Stir-fried spinach

Side Dish

Item Rating: 87/100

1 serving (100 grams) contains 41 calories, 3.0 grams of protein, 2.5 grams of fat, and 4.0 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		82
% Daily Value*
Total Fat		5 g	6%
	Saturated Fat	0.8 g	4%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		130 mg	5%
Total Carbohydrates		8 g	2%
	Dietary Fiber	4.8 g	17%
	Sugars	0.8 g
protein		6 g	12%
Vitamin D		0 mcg	0%
Calcium		198 mg	15%
Iron		5.4 mg	30%
Potassium		1116 mg	23%

* 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: 45 cal (44.6%)

Protein: 24 cal (23.8%)

Carbs: 32 cal (31.7%)

About Stir-fried spinach

Stir-fried spinach is a quick and versatile dish commonly found in many Asian cuisines, especially Chinese and Korean cooking. Spinach has its origins in ancient Persia, and its nutritional profile makes it a global superfood. When stir-fried, it retains much of its vibrant, slightly earthy flavor while being boosted with seasonings such as garlic, ginger, or soy sauce. Spinach is low in calories and packed with essential nutrients, including vitamins A, C, and K, iron, calcium, and potassium. It also contains dietary fiber and antioxidants like lutein and zeaxanthin, which contribute to overall health. Stir-frying minimizes nutrient loss compared to boiling, making it an excellent preparation method for preserving the nutritional value of spinach.

Health Benefits

• Promotes eye health due to lutein and zeaxanthin, which are powerful antioxidants.
• Supports bone health with vitamin K, which helps in calcium absorption.
• Boosts immune function through high levels of vitamin C.
• Regulates blood pressure with potassium, a vital mineral for cardiovascular health.
• Enhances digestion via dietary fiber, aiding in healthy bowel movements.

Dietary Considerations

Allergens: Contains soy (if soy sauce is used), garlic (if added)

Suitable for: Vegetarian, vegan, gluten-free (if gluten-free soy sauce is used), low-calorie diets

Not suitable for: Low-potassium diets, fodmap-sensitive individuals (due to garlic or onion additives if used)

Selection and Storage

Store fresh spinach in a breathable produce bag in the refrigerator and consume within 3-5 days. After stir-frying, refrigerate leftovers within 2 hours and consume within 3 days for optimal freshness.

Common Questions About Stir-fried spinach Nutrition

Is stir-fried spinach high in protein?

Spinach itself is not high in protein, with about 2.9 grams of protein per 100 grams of raw spinach. When stir-fried, the protein content remains similar, but additional ingredients like oil or garlic won’t significantly add to protein levels. It’s more notable for its vitamins and minerals, rather than its protein content.

Can I eat stir-fried spinach on a keto diet?

Absolutely! Spinach is very low in carbs, with only about 3.6 grams of carbohydrates per 100 grams of raw spinach, and net carbs are even lower after accounting for fiber. Stir-frying it with keto-friendly fats like olive oil or butter makes it an excellent choice for keto meals.

What are the health benefits of eating stir-fried spinach?

Stir-fried spinach is rich in vitamins A, C, and K, as well as iron, calcium, and antioxidants like lutein, which support eye health. Cooking spinach increases its bioavailability for some nutrients, like iron and calcium, while reducing oxalates that might hinder absorption. Just be mindful of high sodium if excessive salt is added during preparation.

What is the recommended serving size for stir-fried spinach?

A typical serving size for stir-fried spinach is about 1 cup cooked, which equates to approximately 180 grams. This provides roughly 41 calories, 5 grams of carbs, and 4 grams of fiber. This portion size is ideal for incorporating nutritional value without over-consuming calories.

How does stir-fried spinach compare to raw spinach nutritionally?

Cooking spinach, including stir-frying, reduces its water content, concentrating its nutrients like iron, calcium, and vitamins A and K. However, some water-soluble nutrients, like vitamin C, may diminish slightly during cooking. Stir-frying is a healthy method that can enhance flavor while retaining most of the essential nutrients.

Data Sources & Scientific References