Spinach: Calories, Nutrition and Health Benefits
Iron-rich leafy green superfood packed with vitamins, minerals, and antioxidants for every health goal.
Quick Nutrition Facts
Per 100g Raw Spinach
| Nutrient | Amount |
|---|---|
| Calories | 23 kcal |
| Protein | 2.9g |
| Carbohydrates | 3.6g |
| Fiber | 2.2g |
| Sugars | 0.4g |
| Fat | 0.4g |
| Iron | 2.7mg |
| Vitamin K | 483mcg |
| Vitamin A | 469mcg |
| Folate | 194mcg |
| Calcium | 99mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Spinach delivers 483% of daily vitamin K in just 100g, crucial for bone health and blood clotting. Lightly cooking spinach improves iron absorption by reducing oxalates while preserving most nutrients.
Myth Busters
MYTH #1: Spinach Is the Ultimate Iron Source
TRUTH: While spinach contains 2.7mg iron per 100g, it's non-heme iron with lower absorption (2-20%) compared to meat sources. Pair with vitamin C (lemon juice, tomatoes) to enhance absorption significantly.
MYTH #2: Raw Spinach Is Always Healthier
TRUTH: Cooking spinach reduces oxalates that bind calcium and iron, improving mineral bioavailability. Raw spinach is better for vitamin C and folate, but lightly steamed spinach offers better iron absorption.
MYTH #3: Spinach Causes Kidney Stones
TRUTH: Spinach contains oxalates, but moderate consumption (1-2 cups daily) is safe for most people. Only those with history of oxalate kidney stones should limit intake. Adequate calcium intake actually reduces oxalate absorption.
MYTH #4: You Need to Eat Tons of Spinach for Benefits
TRUTH: Just 30-60g daily (1-2 cups raw) provides significant vitamin K, folate, and iron. Quality over quantity matters—consistent moderate intake beats occasional large portions.
MYTH #5: Frozen Spinach Has No Nutrition
TRUTH: Frozen spinach retains most nutrients and is often frozen at peak freshness. It's more concentrated (less water), making it easier to meet nutrient goals. Fresh and frozen are both excellent choices.
MYTH #6: Spinach Will Give You Popeye Muscles Instantly
TRUTH: Spinach supports muscle health through nitrates that improve exercise efficiency and oxygen utilization, but building muscle requires protein, training, and overall balanced nutrition—not spinach alone.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Only 23 calories per 100g, 91% water, 2.2g fiber promotes fullness. Extremely low calorie density makes it perfect for volume eating. |
| Muscle Gain |  | 2.9g protein per 100g, nitrates improve exercise performance, iron supports oxygen delivery to muscles. |
| Diabetes Management | | Very low GI (15), virtually no blood sugar impact, improves insulin sensitivity. Unlimited portions safe. |
| PCOS Management | | Anti-inflammatory, supports hormone balance, low in carbs, high in antioxidants. Ideal for insulin resistance management. |
| Pregnancy Nutrition | | Folate (194mcg) prevents neural tube defects, iron prevents anemia, calcium supports fetal bone development. |
| Viral/Flu Recovery | | High vitamin A and C boost immunity, easy to digest, antioxidants fight inflammation, hydrating. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Spinach
Spinach has virtually no impact on blood glucose levels, making it one of the safest foods for blood sugar management.
Typical Glucose Response Curve
*This chart shows minimal blood glucose response for spinach. Individual responses may vary slightly. Not medical advice.*
Blood Sugar Management Benefits
Spinach contains compounds that improve insulin function and glucose metabolism:
- 🥗 High fiber content - Slows digestion and glucose absorption
- 🍃 Nitrates - Support vascular health and insulin sensitivity
- 🌿 Antioxidants - Reduce oxidative stress affecting blood sugar
- 💚 Magnesium - Essential cofactor for insulin function
Spinach can be eaten freely by diabetics and is recommended in unlimited portions for blood sugar control.
Cultural Significance
Spinach (Spinacia oleracea) originated in ancient Persia (modern-day Iran) over 2,000 years ago, spreading through China, Europe, and eventually worldwide.
