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 |
20.9 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.4 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 71.8 mg | 3% | |
| Total Carbohydrates | 3.3 g | 1% | |
| Dietary Fiber | 2 g | 7% | |
| Sugars | 0.4 g | ||
| protein | 2.6 g | 5% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 90 mg | 6% | |
| Iron | 2.5 mg | 13% | |
| Potassium | 507.3 mg | 10% | |
* 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 raw
Spinach (Spinacia oleracea) is a leafy green vegetable that originated in ancient Persia and is now a staple in global cuisines, especially Mediterranean, Indian, and Western diets. This nutrient-dense vegetable is low in calories, with just 23 calories per 100 grams, but rich in essential vitamins and minerals. It provides an abundant source of Vitamin A, Vitamin C, Vitamin K, folate, iron, and magnesium. Spinach is also high in antioxidants, including lutein and zeaxanthin, which contribute to its reputation as a health-promoting superfood. It is typically consumed raw in salads or smoothies but is also versatile in cooked dishes.
Health Benefits
- Supports eye health due to high lutein and zeaxanthin content, which help protect against macular degeneration.
- Rich in iron (2.7 mg per 100 g) which supports oxygen transport in the blood and helps prevent anemia.
- High in Vitamin K (482 mcg per 100 g), essential for bone health and proper blood clotting processes.
- Packed with Vitamin C (28 mg per 100 g), which strengthens the immune system and promotes healthy skin.
- Contains magnesium (79 mg per 100 g), which supports muscle and nerve function, energy production, and heart health.
Dietary Considerations
Selection and Storage
Store raw spinach in a plastic bag or airtight container in the refrigerator for up to a week. Wash thoroughly before consuming to remove dirt or potential pesticides.
Common Questions About Spinach raw Nutrition
What are the nutritional benefits of raw spinach?
Raw spinach is rich in essential nutrients, including vitamin K (121% of the daily value per 100 grams), vitamin A, vitamin C, and potassium. It contains about 23 calories, 2.9 grams of protein, and 2.2 grams of fiber per 100 grams, making it a low-calorie, nutrient-dense food.
Is raw spinach suitable for a keto diet?
Yes, raw spinach is suitable for a keto diet as it is low in carbs with only 3.6 grams of total carbohydrates and 2.2 grams of net carbs per 100 grams. Its low carb content and high nutrient density make it a great addition to keto-friendly meals.
What are the health benefits or concerns of eating raw spinach?
Raw spinach is highly beneficial for bone health due to its high vitamin K content and supports immunity with its vitamin C and A levels. However, it contains oxalates, which can inhibit calcium absorption or contribute to kidney stones in susceptible individuals when consumed in large amounts. Moderation and variety in diet are key.
How much raw spinach should I eat daily?
A common serving size is 1 cup (30 grams) of raw spinach, which provides a significant amount of nutrients for only 7 calories. For most adults, incorporating 1-3 cups per day as part of a balanced diet is a healthy recommendation.
How does raw spinach compare to cooked spinach nutritionally?
Raw spinach retains more vitamin C compared to cooked spinach as heat can deplete this nutrient. However, cooking spinach reduces its oxalate levels, making minerals like calcium and iron more bioavailable. Including both raw and cooked spinach in your diet ensures you maximize nutritional benefits.
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.
