1 serving (85 grams) contains 35 calories, 3.0 grams of protein, 0.5 grams of fat, and 4.0 grams of carbohydrates.
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Nutrition Information
Calories |
70 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.0 g | 1% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 130 mg | 5% | |
| Total Carbohydrates | 8 g | 2% | |
| Dietary Fiber | 4.4 g | 15% | |
| 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
Source of Calories
About Wilted spinach
Wilted spinach is a lightly sautéed or steamed preparation of spinach, a leafy green vegetable that is believed to have originated in ancient Persia and is a staple in Mediterranean, Middle Eastern, and Asian cuisines. Known for its soft texture and earthy flavor when cooked, spinach is highly nutritious and low in calories. A 100-gram serving of cooked spinach provides only 23 calories while being rich in vitamins A, C, and K, as well as minerals like iron, magnesium, and potassium. It is an excellent source of antioxidants such as lutein and beta-carotene, making it a key component in numerous healthy diets globally.
Health Benefits
- Rich in Vitamin K, which supports bone health and blood clotting functions (558 mcg per 100 grams of cooked spinach).
- High in iron, aiding in oxygen transport in the blood and energy production (3.6 mg per 100 grams).
- Contains lutein and zeaxanthin, antioxidants that promote eye health and help prevent macular degeneration.
- Good source of magnesium, important for muscle function, nerve transmission, and blood sugar regulation (87 mg per 100 grams).
- Low in calories and high in fiber, supporting digestive health and weight management.
Dietary Considerations
Selection and Storage
Store fresh spinach in the refrigerator in a dry, sealed container or produce bag and consume within 3-5 days. Avoid washing before storage to prevent moisture buildup; rinse thoroughly before cooking.
Common Questions About Wilted spinach Nutrition
Is wilted spinach high in protein?
Wilted spinach is not a high-protein food; a one-cup serving contains around 0.9 grams of protein. While spinach is more valued for its vitamins and minerals, it can complement higher-protein foods in meals.
Can I eat wilted spinach on a keto diet?
Yes, wilted spinach is keto-friendly as it is very low in carbohydrates. A one-cup serving of wilted spinach has about 1 gram of net carbs, making it a great addition to a ketogenic diet.
What are the health benefits of wilted spinach?
Wilted spinach is rich in essential nutrients like vitamin A, vitamin K, folate, and iron. These nutrients support eye health, blood clotting, and energy metabolism, but its oxalate content may limit iron absorption for some individuals.
How much wilted spinach should I eat per serving?
A serving size of wilted spinach is typically around one cup, which provides approximately 40 calories. Adjust portions based on your nutritional needs, as spinach reduces significantly in size when cooked.
How does wilted spinach compare to raw spinach in nutrients?
Wilted spinach is slightly more concentrated in certain vitamins and minerals due to cooking, but its vitamin C content may decrease. Both forms are nutritious, but cooking makes it easier to consume larger quantities.
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.
