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 |
34.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.6 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 117.9 mg | 5% | |
| Total Carbohydrates | 5.4 g | 1% | |
| Dietary Fiber | 3.3 g | 11% | |
| Sugars | 0.6 g | ||
| protein | 4.3 g | 8% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 147.8 mg | 11% | |
| Iron | 4.0 mg | 22% | |
| Potassium | 832.8 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
Source of Calories
About Spinat
Spinach is a leafy green vegetable originating from Persia and widely integrated into global cuisines, including Mediterranean, Indian, and East Asian dishes. Its mild yet earthy flavor makes it versatile in salads, soups, and cooked dishes. Spinach is nutritionally dense and low in calories, offering only 23 kcal per 100 grams while being rich in essential nutrients such as iron (2.7 mg), calcium (99 mg), vitamin C (28.1 mg), and dietary fiber (2.2 g). This nutrient profile emphasizes its importance in promoting overall health while being suitable for diets focused on weight management and nutrient density.
Health Benefits
- Spinach is high in vitamin C, supporting immune function while acting as a potent antioxidant.
- Rich in iron, spinach aids in red blood cell production and helps prevent anemia, particularly in plant-based diets.
- The high calcium content supports bone health and may reduce the risk of osteoporosis.
- Dietary fiber in spinach promotes digestive health by encouraging regular bowel movements and supporting gut microbiota.
- Its low calorie and high nutrient density make it an excellent food for weight management.
Dietary Considerations
Selection and Storage
Store spinach in a perforated bag in the refrigerator to maintain freshness and wash thoroughly before consumption to remove dirt and grit.
Common Questions About Spinat Nutrition
Is spinach high in protein?
Spinach contains 2.9 grams of protein per 100 grams, which is decent for a leafy green but not considered high compared to protein-rich foods like meat or legumes. It is, however, an excellent additional protein source in a plant-based diet.
Can I eat spinach on a keto diet?
Yes, spinach is an excellent choice for a keto diet. It contains only 3.6 grams of carbs per 100 grams, with 2.2 grams coming from fiber, making its net carb content very low at just 1.4 grams.
What are the health benefits of eating spinach?
Spinach is nutrient-dense and rich in vitamins A, C, K1, and folate while being low in calories. It is also a good source of iron, magnesium, and antioxidants, which can support eye health, bone health, and reduce inflammation. However, those prone to kidney stones should consume it in moderation due to its oxalate content.
How much spinach should I eat daily?
A serving size of spinach is typically around 1 cup of raw leaves (approximately 30 grams) or 1/2 cup cooked. For optimal health benefits, aim for 1-2 servings per day as part of a balanced diet, but you can safely eat more, especially the raw version, since it’s very low in calories.
How does spinach compare to kale nutritionally?
Both spinach and kale are highly nutritious but differ slightly. Spinach has more iron, magnesium, and folate, while kale is higher in vitamin C and calcium. Kale also has a slightly tougher texture, making spinach a better choice for smooth soups or salads.
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.
