1 serving (30 grams) contains 7 calories, 0.9 grams of protein, 0.1 grams of fat, and 1.1 grams of carbohydrates.
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Nutrition Information
Calories |
7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.1 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 24 mg | 1% | |
| Total Carbohydrates | 1.1 g | 0% | |
| Dietary Fiber | 0.7 g | 2% | |
| Sugars | 0.1 g | ||
| protein | 0.9 g | 1% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 30 mg | 2% | |
| Iron | 0.8 mg | 4% | |
| Potassium | 167 mg | 3% | |
* 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 Spinach leaves
Spinach leaves, native to ancient Persia, are a leafy green vegetable commonly used in cuisines worldwide, including Mediterranean, Indian, and American dishes. Spinach is low in calories and rich in essential nutrients, making it a popular choice for health-conscious diets. A 100g serving of raw spinach contains about 23 calories, 2.9g of protein, 2.2g of fiber, and is packed with vitamins A, C, and K1, as well as folate, iron, and potassium. Its nutrient density makes it a versatile and valuable addition to salads, smoothies, soups, and sautés.
Health Benefits
- Boosts eye health due to its high levels of vitamin A and lutein, which help maintain healthy vision.
- Supports bone health with an abundant amount of vitamin K1, essential for calcium absorption and bone strength.
- Rich in iron, it contributes to the production of hemoglobin, which supports oxygen transport in blood and combats anemia.
Dietary Considerations
Selection and Storage
Store spinach in a perforated bag in the refrigerator and consume within 3-5 days for peak freshness. Wash thoroughly before use to remove dirt or debris.
Common Questions About Spinach leaves Nutrition
Is spinach high in protein?
Spinach is not particularly high in protein but does provide 2.9 grams of protein per 100 grams. It is a good source of plant-based protein but should be combined with other protein-rich foods for a balanced diet.
Can I eat spinach on a keto diet?
Yes, spinach is keto-friendly due to its low carbohydrate content. A 100-gram serving contains about 3.6 grams of carbs, of which 2.2 grams are fiber, leaving only 1.4 grams of net carbs.
What are the health benefits of spinach?
Spinach is rich in vitamins A, C, and K, as well as minerals like iron, magnesium, and calcium. It is known for supporting bone health, boosting immunity, and acting as an antioxidant to fight inflammation. However, people prone to kidney stones should limit intake due to its high oxalate content.
What is the recommended serving size for spinach?
A standard serving size for fresh spinach is roughly 1 cup (30 grams) of raw leaves or 1/2 cup (90 grams) of cooked spinach. This provides just 7 calories per cup raw or 41 calories per cup cooked, making it a low-calorie addition to meals.
How does spinach compare to kale in nutrition?
Spinach and kale are both nutrient-dense, but spinach is higher in iron (2.7 mg vs. 1.8 mg per 100 grams) and magnesium, while kale has more vitamin C and calcium. Both are excellent choices, but spinach has a milder flavor and softer texture, making it more versatile for raw dishes like salads.
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.
- Nutrient and antioxidant content in spinach and its health effectsNIH Office of Dietary SupplementsProvides information on key nutrients in spinach, like vitamin K, iron, and folate, and their health effects.
- Spinach and its impact on cardiovascular and bone health: Research overviewAmerican Journal of Clinical NutritionPeer-reviewed research article examining spinach’s role in cardiovascular health and bone development due to its nutrient profile.
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.
