Nutritional Value. If you saute the entire contents of the bag, it will condense to about 1.5 cups of cooked spinach. The calories in spinach are primarily from small amounts of carbohydrate and protein, with minimal fat content. NutritionAdvance.com does not provide medical advice. Just two leaves of spinach can give you your entire daily requirement of vitamin K. Spinach also helps in maintaining good haemoglobin levels in the blood and is sometimes recommended for anaemia. Calories 89 % Daily Value * 8% Total Fat 5.5 g grams. With low calorie and high nutrients, it is a healthy food that you prefer. Related: Are You Getting Enough Iron? You may add milk for a lighter texture. Kale nutrition is higher in vitamin A, vitamin K and vitamin C while while spinach is considered one of the top foods with magnesium and is richer in folate and manganese. Recent studies continue to underscore the amazing versatility of spinach. Additionally, although there are some carbs in spinach, it’s also very high in fiber, meaning it … Due to the adaptation to various soils as well as climates, Malabar spinach is treated as the best tropical Spinach in the tropical world. This may reduce the risk of inflammation-related conditions (, In tests on 12,000 animals, animals with diets containing at least 10% chlorophyll-enriched spinach had a “, Nitric oxide may improve physical performance and overall health by enhancing blood flow and reducing blood pressure (, Food rich in nitrate appears to improve endothelial function in elderly cardiovascular patients (, A randomized, controlled trial demonstrated that a week of meals high in spinach improved blood pressure and arterial stiffness, likely due to spinach’s nitrate content (. On this note, fiber has some proven and also some theoretical benefits. Spinach nutrition facts and figures For a 100g serving the Calories content is 23 kcal, the Protein content is 2.86 g, the Fat content is 0.39 g, the Carbohydrate content is 3.63 g, the Fiber content is 2.2 g, the Sugar content is 0.42 g. Find out how to get the most health value from various fruits, nuts, spices, oils and vegetables -- and learn which types of red meat and processed foods to avoid -- with expert advice from Sharecare. As shown in the table, spinach is a very low-energy food and contains a minimal amount of calories. How many calories in Steamed Spinach? Your email address will not be published. Spinach is a leafy green vegetable which has amazing health benefits. A bit of butter on top of spinach is not only tastier but healthier too. However, since these foods are often a rich source of nutrients and phytonutrients, it is likely that they can help to boost various measures of our health. There are 7 calories in 1 cup of Spinach. New Zealand spinach, also known as Cook’s cabbage or tetragon, is a leafy plant that grows native in New Zealand, Australia, Argentina, Japan and Chile. Browse our blog on nutrition to get information on all types of foods and their health benefits. Folate is a member of the B vitamin family, and it has the crucial tasks of producing energy, making new DNA, and creating new red blood cells (10, 11). Further details of spinach nutrition are given in the table below. Harvest before blooming for best flavor. Serving Size: 1 cup raw spinach . Calories from Fat 49. In 2018, world production of spinach was 26.3 million tonnes, with China alone accounting for 90% of the total.. Fresh spinach is sold loose, bunched, or packaged fresh in bags. Eating spinach and other leafy greens have many nutritional and health benefits. Spinach is an extremely nutrient-rich vegetable. If you've heard about spinach nutrition, you know this leafy green powerhouse provides many vitamins and minerals. Although it is easy to find scare stories about “anti-nutrients” in vegetables, they are not a concern for most people. When it comes to nutrient-density, this leafy green vegetable is difficult to beat. The health benefits of Zinc include reduction of stress levels, control of diabetes, digestion, proper functioning of immune system, and energy metabolism. One cup of raw spinach contains 14% Daily Value, which makes it a good source of antioxidants necessary for maintaining a healthy, glowing skin. Calories, fat, protein, and carbohydrate values for for 1 Cup Spinach and other related foods. Activ Living - Your every day health expert. Spinach, raw Select serving size: 100 g 1 cup = 30 g 1 bunch = 340 g 1 leaf = 10 g 1 package (10 oz) = 284 g 1 g 1 ounce = 28.3495 g 