In India:
- Known as palak, central to North Indian cuisine (palak paneer, palak dal)
- Ayurveda values spinach for cooling properties and blood purification
- Traditional remedy for anemia and weakness
- Regional varieties: amaranth (chaulai) and fenugreek leaves (methi) used similarly
Global Impact:
- Popeye cartoons (1929) popularized spinach for strength in Western culture
- NASA grows spinach in space for astronaut nutrition
- One of the most widely consumed leafy greens globally
- Sustainable crop: grows quickly, requires minimal resources
Compare & Substitute
Spinach vs Similar Leafy Greens (Per 100g Raw)
| Nutrient | 🥬 Spinach | 🥬 Kale | 🥒 Lettuce | 🌿 Methi (Fenugreek) |
|---|---|---|---|---|
| Calories | 23 kcal | 35 kcal | 15 kcal | 49 kcal |
| Carbs | 3.6g | 4.4g | 2.9g | 6g |
| Fiber | 2.2g | 4.1g | 1.2g | 3g |
| Protein | 2.9g | 2.9g | 1.4g | 4.4g |
| Fat | 0.4g | 1.5g | 0.2g | 0.9g |
| Iron | 2.7mg | 1.6mg | 0.9mg | 3.3mg |
| Vitamin K | 483mcg | 390mcg | 126mcg | 220mcg |
| Folate | 194mcg | 62mcg | 73mcg | 57mcg |
| Vitamin A | 469mcg | 241mcg | 166mcg | 90mcg |
| Best For | Versatile, iron-rich | Fiber, hearty dishes | Low-calorie, salads | Flavor, protein |
Frequently Asked Questions
Is spinach good for weight loss?
Yes, spinach is exceptional for weight loss. With only 23 calories per 100g and 91% water content, it provides maximum volume with minimal calories. The 2.2g fiber promotes satiety and supports digestive health.
Best practices: Include 1-2 cups raw in salads; sauté with garlic for cooked dishes; add to smoothies; use as pizza topping or pasta mix-in.
Can diabetics eat spinach?
Absolutely. Spinach has a very low glycemic index (around 15) and is one of the best vegetables for diabetes. It contains compounds that improve insulin sensitivity and has virtually no impact on blood sugar levels.
Tips for diabetics: Eat unlimited portions; combine with protein for balanced meals; include in all meal types; both raw and cooked forms are excellent.
How much protein is in spinach?
100g of raw spinach contains 2.9g of protein. While not a primary protein source, spinach provides complete plant protein with all essential amino acids, making it valuable for vegetarian and vegan diets.
For muscle gain, combine spinach with high-protein foods like paneer, chicken, eggs, or legumes to meet protein requirements.
What are the main health benefits of spinach?
Key Benefits:
- Bone Health: 483mcg vitamin K (483% DV) supports bone density and reduces fracture risk
- Eye Health: Lutein and zeaxanthin protect against macular degeneration and cataracts
- Blood Health: Iron (2.7mg) and folate (194mcg) prevent anemia
- Blood Pressure: Nitrates support healthy blood pressure regulation
- Immunity: Vitamins A and C boost immune function
- Pregnancy Support: Folate prevents neural tube defects
Should spinach be eaten raw or cooked?
Both forms offer unique benefits—choose based on your nutritional priorities:
Raw Spinach:
- Retains maximum vitamin C (28mg) and folate (194mcg)
- Best for: Salads, smoothies, fresh juice
- Higher oxalate content (can reduce mineral absorption)
Cooked Spinach:
- Better iron and calcium absorption (reduced oxalates)
- Concentrated nutrients (cooks down significantly)
- Best for: Sautés, curries, pasta dishes
- Easier to consume larger quantities
Recommendation: Lightly steam or sauté for best nutrient balance and bioavailability.
How much spinach should I eat daily?
General Guidelines:
- 1-2 cups raw (30-60g) - Most adults for daily nutrition
- Up to 3-4 cups raw - Weight loss, diabetes management (virtually unlimited)
- 1 cup raw daily - Pregnancy (for folate), ensure variety
- Moderate intake - Those on blood thinners (vitamin K concerns, consult doctor)
Avoid excess: Those with kidney stones history should limit to 1 cup daily due to oxalates.
Track your meals with NutriScan app to optimize spinach intake for your personal nutrition goals.
Does spinach cause kidney stones?
Spinach contains oxalates, which can contribute to calcium oxalate kidney stones in susceptible individuals. However, moderate consumption (1-2 cups daily) is safe for most people.
Risk reduction strategies:
- Consume with calcium-rich foods: Calcium binds oxalates in the gut, reducing absorption
- Stay hydrated: 8-10 glasses water daily helps prevent stone formation
- Vary greens: Rotate with low-oxalate vegetables (kale, cabbage)
- Cook spinach: Reduces oxalate content by 30-50%
Only those with history of oxalate kidney stones should significantly limit intake. Always consult your healthcare provider.
Can I eat spinach every day?
Yes, most people can safely eat spinach daily. 1-2 cups raw provides substantial nutrition without adverse effects.
Considerations:
- Blood thinners (Warfarin): Consistent daily intake is fine, but sudden changes in vitamin K consumption can affect medication. Consult doctor for personalized guidance.
- Kidney stones: Limit to 1 cup if prone to stones
- Variety matters: Rotate with other leafy greens for diverse nutrient profile
