1 serving (85 grams) contains 20 calories, 2.2 grams of protein, 0.2 grams of fat, and 3.6 grams of carbohydrates.
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Nutrition Information
Calories |
6.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.1 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 21.7 mg | 0% | |
| Total Carbohydrates | 1.2 g | 0% | |
| Dietary Fiber | 0.7 g | 2% | |
| Sugars | 0.1 g | ||
| protein | 0.7 g | 1% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 28.3 mg | 2% | |
| Iron | 0.9 mg | 5% | |
| Potassium | 156.7 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 mix
Spinach mix typically consists of tender baby spinach leaves blended with other leafy greens such as arugula, kale, or chard. Originating from Mediterranean cuisine, spinach has become a global staple due to its rich flavor and versatility in salads, smoothies, and cooked dishes. Spinach is a low-calorie, nutrient-dense vegetable, packed with essential vitamins and minerals. A single cup (30g) of fresh spinach contains only about 7 calories yet provides approximately 56% of the daily recommended intake (DRI) of vitamin A, 15% of vitamin K, and smaller amounts of iron, calcium, and vitamin C. It is also a good source of antioxidants like lutein and zeaxanthin, which benefit eye health. Combining spinach with other greens in mix varieties enhances its nutritional profile and taste, making it an excellent addition to a balanced diet.
Health Benefits
- Rich in vitamin K, which supports bone health by aiding calcium regulation and improving bone mineral density.
- High in lutein and zeaxanthin, antioxidants specifically linked to reducing the risk of macular degeneration and cataracts.
- Provides plant-based iron, essential for red blood cell oxygen transport, though pairing with vitamin C enhances its absorption.
- Contains folate (B9), crucial for DNA synthesis and especially important during pregnancy for fetal development.
- Supports heart health with potassium, which helps regulate blood pressure by counteracting sodium levels.
Dietary Considerations
Selection and Storage
Store spinach mix in a sealed container or plastic bag in the refrigerator's crisper drawer for up to 5-7 days. Rinse thoroughly before use to remove potential grit or contaminants.
Common Questions About Spinach mix Nutrition
Is spinach mix high in protein?
Spinach mix is not particularly high in protein, containing about 2.9 grams of protein per 100 grams. However, it is a low-calorie option with only 23 calories per 100 grams, making it a nutrient-dense addition to meals.
Can I eat spinach mix on a keto diet?
Yes, spinach mix is keto-friendly as it is very low in carbohydrates, containing only about 3.6 grams of carbs per 100 grams. Its high fiber content also makes it a great addition to a low-carb diet.
What are the health benefits of spinach mix?
Spinach mix is rich in vitamins A, C, and K, along with iron, magnesium, and calcium. These nutrients support immune function, bone health, and overall cellular repair. However, people sensitive to oxalates should moderate their intake as spinach contains oxalates which can contribute to kidney stone formation in susceptible individuals.
How much spinach mix should I eat per serving?
A standard serving of spinach mix is about 1 cup, or 30 grams, which contains approximately 7 calories and a good dose of vitamins A and K. For optimal nutrition, aim for 2-3 servings per day as part of a balanced diet.
How does spinach mix compare to other leafy greens like kale?
Spinach mix is milder in flavor and more tender than kale, making it a versatile choice for salads or smoothies. While both are highly nutritious, kale contains slightly more vitamin C and calcium, whereas spinach boasts higher levels of iron and folate. Both are excellent choices for a healthy diet, depending on your nutrient needs.
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.