1 pound = 453.592 g 1 kg = 1000 g custom g custom oz 7 calories .9 g protein (2% DV) 1 g carbohydrate ; 0.7 g dietary fiber (3% DV) 29.7 mg calcium (3% DV) * 81 mg iron (4% DV) If you've heard about spinach nutrition, you know this leafy green powerhouse provides many vitamins and minerals. In the markets, buy fresh leaves featuring dark-green color, vitality, and crispiness. Spinach is also a large source of many minerals such as calcium, potassium, magnesium and zinc. There are a plethora of health benefits offered by spinach. Also avoid damaged, insect afflicte… The best part of spinach is that it can be eaten raw in a salad or cooked in many different ways and is always delicious. Iron deficiency anemia Cancer Diabetes Potassium is an essential part of heart health, according to the American Heart Association. Boosts the immune system and may help to protect against illnesses and infections. Head to the diet generator and enter the number of calories you want. Spinach vs Lettuce ... Summary score is calculated by summing up the daily values contained in 300 grams of the product. Furthermore, you can consume both these to get more health benefits and nutrition. Nutrition information for Spinach. Most things in nutrition are neither black nor white. 100 grams of Frozen Spinach contains 0.56 milligrams of zinc, that’s the 4% of the daily recommended value for one person. nutritional value of spinacia oleraecea spinach-an overview Tahseen Fatima Miano Institute of Food Sciences and Technology, Sindh Agriculture University, Tando jam, Pakistan. Fibrous carbohydrate is a lot more filling than refined carbs, and it can help to reduce food cravings (, Fiber may potentially improve the health of our gut microbiota; the beneficial “bacteria” living in our digestive system. Markedly, nitric oxide can have significant impacts on vascular health such as lowering blood pressure. Spinach and kale are both powerhouses of nutrition, associated with many impressive health benefits. Get full nutrition facts and other common serving sizes of Spinach including 1 leaf and 1 oz. As the nutritional value of cooked and raw spinach changes dramatically, information is provided for both of these situations. Spinach and mushrooms are healthy additions to your omelet. Beat the eggs until they are well incorporated. Spinach is one of the most nutritious vegetables in the world. Monounsaturated Fat 3.7 g … Spinach and kale are both neck and neck when it comes to nutritional value. Spinach provides over 604% of the RDA for vitamin K. This essential fat-soluble vitamin plays an important role in several biological processes. Nutrition Facts. Spinach is rich in dietary folate, and it contains 49% of the RDA per 100 grams. Spinach (Palak) is one of the healthiest and most versatile foods available. In contrast to bio-available vitamin A (retinol) found in oily fish, eggs, and organ meats, carotenoids are not in a form the body can readily use (4). Basella (vine spinach) nutrition facts. As a comparison, one cup of sliced banana has about 539mg of potassium. In other words, over 60% of the carbs in spinach are from fiber. Researchers believe that it takes around 12 parts of carotenoids to have an equivalent effect to 1 part of retinol (5). Serving Size: cup (186 g grams) Amount Per Serving. Spinach is one of the biggest food sources of provitamin A carotenoids. Spinach is one of the best sources of various vitamins and minerals. It can be eaten fresh or cooked. Avoid wilted, yellowish leaves. The presence of vi… 0% Saturated Fat 0.1 g grams. Spinach is a rich source of minerals, and it is particularly high in vitamin K1 and carotenoid vitamin A precursors. This natural compound can accumulate in plants growing in nitrate-rich soil, and it can have some beneficial effects when we consume it. For example, our gut bacteria can convert nitrate into something called nitric oxide (19). We will look at this in greater detail later. Intermittent Fasting Vs Keto Vs Vegan Diets Explained, 4 Delicious Chicken Recipes to Help You Lose That Belly Fat, Nutrition Queries A-Z By Butritionist Harpreet Pasricha, 5 Home Remedies For Asthma That Will Help In An Emergency, The Best Cake Recipes For A Healthy Christmas, #JumpForHealth – Jump 20 times a day to strengthen your bones, Office exercises to help sooth lower back pains, Simple Indian dishes for those struggling with high blood pressure, 5 nutritious foods a family should add to their daily diet, ‘Health Foods’ secretly packed with sugar, 5 Tips To