Spinach — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Spinach 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
Spinach facts & tips
Health benefits
- Rich in vitamins and minerals such as Vitamin A, Vitamin C, Vitamin K, folate, iron, and calcium, which support overall health and well-being.
- High in antioxidants such as beta-carotene, lutein, and zeaxanthin, which help protect the body from free radicals and reduce the risk of chronic diseases.
- Supports bone health due to its high Vitamin K content, which is important for bone density and strength.
- Promotes digestive health with its fiber content, aiding in regular bowel movements and maintaining a healthy gut microbiome.
- Low in calories, making it a nutritious option for weight management.
Health risks
- High oxalate content in spinach, which can contribute to kidney stone formation in susceptible individuals when consumed in large quantities.
- Potential for digestive discomfort such as bloating or gas when consumed in large quantities, particularly in raw form.
- Risk of contamination with harmful bacteria such as E. coli or Salmonella, particularly in pre-packaged or improperly washed spinach, leading to potential foodborne illness.
- Goitrogenic effects which may interfere with thyroid function in sensitive individuals, especially when consumed in large quantities.
How to choose spinach
Spinach leaves should be dark green and vibrant, with a crisp texture and no signs of wilting or yellowing. The leaves should snap easily when fresh, indicating good hydration and health.
Do not buy spinach that is slimy or has a sour smell, as these are clear indicators of decay. Spinach with blemishes or that is overly tough should also be avoided, as it is likely past its prime and not ideal for consumption.
How to store spinach
Spinach should be stored in the refrigerator, preferably in a perforated plastic bag. Keeping it in the crisper drawer helps maintain its freshness and crispness for up to a week.
Excess moisture can cause spinach to wilt and spoil. Avoid washing it before storage, as water can accelerate spoilage. Always use a clean, dry cloth to pat dry if washing is necessary before storing.
✅ Extra Tip
How long does it last?
Spinach can last for 5-7 days in the refrigerator when stored in a plastic bag or container. For longer storage, spinach can be blanched and frozen, lasting up to 12 months.
What to do with leftovers?
Leftover spinach can be used in a variety of fresh and cooked dishes. Add it to salads, sandwiches, or wraps for added greens, or mix it into a smoothie with fruits and yogurt for a healthy drink. Spinach is also great when sautéed with garlic and olive oil as a simple side dish.
Use spinach in a quiche, frittata, or omelet with eggs, cheese, and herbs, or mix it into a pasta dish with a creamy or tomato-based sauce. If you have a lot of spinach, consider making a batch of spinach pesto by blending it with garlic, nuts, and Parmesan, perfect for tossing with pasta or spreading on toast. Spinach can also be added to soups, stews, or casseroles for added nutrition and flavor, or used as a filling for stuffed mushrooms or peppers. For a quick snack, enjoy spinach with a drizzle of olive oil, lemon juice, and a sprinkle of salt, or blend it into a dip with cream cheese and herbs.
👨⚕️️ Medical disclaimer
How spinach supports specific health conditions
Spinach is a nutrient-dense leafy green rich in vitamins A and C, supporting immune health and promoting skin health. It is also high in iron, promoting blood health by preventing anemia. Spinach’s fiber content supports digestive health, while its antioxidants, such as lutein, promote eye health. Its low-calorie profile and nutrient density make it an excellent choice for a balanced diet and weight management.
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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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