What is Spinach?
Spinach is one of the most nutrient-dense leafy greens, packed with iron, calcium, vitamins K, A, and C, and powerful antioxidants that support overall health.
Key Highlights
- Extremely high in vitamin K for bone health
- Rich in iron for oxygen transport
- Abundant antioxidants for cellular protection
- High nitrate content supports cardiovascular health
Spinach Nutrition Facts
Nutrition values per 100 g (100g)
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | 23 | - |
| Total Fat | 0g | 0% |
| Saturated Fat | 0g | 0% |
| Cholesterol | mg | 0% |
| Sodium | mg | 0% |
| Total Carbohydrates | 3.6g | 1% |
| Dietary Fiber | 2.2g | 8% |
| Sugars | 0g | - |
| Protein | 2.9g | 6% |
| Vitamins | ||
| Vitamin C | 28mg | 31% |
| Vitamin A | 469µg | 52% |
| Vitamin E | 2mg | 13% |
| Vitamin K | 483µg | 403% |
| Folate | 194µg | 49% |
| Minerals | ||
| Iron | 2.7mg | 15% |
| Magnesium | 79mg | 20% |
| Potassium | 558mg | 12% |
| Calcium | 99mg | 10% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Health Benefits of Spinach
Extremely high in vitamin K for bone health
Extremely high in vitamin K for bone health
Rich in iron for oxygen transport
Rich in iron for oxygen transport
Abundant antioxidants for cellular protection
Abundant antioxidants for cellular protection
High nitrate content supports cardiovascular health
High nitrate content supports cardiovascular health
Spinach for Your Health Goals
Discover how Spinach can support your specific nutrition and health goals:
Spinach for Anti Aging
High in antioxidants, vitamin K, and folate for cellular health
Relevance: 9.0/10Spinach for Weight Loss
Extremely low calorie, high fiber, very filling
Relevance: 9.0/10Spinach for Brain Health
Folate, vitamin K, and lutein support cognitive function
Relevance: 8.5/10Spinach for Heart Health
Nitrates, potassium, and antioxidants support cardiovascular health
Relevance: 8.5/10Spinach for Longevity
Nutrient density and antioxidants support healthy aging
Relevance: 8.5/10Spinach for Energy
Iron and B vitamins support energy production
Relevance: 8.0/10Spinach for Immune Health
Vitamin C, vitamin A, and antioxidants boost immunity
Relevance: 8.0/10Spinach for Athletic Performance
Nitrates improve oxygen delivery and endurance
Relevance: 7.5/10Spinach for Skin Health
Vitamins A, C, and E support skin health
Relevance: 7.5/10Spinach for Health Conditions
See how Spinach fits into eating patterns for specific health conditions:
Spinach for Acid Reflux
Spinach can be part of a balanced diet for Acid Reflux.
NeutralSpinach for Anxiety
Spinach contains nutrients that can help manage Anxiety.
RecommendedSpinach for Chronic Fatigue
Spinach contains nutrients that can help manage Chronic Fatigue.
RecommendedSpinach for Chronic Inflammation
Spinach contains nutrients that can help manage Chronic Inflammation.
RecommendedSpinach for High Blood Pressure
Spinach contains nutrients that can help manage High Blood Pressure.
RecommendedSpinach for High Cholesterol
Spinach contains nutrients that can help manage High Cholesterol.
RecommendedSpinach for Histamine Intolerance
Spinach can be part of a balanced diet for Histamine Intolerance.
NeutralSpinach for Insulin Resistance
Spinach can be part of a balanced diet for Insulin Resistance.
NeutralSpinach for Iron Deficiency
Spinach contains nutrients that can help manage Iron Deficiency.
RecommendedSpinach for Irritable Bowel Syndrome
Spinach can be part of a balanced diet for Irritable Bowel Syndrome.
NeutralSpinach for Muscle Cramps
Spinach can be part of a balanced diet for Muscle Cramps.
NeutralSpinach for Osteoporosis
Spinach contains nutrients that can help manage Osteoporosis.
RecommendedSpinach for Type 2 Diabetes
Spinach contains nutrients that can help manage Type 2 Diabetes.
RecommendedCompare Spinach with Other Foods
Side-by-side nutrition comparisons to help you choose:
Best Ways to Eat Spinach
Quick Recipe Ideas
- Raw in salads to preserve vitamin C
- Lightly sautéed with olive oil for better iron absorption
- Blended in smoothies
- Added to soups, omelets, and pasta dishes
Track Spinach in Your Diet
Use Nutrivio to log Spinach and see how it fits your daily nutrition goals. Get personalized recommendations based on your health profile.