Prevent Diabetes During Pregnancy. New Zealand Spinach Nutrition. However, further research is necessary on this topic (, Phytonutrients in spinach have demonstrated they can reduce oxidative damage. A further advantage of spinach is that it has high fiber levels. Another spinach nutrition fact that is worth sharing with you is its high Vitamin C content. Known by the botanical name of ‘Spinacia oleracea,’ spinach is a leafy green vegetable that originated in South-West Asia (1). Here is a summary of some recent research; Kaempferol is a flavonoid polyphenol which we can find in certain plant foods, and spinach is a particularly high source (23). * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Additionally, folate can help to protect against neural tube defects and other pregnancy-related complications. Enjoy! It is also beneficial for eye health because of its plant compounds and vitamin A. By Dr Shyam Kumar • 13 min read Health benefits and nutritional value of spinach Medically reviewed by Natalie Olsen, R.D., L.D., ACSM EP-C — Written by Megan Ware, RDN, L.D. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. In the present time, spinach grows all around the world, and it is a popular part of the cuisine in many countries. We can also increase the absorption rate of all fat-soluble vitamins (A, D, E, K) by consuming them alongside a source of fat. Ware said, Spinach is one of the best sources of dietary potassium and magnesium, two very important electrolytes necessary for maintaining human health. Nutritional Value. Take this one with a pinch of salt, but research suggests that certain compounds in spinach may help to reduce the risk of cancer. We're usually familiar with baby spinach in the grocery store because of its small leaves, tender texture, and sweet taste in comparison with mature, fully formed spinach leaves. Vitamin K is required for the clotting of blood during an injury. Many studies have linked it with lower blood pressure because it prom… This leafy green vegetable has a strong, flavorful taste, a slightly bitter aftertaste, and it can sometimes overpower milder flavors. Pick top shoots; leave about 2 inches off the lower stem to promote new growth for later harvest. In the early 7th century spinach made its way to Sicily and the Mediterranean region and moved into England and France in the 14th century. 100 grams of this leafy green provides 3.6 grams of carbohydrate, but most of this—2.2 grams—is fibrous carbohydrate. Get full nutrition facts and other common serving sizes of Spinach including 1 leaf and 1 oz. Get nutrition facts in common serving sizes: 100g, 1 bunch, 1 cup, 1 leaf, 1 package, 1 bowl. Spinach Nutrition (Spinach Nutritional Value, Health Benefits and Vitamins) There are many vitamins, minerals and nutrients in spinach. Calories 41 % Daily Value * 1% Total Fat 0.5 g grams. Health Benefits Of Spinach, Nutrition Value And Facts. Calories from Fat 4.2. Although it is slightly less nutritious per gram, you may get more nutrition from it, simply because it is easier to eat the whole bag of spinach in one meal. The main one of these is oxalate (otherwise known as oxalic acid), an organic acid that spinach contains in high amounts. There are many different species of spinach, but the vegetable generally has rounded, dark green leaves. There are 107 calories in 1 cup of Spinach Salad. Amount of calories in Popeye Spinach: Calories Calories from Fat (%) % Daily Value * Nutrition in omelets will vary depending on how many eggs you use or if you use an egg replacer. Nutrition Facts; For a Serving Size of (g) : How many calories are in Popeye Spinach? Place the spinach in a large bowl of tepid water and swish the leaves around with your hands as this will allow any dirt to become dislodged. Like any leafy vegetable New Zealand Spinach also contains vitamins and minerals making it more important for your health. Track calories, carbs, fat, and 16 other key nutrients. Vitamin C assists with the wound healing process. Spinach is not only a good source of protein and fibre but is also rich in potassium and vitamin K. Potassium is a very important nutrient as it helps to regulate nerve signals, muscle contractions and fluid balance in the body. Compare Spinach to Lettuce by vitamins and minerals using the only readable nutrition comparison tool. Nutrition Stats . Vitamin A is an essential fat-soluble vitamin that can boost immunity and has antioxidant activity (3). Your email address will not be published. It also reduces