Baby Spinach — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 23 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 4 g | 1.45% |
| Fiber | 2 g | 7.14% |
| Sugars | 0 g | - |
| Glycemic Index | 15 | - |
| Protein | 3 g | 6% |
| Sodium | 79 mg | 3.43% |
| Total Fat | 0 | - |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
23
🍏 Low-Calorie Foods
15
🟢 Low Glycemic Index
Key takeaways
Health benefits
- Rich in vitamins and minerals, such as Vitamin A, Vitamin C, Vitamin K, iron, and folate, which are essential for overall health and well-being.
- Supports eye health with its high content of beta-carotene and lutein, which help protect against age-related macular degeneration.
- Promotes heart health due to its high levels of potassium and nitrates, which help maintain healthy blood pressure and improve blood flow.
- Contains antioxidants like flavonoids and carotenoids, which help protect the body from free radicals and reduce the risk of chronic diseases.
- Supports bone health with its high Vitamin K content, which is essential for bone density and strength.
Health risks
- High oxalate content which can contribute to the formation of kidney stones in susceptible individuals.
- Potential contamination with harmful bacteria like E. coli or Salmonella, especially if not properly washed or stored.
- Allergic reactions in some individuals, causing symptoms such as itching, swelling, or difficulty breathing.
- Interaction with blood thinners due to its high vitamin K content, which can affect blood clotting.
How to choose baby spinach
Look for baby spinach leaves that are vibrant and deep green, with no signs of yellowing or wilting. The leaves should be tender yet crisp, suggesting they are fresh and have been handled properly.
Steer clear of baby spinach with slimy leaves or a musty smell, as these are indicators that the spinach is no longer fresh. Packages that contain a lot of moisture can also lead to rapid spoilage and decreased quality.
How to store baby spinach
Fresh baby spinach is best stored in the refrigerator. Keep it in a perforated plastic bag or an airtight container lined with paper towels to absorb excess moisture. This method helps maintain freshness for up to a week.
Excess moisture can lead to spoilage and wilting, so it's crucial to keep the leaves as dry as possible. Do not wash spinach before storing, as any residual water can cause it to deteriorate faster. Avoid placing it near ethylene-producing fruits like apples, which can hasten spoilage.
✅ Extra Tip
How long does it last?
Baby spinach can last for 5-7 days in the refrigerator. To keep it fresh, store it in a plastic bag or container with a paper towel to absorb excess moisture. It's best kept in the crisper drawer to maintain its freshness.
What to do with leftovers?
Leftover baby spinach can be added to many dishes to boost nutrition and flavor. Toss it into salads or add it to smoothies for a nutrient-packed start to your day. Baby spinach is also great in pasta dishes, where it wilts quickly and blends seamlessly with other ingredients.
Use baby spinach as a base for a pesto by blending it with nuts, parmesan, and olive oil. It can also be added to scrambled eggs, omelets, or frittatas for a healthy breakfast. If you have a large amount, try sautéing spinach with garlic and lemon as a simple side dish. Baby spinach can also be incorporated into soups, stews, or as a topping for pizzas and flatbreads. It’s a versatile green that pairs well with a variety of flavors.
👨⚕️️ Medical disclaimer
How baby spinach supports specific health conditions
Baby spinach is a nutrient powerhouse, rich in iron and folate, which support blood health by preventing anemia. Its high vitamin K content promotes bone health by aiding calcium absorption. The antioxidants in baby spinach, such as beta-carotene and vitamin C, enhance immune health and protect against oxidative damage. Additionally, its fiber content supports digestive health, and its low-calorie profile makes it ideal for weight management. Baby spinach also contains lutein and zeaxanthin, promoting eye health by reducing the risk of macular degeneration.
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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