raw spinach
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Also known as:
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, raw spinach is highly nutritious and low in calories. It is an excellent source of Vitamin K for bone health, Vitamin C for immunity, and antioxidants like lutein and zeaxanthin that support eye health and cardiovascular function.
Raw spinach is very low in calories, providing about 23 calories per 100g. It also contains approximately 2.86g of protein and 3.63g of carbohydrates, making it a nutrient-dense addition to most diets.
Absolutely. Because it is extremely low in calories and fat but high in fiber and water content, it helps you feel full without adding significant calories. It is a staple for volume eating in weight management plans.
Yes, raw spinach is very keto-friendly. With only about 3.63g of total carbohydrates per 100g (and even fewer net carbs due to fiber), it is one of the best leafy greens for a low-carb or ketogenic lifestyle.
Yes, raw spinach is naturally vegan and gluten-free. It is a plant-based whole food that fits into almost any dietary restriction, including paleo, Whole30, and Mediterranean diets.
You can eat it both ways. While raw spinach preserves heat-sensitive nutrients like Vitamin C and folate, cooking it can reduce oxalic acid and make minerals like calcium and iron more bioavailable for your body to absorb.
Raw spinach has a mild, slightly sweet, and earthy flavor. Unlike some other leafy greens like kale or arugula, it is not inherently bitter, making it a popular choice for salads, sandwiches, and smoothies.
raw spinach is a versatile ingredient found in cuisines around the world. With 23 calories per 100g and 2.86 grams of protein, it's a nutritious addition to many dishes.
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Browse recipes →Store raw spinach in the refrigerator in a container or bag lined with a paper towel to absorb excess moisture. It typically stays fresh for 5 to 7 days; avoid washing it until right before you are ready to use it to prevent premature wilting.
Fresh spinach should be bright green and crisp. If the leaves become slimy, wilted, yellowed, or develop a sour or off-putting odor, the spinach has spoiled and should be discarded.
Yes, spinach is a good source of non-heme iron. Because it also contains Vitamin C, which enhances the absorption of iron, it is a helpful food for maintaining healthy blood levels and preventing iron-deficiency anemia.