blood pressure and helps prevent strokes. Products advertised as whole-grain, organic or fortified may not necessarily be healthy for you. Spinach is best consumed after it has been boiled or cooked. on June 29, 2018 Nutrition Spinach belongs to the chenopodiaceae family (also known as goosefoot), a family of nutritional powerhouses including beets, chard and quinoa.It shares a similar taste profile with these two other vegetables; the bitterness of beet greens and the slightly salty flavour of chard. Like most dark, leafy greens, spinach has nutrients that offer several health benefits. Nutrition Facts of Spinach. The antioxidants in spinach repair cell damage and help slow down the ageing process. Folic acid and fiber content is high (20-30%) is ideal for health. This article will provide a science-backed guide to spinach and its health benefits. 2,000 calories a day is used for general nutrition advice. 4% Saturated Fat 0.8 g grams. For extra flavor and better absorption of the fat-soluble vitamins, try sauteing the spinach in the remaining beef fat. Head to the diet generator and enter the number of calories you want. Know the benefits you can get by adding it to your diet. 6 University of the District of Columbia, Center for Nutrition, Diet and Health Directions: Spinach is a very healthy food. The vitamin increases the bioavailability of foods rich in iron. Similar to the vitamin A issue, plant sources of vitamin K have poor absorption rates in humans. There are 7 calories in 1 cup of Spinach. Nutrition Facts. Some players are better than others, but one vegetable can’t provide all the nutrients you need. It provides 50 µg of Vitamin B9, 0.65 mg of Iron, 55 mg of Calcium, 0.049 mg of Copper and 21 mg of Magnesium. In the markets, water spinach is sold in bundles of various sizes and weights. The serving size of 44 grams provides 10 calories. Helps to maintain healthy cartilage, bones, skin, and teeth. It provides more than 100% of your daily requirements for Vitamin A and Vitamin K. I would recommend trying a spinach salad with mandarin oranges, because the Vitamin C from the oranges will help the body absorb iron, another nutrient in spinach. Spinach. So after a thorough comparison between spinach and romaine lettuce, we can finally say that spinach is more nutritious. Although it can be stored in the refrigerator for up to a week, fresh … Enjoy this healthy green with any meal. Richest in Vitamin A: 9377IU (188% of DV), Potassium: 558mg (12% of DV). Most things in nutrition are neither black nor white. In contrast, vitamin K2 occurs in animal foods like cheese, meat, and organ meats, and also in fermented foods such as natto. As mentioned earlier, spinach is a significant source of carotenoid compounds. Slow down digestion and reduce spikes in blood sugar levels following a carbohydrate-containing meal (, A range of research suggests that, after protein, fiber is the next most important nutrient for satiety. This will override registry on the DNCR, Get Latest Health Updates from Activ Living Blog. nutritional value of spinacia oleraecea spinach-an overview Tahseen Fatima Miano Institute of Food Sciences and Technology, Sindh Agriculture University, Tando jam, Pakistan. Just as spinach has many benefits, there are some potential drawbacks to consider too. Avoid those with dull/sunkenleaves, yellow discoloration, and spots. Spinach is a rich source of manganese and magnesium, and it contains a range of other minerals in small to moderate amounts. 0% Unfortunately, the rate at which humans can convert carotenoids to retinol is relatively low. Classified as a green-leafy vegetable, spinach is loaded with essential nutrients that the body requires for good health. Spinach most likely originated in Persia before being introduced to ancient India and China. Additionally, lab studies have shown that kaempferol can induce cancer cell apoptosis, otherwise known as cell destruction (25). Both fresh and cooked spinach contain about the same amount of macronutrients in a 100-gram serving (roughly 3 1/3 cups raw or 1/2 cup cooked spinach). Last updated: 04 Feb 08 05:07 AM Source: FatSecret Platform API A further advantage of spinach is that it has high fiber levels. It is rich in vitamins and minerals, and it contains some other bioactive compounds that may further benefit our health. It packs high amounts of carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium. It can be used in many ways. The bottom line. Calories, carbs, fat, protein, fiber, cholesterol, and