1 serving (100 grams) contains 23 calories, 2.9 grams of protein, 0.4 grams of fat, and 3.6 grams of carbohydrates.
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Nutrition Information
Calories |
53.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.9 g | 1% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 183.7 mg | 7% | |
| Total Carbohydrates | 8.4 g | 3% | |
| Dietary Fiber | 5.1 g | 18% | |
| Sugars | 0.9 g | ||
| protein | 6.7 g | 13% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 230.2 mg | 17% | |
| Iron | 6.3 mg | 35% | |
| Potassium | 1297.7 mg | 27% | |
* 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 Spinaches
Spinach is a leafy green vegetable that originates from Persia and is widely used in various cuisines, including Mediterranean, Indian, and East Asian dishes. Known for its dark green leaves, spinach is highly versatile and can be consumed raw or cooked. Nutritionally, spinach is low in calories (23 per 100g), yet rich in essential nutrients such as iron, calcium, vitamin C, and fiber. It is also an excellent source of antioxidants, including lutein and zeaxanthin, supporting eye health. Spinach contains moderate protein levels and negligible fat, making it a healthy addition to most diets.
Health Benefits
- Rich in iron (2.7mg per 100g), spinach supports healthy red blood cell formation and prevents anemia.
- High vitamin C content (28.1mg per 100g) boosts immunity and promotes skin health through collagen production.
- Contains dietary fiber (2.2g per 100g) which supports gut health and aids digestion.
Dietary Considerations
Selection and Storage
Store spinach unwashed in a breathable bag in the refrigerator to maintain freshness. Use within 5 days for optimal nutrient retention.
Common Questions About Spinaches Nutrition
Is spinach high in protein?
Spinach is relatively low in protein, providing 2.9 grams of protein per 100 grams. While it’s not a major source of protein, it can still contribute to your daily protein intake, especially in large portions or as part of a balanced diet.
Can I eat spinach on a keto diet?
Yes, spinach is an excellent choice for a keto diet. It is very low in net carbs, with just 1.4 grams of net carbs per 100 grams (total carbs 3.6g minus fiber 2.2g). Its low carbohydrate content and high nutrient density make it a keto-friendly vegetable.
What are the health benefits of spinach?
Spinach is a nutrient-dense food packed with vitamins like Vitamin K (460% of the DV per 100g), Vitamin A, folate, and iron. It may support bone health, boost immunity, and improve heart health due to its low calorie content and high levels of antioxidants, especially lutein and zeaxanthin.
What is a recommended portion size for spinach?
A typical serving of spinach is about 1 cup (30 grams) of raw spinach, which contains approximately 7 calories and 0.9 grams of protein. For cooked spinach, a serving is usually 1/2 cup (90 grams), which has around 20 calories and 2.7 grams of protein.
How does spinach compare to kale nutritionally?
Spinach and kale are both nutrient-dense greens, but spinach is lower in calories (23 vs. 35 per 100g) and has a milder taste. Spinach also provides more iron (2.7mg vs. 1.6mg per 100g), while kale contains more Vitamin C and slightly more fiber, making both great choices based on dietary 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.
