Vegetable
boiled unsalted spinach.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
29
PROTEIN
3.0g
CARBS
3.8g
FAT
0.26g
FIBER
2.4g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories29.2kcal—
Protein3.0g6%
Carbohydrates3.8g1%
Fiber2.4g9%
Sugar0.43g1%
Total fat0.26g0%
Saturated fat0.04g0%
Trans fat0g—
Cholesterol0mg0%
Water91.2g—
MINERALS
Sodium70mg3%
Potassium466mg10%
Calcium136mg10%
Iron3.6mg20%
Magnesium87mg21%
Phosphorus56mg4%
Zinc0.76mg7%
Copper0.17mg19%
Manganese0.94mg41%
Selenium1.5µg3%
VITAMINS
Vitamin A524µg58%
Vitamin C9.8mg11%
Vitamin D0µg0%
Vitamin E2.1mg14%
Vitamin K494µg411%
Thiamin (B1)0.10mg8%
Riboflavin (B2)0.24mg18%
Niacin (B3)0.49mg3%
Pantothenic acid (B5)0.15mg3%
Vitamin B60.24mg14%
Folate (B9)146µg37%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup180g
1 tablespoon11.3g
1 teaspoon3.8g
1 ml0.8g
1 liter750g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of Vitamin K, crucial for bone health and blood clotting.
- ✓Rich in Vitamin A (from beta-carotene) and antioxidants like lutein and zeaxanthin, which support vision and eye health.
- ✓Provides a good source of non-heme iron and folate, important for red blood cell production and preventing anemia.
- ✓Cooking reduces oxalate levels, which can improve the body's absorption of minerals like calcium and iron from the spinach.
COOKING TIPS
In the kitchen.
- 1Always squeeze out excess water thoroughly after boiling to prevent dishes from becoming watery.
- 2Boiled spinach serves as a versatile base; enhance its flavor with garlic, lemon juice, olive oil, or a pinch of nutmeg.
- 3To retain nutrients, boil for a minimal amount of time (1-2 minutes) until just wilted, then immediately plunge into ice water to stop the cooking process.
- 4Incorporate into dishes like creamed spinach, omelets, pastas, or dips for an easy nutrient boost.
STORAGE
Keep it fresh.
- Store in an airtight container in the refrigerator and consume within 3-4 days for optimal freshness and texture.
- Squeeze out as much water as possible before storing to prevent it from becoming slimy.
- For longer storage, portion the boiled spinach into freezer-safe bags or containers and freeze for up to 6 months.
FAQ
Frequently asked questions.
Is boiled unsalted spinach healthy?
Yes, boiled unsalted spinach is highly nutritious and low in calories. It is an excellent source of Vitamin K for bone health, Vitamin A for vision, and provides essential minerals like iron and folate for red blood cell production.
How many calories and how much protein are in boiled spinach?
A 100g serving of boiled unsalted spinach contains approximately 23 calories and 2.97g of protein. It is a nutrient-dense food that provides a good amount of plant-based protein for very few calories.
Is boiled spinach better for you than raw spinach?
Boiling spinach reduces oxalate levels, which are compounds that can inhibit the absorption of calcium and iron. By cooking the spinach, these minerals become more bioavailable, meaning your body can absorb them more effectively than from raw leaves.
Is boiled spinach keto-friendly?
Yes, boiled spinach is very keto-friendly. It contains only 3.75g of carbohydrates per 100g, making it an ideal low-carb vegetable for those following a ketogenic or low-glycemic diet.
Is boiled spinach vegan and gluten-free?
Yes, boiled unsalted spinach is naturally vegan and gluten-free. It is a pure plant-based ingredient that contains no animal products or gluten, making it safe for most dietary restrictions.
How long does boiled spinach last in the refrigerator?
Boiled spinach can be stored in an airtight container in the refrigerator for 3 to 5 days. To maintain the best quality, ensure you drain excess liquid before storing.
Can I freeze boiled spinach?
Yes, boiled spinach freezes very well. After boiling, squeeze out as much water as possible and store it in freezer-safe bags or containers; it will remain good for up to 10-12 months.
Does boiling spinach remove its nutrients?
While some water-soluble vitamins like Vitamin C may decrease during boiling, other nutrients like Vitamin A, Vitamin K, and certain antioxidants become more concentrated. To preserve the most nutrients, boil for only 1-2 minutes.
Is boiled spinach good for iron deficiency?
Boiled spinach is a helpful dietary addition for managing iron levels because it contains non-heme iron and folate. Cooking it helps lower oxalates, which improves the body's ability to absorb the iron present in the leaves.
What does boiled unsalted spinach taste like?
Boiled spinach has a mild, earthy, and slightly mineral-like flavor. Because it is unsalted, it acts as a neutral base that easily absorbs the flavors of other ingredients like garlic, lemon, or olive oil.
