1 serving (30 grams) contains 8 calories, 0.9 grams of protein, 0.2 grams of fat, and 0.7 grams of carbohydrates.
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Nutrition Information
Calories |
6.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.2 g | 0% | |
| Saturated Fat | 0.0 g | 0% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 27.8 mg | 1% | |
| Total Carbohydrates | 0.6 g | 0% | |
| Dietary Fiber | 0.4 g | 1% | |
| Sugars | 0.1 g | ||
| protein | 0.7 g | 1% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 17 mg | 1% | |
| Iron | 0.3 mg | 1% | |
| Potassium | 145.5 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
Spinach (Spinacia oleracea) is a leafy green vegetable originating from Persia and commonly used in a variety of cuisines, from Mediterranean to South Asian. It is known for its dark green leaves and mild flavor. Spinach is nutrient-dense while being low in calories, providing about 27 kcal per 100 grams. It offers an excellent source of vitamins and minerals, including vitamin C (26.5 mg), calcium (68 mg), and iron (1.26 mg), along with 2.85 grams of protein and 1.6 grams of dietary fiber. Its versatility allows it to be eaten raw in salads, sautéed, or blended into smoothies, making it a staple in both traditional and modern dishes around the world.
Health Benefits
- Spinach is rich in vitamin C, which supports immune function and promotes healthier skin by aiding collagen synthesis.
- It contains iron, an essential mineral for the production of hemoglobin and oxygen transport in the blood.
- The calcium content in spinach supports bone health and helps with muscle contraction and nerve function.
- Spinach is high in antioxidants, such as beta-carotene, which can reduce oxidative stress and support eye health.
- Dietary fiber in spinach contributes to improved digestion and supports a healthy gut microbiome.
Dietary Considerations
Selection and Storage
Store spinach unwashed in the refrigerator crisper drawer in a sealed plastic bag or container. Use within 5-7 days for optimal freshness. Wash thoroughly before consumption to remove dirt and pesticides.
Common Questions About Spinach Nutrition
Is spinach high in protein?
Spinach contains 2.85 grams of protein per 100 grams, which is moderate for a leafy green vegetable but relatively low compared to animal-based proteins and legumes. It can still contribute to your daily protein intake, especially in plant-based diets.
Can I eat spinach on a keto diet?
Yes, spinach is keto-friendly as it contains only 2.41 grams of carbs per 100 grams, with 1.6 grams of fiber, leaving a net carb content of less than 1 gram. It is an excellent low-carb option for maintaining ketosis.
What are the health benefits of spinach?
Spinach is packed with vitamins such as vitamin A, vitamin K, vitamin C, and minerals like iron and magnesium. It supports healthy skin, boosts immunity, and promotes bone health. However, individuals prone to kidney stones should monitor spinach intake due to its high oxalate content.
How much spinach should I eat per serving?
A typical serving size is about 1 cup of raw spinach or 30 grams, which provides approximately 7 calories, 0.8 grams of protein, and valuable nutrients. For cooked spinach, around ½ cup (90 grams) is a standard portion.
How does spinach compare to kale nutritionally?
Spinach is slightly lower in calories and carbs compared to kale but provides more iron, folate, and vitamin K. Kale, on the other hand, is higher in vitamin C and fiber. Both are nutrient-dense options, though spinach has a milder taste and softer texture, making it easier to integrate into various dishes.
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.
- USDA FoodData - Spinach DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Vitamin C - Fact Sheet for Health ProfessionalsOffice of Dietary Supplements, NIHDiscusses the health benefits, dietary sources, and recommended intakes of vitamin C, a key nutrient found in spinach.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Health and Human Services and U.S. Department of AgricultureRecommends leafy greens like spinach as part of a healthy eating pattern and a source of essential vitamins.
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.
