Spinach
How Many Calories in Spinach? Nutrition Facts and Benefits
Spinach is a tender, leafy green vegetable prized worldwide for its mild flavor and versatility. Originating from ancient Persia and popularized through Mediterranean and Asian cuisines, it can be enjoyed raw in salads or cooked in soups, sautés, omelets, and smoothies. With its vibrant color and nutrient density, spinach fits easily into everyday meals.
Calories and Nutrition (Average)
| # | Amount | Calories | Carbohydrate | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 grams (raw) | 23 kcal | 3.6 g | 2.9 g | 0.4 g | 2.2 g | 79 mg |
| 2 | 1 cup (30 g, raw) | 7 kcal | 1.1 g | 0.9 g | 0.1 g | 0.7 g | 24 mg |
Health Benefits of Spinach
- Rich in vitamin K, vitamin A (as beta-carotene), folate, vitamin C, and minerals like iron and magnesium.
- Packed with antioxidants (lutein, zeaxanthin) that support eye health.
- Naturally low in calories while providing fiber for fullness and digestive support.
- Dietary nitrates may help maintain healthy blood pressure and vascular function.
- Supports bone health thanks to vitamin K and magnesium.
Tips for Eating Spinach
- Enjoy raw in salads or lightly sauté with olive oil and garlic to retain nutrients and flavor.
- Pair with vitamin C sources (lemon, strawberries, bell pepper) to enhance iron absorption.
- Add to eggs, pasta, soups, smoothies, or grain bowls for an easy nutrient boost.
- Rinse leaves well; if sensitive to oxalates, blanch briefly and drain before using.
- Choose fresh, crisp leaves or plain frozen spinach (no added salt) to control sodium.