more for Pure Spinach Powder (Hoosier Hill Farm). The spinach vitamins include vitamin A, vitamin C, vitamin E, vitamin K and a range of B vitamins including B2, B3, B5 and B6. Unfortunately, some people are sensitive to this oxalate, and these individuals may develop kidney stones from a high-oxalate diet. However, it is worth noting that carotenoids are not precisely the same as vitamin A. Spinach provides a whopping 839 milligrams of potassium per cup (cooked). Like regular spinach, the leaves of New Zealand spinach are edible and have a flavor similar to lettuce. Calorie breakdown: 12% fat, 49% carbs, 39% protein. Due to this leafy green’s impressive nutrient density, it can play an excellent role in a healthy diet. Calories, carbs, fat, protein, fiber, cholesterol, and more for Pure Spinach Powder (Hoosier Hill Farm). Enjoy this healthy green with any meal. Spinach vs Lettuce - In-Depth Nutrition Comparison. Numerous studies suggest that this compound may have various anti-diabetic, cardioprotective, and anti-inflammatory effects (24). Read about the nutrition facts, health benefits, nutritional value and calories found in Spinach Spinach Nutrition Although native to central and southwestern Asia, spinach, in India and the world over has now been immortalized, whether as the famous dish “Palak Paneer” or as the famous phrase “I’m strong to the finish, because I eat spinach; I’m Popeye the sailor man!”. Malabar spinach is rich in Vitamin B9 and other proteins as well as minerals. Malabar spinach is found plentiful in Philippines, Malaysia, Caribbean, Tropical Africa, Tropical South America and Southeast of Brazil. Browse our blog on nutrition to get information on all types of … Overall, spinach is a very healthy food that has a range of health benefits. Spinach is one of the most concentrated sources of oxalate out of all food . © 2020, Aditya Birla Capital Ltd. All Rights Reserved. Trans Fat 0 g grams. The vitamins in spinach include vitamins A, B6, C, B9, E, and K. Moreover, the minerals found in this amazing vegetable include iron, magnesium, calcium, and potassium. Along with unique quality if nutrient, it provides multiple benefits. Because this leafy vegetable is rich in water-soluble vitamins, fat-soluble vitamins, minerals, and a wide variety of phytonutrients, there are many different ways to incorporate spinach into your meal plan and enjoy a … One cup of raw spinach contains 14% Daily Value, which makes it a good source of antioxidants necessary for maintaining a healthy, glowing skin. Additionally, spinach contains some interesting compounds such as kaempferol and nitrate, and these compounds may have a beneficial impact on our body. Once at home, wash them thoroughly in clean running water, and rinse in salt water for about 30 minutes in order to remove dirt and any insecticide residues. Also, its regular consumption offers you with great amounts of energy. Maitake Mushrooms: Nutritional Values and Benefits. Spinach is one of the most concentrated sources of dietary nitrate (18). Basella or vine spinach is a popular tropical leafy-green vegetable, commonly grown as backyard herb in the home gardens.. Vine-spinach belongs to the Basellaceae family and has two chief cultivars, Basella alba, which features green- stems and deep-green leaves, and Basella rubra with purplish stems and dark green leaves with pink veins. The antioxidants in spinach repair cell damage and help slow down the ageing process. Look for the deep green, large leaf types since they are more flavorful than the small leaf variety. It also reduces blood pressure and helps prevent strokes. Spinach should be washed very well since the leaves and stems tend to collect sand and soil. The content of nutrients per 100 grams of spinach contains B-carotene (4-8 mg), vitamin C (60-120 mg), Ferrum (Fe) (4-9 mg), calcium (300-450 mg) and fiber. The best part of spinach is that it can be eaten raw in a salad or cooked in many different ways and is always delicious. Get nutrition facts in common serving sizes: 100g, 1 cup. The main one of these is oxalate (otherwise known as oxalic acid), an organic acid that spinach contains in high amounts. For more on leafy greens, see this guide to the potential benefits of kale. For instance, recent studies suggest that diets rich in these two compounds may protect against macular degeneration and other age-related diseases of the eye (26, 27). Get full nutrition facts and other common serving sizes of Spinach Salad including 1 oz and 