spinach
Also known as: palak
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Also known as: palak
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Fresh spinach quickly wilted with fragrant garlic and a hint of red pepper. This simple, healthy side dish is ready in under 10 minutes and pairs perfectly with almost any main course.
A classic, healthy, and flavorful side dish that comes together in minutes. Fresh spinach is quickly wilted with fragrant garlic and finished with a bright squeeze of lemon. The perfect accompaniment to any main course.
A refreshing and creamy smoothie packed with nutrients from spinach and ginger. The frozen banana provides natural sweetness and a thick texture, while Greek yogurt adds a protein boost. Perfect for a quick, healthy breakfast without added sodium.
A vibrant and creamy smoothie packed with antioxidants from mixed berries, iron from spinach, and protein from Greek yogurt. This refreshing blend is naturally sweet and very low in sodium, making it a perfect healthy breakfast or snack.
Enjoy fluffy scrambled eggs packed with colorful bell peppers, tender spinach, and a vibrant mix of fresh herbs. This delicious, heart-healthy scramble delivers all the flavor without the added salt, perfect for a nutritious start to your day.
Yes, spinach is highly nutritious, providing significant amounts of Vitamin K for bone health and antioxidants like lutein for eye health. It also contains nitrates that help regulate blood pressure and Vitamin C to aid iron absorption.
Spinach is very low in calories, containing about 24.38 calories per 100g. It provides approximately 2.14g of protein and 2.05g of carbohydrates per 100g serving, making it a nutrient-dense addition to meals.
Spinach is excellent for weight loss because it is extremely low in calories and fat while being high in volume and nutrients. Its fiber content can help you feel full longer, making it easier to maintain a calorie deficit.
Yes, spinach is very keto-friendly as it contains only about 2.05g of carbohydrates per 100g. Most of these carbs are fiber, resulting in a very low net carb count that fits well within a ketogenic diet.
Spinach is a leafy green vegetable, making it naturally vegan and gluten-free. It is a safe and healthy choice for individuals following plant-based diets or those with celiac disease and gluten sensitivities.
Yes, raw spinach is safe to eat and commonly used in salads and smoothies. While raw spinach retains more Vitamin C, cooking it can help reduce oxalic acid and make minerals like calcium and iron easier for the body to absorb.
Spinach cooks very quickly and can be sautéed with garlic and olive oil, steamed, or blanched in boiling water for about 1-2 minutes. It shrinks significantly when heated, so you often need a large volume of raw leaves to produce a standard cooked serving.
spinach is a versatile ingredient found in cuisines around the world. With 24.38 calories per 100g and 2.14 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 →Store fresh spinach in the refrigerator in a container or plastic 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.
Fresh spinach should be vibrant 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.
Spinach contains non-heme iron, which is essential for preventing anemia. Because it also contains Vitamin C, the body can absorb this plant-based iron more efficiently, especially when eaten with other Vitamin C-rich foods.