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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
A comforting and nutritious Indian stew made with a blend of lentils and fresh spinach, tempered with aromatic spices. This wholesome dish, also known as Dal Palak, is perfect with rice or roti for a hearty, healthy meal.
A refreshing and wholesome salad featuring fluffy quinoa, fresh spinach, tangy feta, and crisp vegetables, all tossed in a zesty lemon-herb vinaigrette. Perfect for a light lunch or a vibrant side dish.
A vibrant and fluffy egg scramble loaded with fresh spinach, sweet bell peppers, and savory onions. This protein-packed breakfast is a delicious and nutritious way to start your day, coming together in just 15 minutes.
A vibrant and refreshing blend of crisp apples and fresh spinach, creating a subtly sweet and earthy drink perfect for a quick energy boost. It's a simple, healthy way to get your greens in, ready in just 5 minutes.
Juicy, seasoned ground beef and fresh spinach are tucked into warm whole wheat tortillas with a zesty yogurt-dill sauce. This balanced and flavorful meal is perfect for a quick lunch or a satisfying weeknight dinner, ready in under 30 minutes.
Fresh spinach typically lasts 5 to 7 days if kept dry in an airtight container or bag.
Yes, but it is best to blanch it first for 2 minutes, then shock in ice water and squeeze dry before freezing.
Look for crisp, dark green leaves. Avoid any bunches with yellowing, wilting, or slimy spots.
Swiss chard, kale, or arugula are excellent substitutes depending on whether you are cooking it or eating it raw.
Spinach is over 90% water; heat breaks down the cell walls and causes the water to release and evaporate.
Both have benefits. Raw spinach preserves Vitamin C, while cooking makes certain antioxidants and minerals more bioavailable.
Submerge leaves in a large bowl of cold water, swish them around to let grit sink to the bottom, then lift out and dry.
Yes, spinach is high in oxalates, which can interfere with calcium absorption and may be a concern for those prone to kidney stones.
Spinach is exceptionally high in Vitamin K, Vitamin A (as beta-carotene), Vitamin C, and Folate (B9).
fresh spinach is a versatile ingredient found in cuisines around the world. With 23 calories per 100g and 2.2 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the vegetable category with complete nutrition information.
View all vegetable →Discover 10 recipes featuring fresh spinach with step-by-step instructions.
Browse recipes →Yes, it is a good plant-based source of iron, though it is non-heme iron which is better absorbed when eaten with Vitamin C.