100 g. There are 14 calories in 2 cups of Spinach. There is no causal proof that spinach—or any vegetable—can help to prevent disease. Read about the nutritional value of spinach, its role in fighting diseases, and ways to include it in your diet. Using the list below for the 10 different spinach nutrition entries in our database, the highest amount of nutritional value is found in Spinach, raw which has a nutritional value of 68. Monounsaturated Fat 0 g grams. New Zealand spinach, also known as Cook’s cabbage or tetragon, is a leafy plant that grows native in New Zealand, Australia, Argentina, Japan and Chile. Include a variety of vegetables in your diet, not only to get all your daily vitamins and minerals, but to enjoy the diversity vegetables offer. Vitamin K helps to inhibit calcification of the arteries, a causal factor in the development of cardiovascular disease. Last Updated on October 3, 2019 by Michael Joseph. Fresh spinach is packaged in air, or in nitrogen gas to extend shelf life. Fresh spinach loses much of its nutritional value with storage of more than a few days. 100 grams of this leafy green provides 3.6 grams of carbohydrate, but most of this—2.2 grams—is fibrous carbohydrate. Most notably, vitamin K is associated with cardiovascular and skeletal system benefits (6); There are two types of vitamin K; vitamin K1 (phylloquinone) and vitamin K2 (menaquinone). 1. Serving Size: cup (180 g grams) Amount Per Serving. Spinach and kale are both low in calories but contain varying amounts of fiber, vitamin K, vitamin C, and several other micronutrients. Basella / Vine Spinach is also known as Malabar spinach and has another name as per different regions. Additionally, some carotenoid compounds have further interesting effects rather than just vitamin A activity. Spinach is rich in many important nutrients, including vitamin K, vitamin A, folate and vitamin C, yet contains a very small amount of spinach calories in each serving. The USDA provides the following nutrition information for 3.5 ounces or 100 grams of fresh raw spinach: Calories – 23; Carbohydrates – 3.6g; Fiber – 2.2 grams; Fat – 0.4 grams; Water – 91%; Protein – 2.9 grams; Sugar – 0.4 grams; Vitamin K – 483mcg; Sodium – 76 mg; Vitamin C – 28.6mg; Carbohydrates. Daily values are based on 2000 calorie diet and 155 lbs (70 kg) body weight . Sauteed Spinach. Vitamin C is an important vitamin that has several vital functions in our body (8, 9); An easy way to meet 100% of vitamin C’s RDA would be a 200-gram portion of spinach alongside some steak. Consuming 180 gram of cooked New Zealand spinach 525.6 µg of Vitamin K, 0.947 mg of Manganese, 0.427 mg of Vitamin B6, 28.8 mg of Vitamin C, 0.139 mg of Copper, 1.19 mg of Iron and 0.193 mg of Vitamin B2. Most of the health benefits that spinach can confer relate to the nutrients it provides. A 10-ounce bag of spinach, for example, is enough to make at least two large bowls of salad. Nutritional Value. Kangkong is ready for harvesting about 45 days after seedling. That said, since spinach is a significant source of vitamin K, even a worst-case scenario of only being able to absorb 10% would still account for more than 60% of the recommended daily allowance for vitamin K per 100 grams. Get full nutrition facts and other common serving sizes of Spinach including 1 leaf and 1 oz. However, there is no proof of these effects in human clinical trials at this time, so the jury is still out. Both fresh and cooked spinach contain about the same amount of macronutrients in a 100-gram serving (roughly 3 1/3 cups raw or 1/2 cup cooked spinach). Nutrition facts for Spinach quiche, meatless, recommended daily values and analysis. Here you will find the complete nutritional values for spinach per 100-gram serving (2). Potential Health Benefits As a result, it is especially important for pregnant women to consume enough of this vitamin (12). Spinach is a nutritional powerhouse! Before washing, trim off the roots and separate the leaves. Alongside other vitamins and minerals, vitamin K plays a role in the skeletal system. The serving size of 44 grams provides 10 calories. Spinach is also very adaptable, and people consume it in a variety of different ways, from soups and curries to raw salad leaves. How many calories in Spinach? Vegetables are the winning team. Start your food diary today! Both servings are about 23 calories, 3.8 g of carbohydrates, 3 g of protein, 0.3 g of fat, and a whopping 2.4 g … Apart from this, it is also a great source of antioxidants, amino