Spinach: Nutrition Facts, Health Benefits & Downsides
Photo by Louis Hansel on Unsplash

Spinach is a leafy green vegetable that belongs to the Amaranthaceae family. It is widely cultivated for its edible leaves, which are commonly consumed either raw or cooked. Spinach is packed with nutrients such as vitamins A, C, and K, as well as minerals like iron, calcium, and potassium.

It also contains various phytochemicals like flavonoids and carotenoids that have antioxidant properties. Due to its high nutritional value, spinach is considered a superfood and is often included in healthy diets. It can be used in a variety of dishes, such as salads, smoothies, soups, and sautés.

Nutrition facts about Spinach

Spinach is an incredibly nutrient-dense leafy green vegetable that is packed with vitamins, minerals, and antioxidants. Here are the detailed nutrition facts for one cup (30 grams) of raw spinach:

  • Calories: 7
  • Protein: 0.9 grams
  • Carbohydrates: 1.1 grams
  • Fiber: 0.7 grams
  • Fat: 0.1 grams
  • Vitamin A: 56% of the Daily Value (DV)
  • Vitamin C: 14% of the DV
  • Vitamin K: 181% of the DV
  • Folate: 15% of the DV
  • Iron: 5% of the DV
  • Calcium: 2% of the DV
  • Potassium: 6% of the DV
  • Magnesium: 6% of the DV

Spinach is also a good source of other nutrients like vitamin E, vitamin B6, and thiamine. Additionally, it contains a variety of antioxidants and phytonutrients like flavonoids, carotenoids, and chlorophyll, which have been linked to various health benefits.


One cup (30 grams) of raw spinach contains only 1 gram of carbohydrates, making it a great low-carb option for those following a low-carb or keto diet. The carbohydrates in spinach are mainly in the form of fiber, which helps to promote satiety, regulate blood sugar levels, and support digestive health.

Spinach is also a good source of resistant starch, a type of carb that passes undigested through the digestive system and may help to improve insulin sensitivity and reduce inflammation in the body. Overall, the low-carb and high-fiber content of spinach makes it a healthy addition to any diet.


Spinach is an excellent source of dietary fiber. One cup (30 grams) of raw spinach contains approximately 0.7 grams of fiber. Fiber is important for digestive health, as it helps to keep the digestive system running smoothly, prevents constipation, and can lower cholesterol levels. Additionally, fiber-rich foods like spinach can help you feel full and satisfied after eating, which can help with weight management.

Vitamins and minerals

Spinach is a rich source of several vitamins and minerals including:

  1. Vitamin A: Spinach is a great source of vitamin A in the form of beta-carotene. 100 grams of spinach contains 9377 IU of vitamin A.
  2. Vitamin C: Spinach is also high in vitamin C, with 100 grams providing 28.1 mg or 47% of the daily value.
  3. Vitamin K1: Spinach is one of the best dietary sources of vitamin K1, providing 482% of the daily value per 100 grams.
  4. Folate: Spinach is an excellent source of folate, also known as vitamin B9. 100 grams of spinach contains 194 mcg of folate, which is 49% of the daily value.
  5. Iron: Spinach is a good source of iron, providing 20% of the daily value per 100 grams.
  6. Calcium: Spinach contains a moderate amount of calcium, providing 10% of the daily value per 100 grams.
  7. Potassium: Spinach is a good source of potassium, with 100 grams providing 558 mg or 15% of the daily value.
  8. Magnesium: Spinach contains a decent amount of magnesium, providing 6% of the daily value per 100 grams.

Health benefits of spinach

Spinach is a nutrient-dense leafy green vegetable that provides a range of health benefits. Here are some of the detailed health benefits of spinach:

  1. High in Nutrients: Spinach is loaded with nutrients like Vitamin A, Vitamin C, Vitamin K1, Folate, Iron, and Calcium. It also contains antioxidants like lutein and zeaxanthin, which protect your eyes from damage.
  2. Helps Maintain Healthy Blood Pressure: Spinach contains high levels of potassium which helps maintain healthy blood pressure levels.
  3. May Reduce Risk of Chronic Diseases: The antioxidants in spinach may help reduce the risk of chronic diseases like cancer, diabetes, and heart disease.
  4. Improves Bone Health: Spinach is a good source of Vitamin K1 which is essential for bone health. It helps in the production of a protein that makes bones strong.
  5. Helps Boost Immunity: Spinach contains Vitamin C which is an important nutrient that helps boost your immune system and fight off infections.
  6. Supports Healthy Digestion: Spinach is rich in fiber, which helps support healthy digestion and regularity.
  7. May Help Prevent Asthma: Studies have shown that the high antioxidant content in spinach may help prevent asthma.
  8. May Improve Brain Function: Spinach contains folate, which is essential for healthy brain function. It helps produce neurotransmitters that regulate mood, sleep, and appetite.

Overall, including spinach in your diet can provide a range of health benefits and is a great addition to a balanced and healthy diet.

Potential downsides of spinach

While spinach is generally considered a healthy food, there are some potential downsides to consider:

  1. Oxalates: Spinach contains high levels of oxalates, which can contribute to kidney stone formation in some people.
  2. Allergies: Spinach can cause allergic reactions in some individuals, especially those with a history of pollen allergies.
  3. Pesticides: Spinach is on the “dirty dozen” list of produce with the highest levels of pesticides, so it’s important to choose organic if possible.
  4. Interference with medication: Spinach contains vitamin K, which can interfere with blood-thinning medications like warfarin.
  5. Digestive issues: Spinach is a high-fiber food and may cause digestive issues such as bloating and gas in some people.

Are spinach and palak the same?

Yes, spinach and palak are the same things. Palak is a Hindi word for spinach, which is a green leafy vegetable that is commonly used in many different cuisines around the world. In some regions, the term palak is specifically used to refer to a particular variety of spinach that is commonly grown in India and Pakistan, but in general, the terms spinach and palak are interchangeable.

Is it better to eat spinach raw or cooked?

Both raw and cooked spinach has their own set of benefits and drawbacks. Raw spinach is a good source of vitamin C, antioxidants, and folate, but it also contains oxalic acid, which can interfere with the absorption of calcium and iron. Cooking spinach reduces the level of oxalic acid, making it easier for your body to absorb calcium and iron.

However, cooking spinach can also result in the loss of some of its water-soluble vitamins, such as vitamin C and folate. Steaming or microwaving spinach can help to retain more of its nutrients than boiling it.

Ultimately, the best way to consume spinach depends on personal preference and nutritional needs. Eating a variety of both raw and cooked spinach can ensure that you get the maximum nutritional benefit from this leafy green vegetable.

How much spinach should I eat a day?

The recommended intake of spinach can vary depending on your age, sex, and overall health. However, a general guideline is to consume at least 1 to 2 cups of spinach per day, which is about 60-120 grams. Spinach is low in calories and high in nutrients, so it can be a healthy addition to your diet. However, if you have any medical conditions or concerns, it is always best to consult with a healthcare professional before making changes to your diet.

The bottom line

Spinach is a highly nutritious leafy green vegetable that provides numerous health benefits, including supporting heart and bone health, promoting healthy digestion, and reducing the risk of chronic diseases such as cancer and diabetes. It is a great source of vitamins and minerals, including iron, vitamin K, and folate. However, it may not be suitable for everyone, such as those with certain medical conditions or those taking certain medications. It is generally safe to eat spinach regularly in moderation as part of a healthy, balanced diet.

Image Credit: Photo by Louis Hansel on Unsplash

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