate, iron, magnesium, potassium, and fiber. With a low calorie count and high nutrient density, it is an excellent choice for those seeking a balanced diet. It is also a source of plant-based protein and antioxidants like lutein and zeaxanthin, which support eye health.

Health Benefits

• Supports eye health due to its high content of lutein and zeaxanthin.
• Promotes bone health with vitamin K, which plays a key role in calcium metabolism.
• Contributes to heart health with magnesium and potassium, which help regulate blood pressure.
• Boosts immunity as it contains vitamin C, an antioxidant vital for immune system function.
• Supports healthy digestion with its fiber content, promoting regular bowel movements.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, low-calorie

Not suitable for: Low-oxalate diets, individuals prone to kidney stones due to oxalate content

Selection and Storage

Keep spinach refrigerated in an airtight container or produce bag to maintain freshness for up to 5 days. Wash only before use to prevent spoilage.

Common Questions About Raw spinach Nutrition

Is raw spinach high in protein?

Raw spinach contains about 0.9 grams of protein per cup (approximately 30 grams), which is relatively low compared to other protein sources. However, it is packed with other nutrients like iron, calcium, and vitamin K, making it a healthy addition to meals.

Can I eat raw spinach on a keto diet?

Yes, raw spinach is an excellent choice for a keto diet as it is very low in carbohydrates, containing only about 1 gram of net carbs per cup. Its high fiber content and nutrient density make it a keto-friendly leafy green.

What are the health benefits or concerns of eating raw spinach?

Raw spinach is a nutrient powerhouse, rich in vitamins A, C, and K, as well as iron and magnesium, which support bone health, immunity, and energy production. However, it contains oxalates, which can interfere with calcium absorption and may contribute to kidney stone formation in susceptible individuals if consumed excessively.

How much raw spinach should I eat per serving?

A typical serving of raw spinach is about one cup (approximately 30 grams), which provides a good balance of nutrients without overloading on oxalates. For maximum benefits, it can be eaten alongside other foods to diversify nutritional intake.

How does raw spinach compare to cooked spinach nutritionally?

Raw spinach retains more vitamin C than cooked spinach, as heat can degrade this nutrient. However, cooking spinach reduces its oxalate content, making minerals like calcium and iron more bioavailable. Both forms are highly nutritious, but they offer slightly different benefits depending on preparation.

Data Sources & Scientific References