Spinach stir-fry

Vegetable

Item Rating: 81/100

1 serving (150 grams) contains 100 calories, 3.0 grams of protein, 7.0 grams of fat, and 7.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		160.0
% Daily Value*
Total Fat		11.2 g	14%
	Saturated Fat	1.6 g	8%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		480 mg	20%
Total Carbohydrates		11.2 g	4%
	Dietary Fiber	4.8 g	17%
	Sugars	1.6 g
protein		4.8 g	9%
Vitamin D		0 mcg	0%
Calcium		160.0 mg	12%
Iron		4.3 mg	23%
Potassium		800.0 mg	17%

* 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

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 100 cal (61.2%)

Protein: 19 cal (11.7%)

Carbs: 44 cal (27.2%)

About Spinach stir-fry

Spinach stir-fry is a simple and nutritious dish commonly found in various cuisines, particularly Asian and Mediterranean. Spinach, the star ingredient, is a leafy green vegetable rich in essential nutrients like vitamins A, C, K, and folate, along with iron, potassium, and antioxidants. When lightly cooked in a stir-fry, spinach retains most of its nutrients while becoming more palatable and easier to digest. This recipe may incorporate garlic, sesame oil, and soy sauce for extra flavor. Spinach stir-fry is low in calories, high in fiber, and provides a broad range of micronutrients, making it a popular choice for health-conscious eaters and those seeking quick, nutrient-dense meals.

Health Benefits

• Rich in Vitamin K, essential for bone health and blood clotting.
• High in iron, which supports the production of hemoglobin and prevents anemia.
• Contains antioxidants like beta-carotene, promoting eye health and reducing oxidative stress.
• Packed with Vitamin C to strengthen the immune system and repair tissues.
• Good source of potassium, helping regulate blood pressure and muscle function.

Dietary Considerations

Allergens: Contains soy (if soy sauce is used), sesame (if sesame oil is used)

Suitable for: Vegetarian, vegan, gluten-free (if no soy sauce with wheat is used), low-calorie diets

Not suitable for: Soy allergy, sesame allergy

Selection and Storage

Store fresh spinach in a sealed container in the refrigerator and use within 3-5 days for best quality. Consume stir-fry immediately or refrigerate leftovers in an airtight container for up to 2 days.

Common Questions About Spinach stir-fry Nutrition

Is Spinach Stir-Fry high in protein?

Spinach is not particularly high in protein, offering about 2.9 grams of protein per 100 grams of raw spinach. However, when combined with other protein-rich ingredients in a stir-fry, such as tofu or chicken, it can contribute to a balanced meal.

Can I eat Spinach Stir-Fry on a keto diet?

Yes, Spinach Stir-Fry is keto-friendly as spinach is low in carbs, containing only about 1.4 grams of net carbs per 100 grams. Ensure other ingredients in the stir-fry, like sauces or oils, align with keto guidelines by avoiding added sugars or high-carb elements.

What are the health benefits of Spinach Stir-Fry?

Spinach Stir-Fry is rich in vitamins A, C, and K, as well as folate, iron, and magnesium. These nutrients support bone health, immune function, and cardiovascular health. However, individuals with kidney stones may want to moderate their intake due to spinach's high oxalate content.

How much Spinach Stir-Fry should I eat per serving?

A typical serving size is about 1 cup of cooked spinach, which provides approximately 41 calories. Pairing it with protein and healthy fats makes it more satisfying and nutritionally complete.

How does Spinach Stir-Fry compare to raw spinach in terms of nutrients?

Cooking spinach reduces its water content, making nutrients like iron and calcium more concentrated per serving. However, heating can slightly decrease levels of heat-sensitive nutrients like vitamin C. Stir-frying with minimal oil helps retain most nutrients while enhancing flavor.

Data Sources & Scientific References