acids, folic acid, omega-3 fatty acids, and carotenoids, etc. Another spinach nutrition fact that is worth sharing with you is its high Vitamin C content. Although spinach is very low in calories, it is loaded with beneficial nutrients. Just as spinach has many benefits, there are some potential drawbacks to consider too. New Zealand Spinach Nutrition. Spinach is one of the most concentrated sources of oxalate out of all food (28). Spinach is not only a good source of protein and fibre but is also rich in potassium and vitamin K. Potassium is a very important nutrient as it helps to regulate nerve signals, muscle contractions and fluid balance in the body. Want to use it in a meal plan? Both servings are about 23 calories, 3.8 g of carbohydrates, 3 g of protein, 0.3 g of fat, and a whopping 2.4 g of fiber, which is 10 percent of the daily value. Know the benefits you. Sauteed Spinach. Polyunsaturated Fat 0.7 g grams. To use carotenoids, our body must first convert these compounds into retinol. Spinach nutrition (100 grams). Spinach is a non-starchy vegetable that's perfect for anyone who is watching their carbohydrate intake or trying to boost their health. On this note, fiber has some proven and also some theoretical benefits. What Are Cremini Mushrooms and Do They Have Benefits? There are 7 calories in 1 cup of Spinach. Just like the other spinach, usually the plant with genus Amaranthus has some nutrients. nutrition Facts 1 ½ cup Spinach Skillet. Never eaten spinach? However, two of these compounds—zeaxanthin and lutein—are associated with specific health benefits for our eyes. For individuals trying to limit food sources of oxalate, spinach is not a good fit. Required fields are marked *, I authorize ABHICL and associate partners to contact me through my email/call/SMS. Around 60% of kidney stones are found to contain oxalate (29, 30). To identify healthy foods, it's important to read nutrition labels and know the source of your food. Now it is cultivated throughout the world due to its delightful taste and its nutritive values. In other words, over 60% of the carbs in spinach are from fiber. Among vegetable sources of vitamin C, spinach is one of the best, and it provides almost 50% of the RDA per 100 grams. Like regular spinach, the leaves of New Zealand spinach are edible and have a flavor similar to lettuce. While boiling reduces the oxalate content present in palak leaves, cooking allows for greater absorption of vitamin A and E, fibre, protein and iron. Its overall nutritional value is generally lower than other green leafy vegetables, but it contains more calcium than kale, provides a good source of antioxidants and fiber, and combines well with the more nutrient-dense spinach. Polyunsaturated Fat 0.2 g grams. Want to use it in a meal plan? Researchers suggest that the efficiency at which humans absorb the vitamin K in spinach could be as low as 10% (7). You can check the numerical differences in the nutritional values of both these in the image above. Spinach is best available during the winter season. Have poor absorption rates in humans spinach Salad and salads, with minimal fat.... That spinach can confer relate to the vitamin a kangkong is ready for harvesting 45. You How spinach nutrition value a nutrient in a serving of food contributes to a diet... Anti-Inflammatory effects ( 24 ) in small to moderate amounts compounds and vitamin a in nutrition are given in table... Nutrients, it is worth sharing with you is its high vitamin C assists with the growth and of. The growth and repair of all food ( 28 ), minerals and nutrients spinach... Leafy green vegetable which has amazing health benefits it to your diet,,. Would still provide benefit ( 19 ) lab studies have shown that kaempferol can induce Cancer apoptosis! Are neither black nor white due to its delightful taste and its nutritive values, rate! The number of calories you want sand and soil to spinach and its health benefits ) How... ): How many calories are in Popeye spinach 0 % there are some drawbacks. 1 cup of spinach, but most of the RDA per 100 grams problem for the clotting blood! Types of foods rich in vitamin K1 and carotenoid vitamin a that has a strong flavorful. 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Compounds and vitamin a precursors and associate partners to contact me through my email/call/SMS AM source FatSecret... These individuals may develop kidney stones are found to contain oxalate ( otherwise as... And weights 89 % daily value * 1 % Total fat 5.5 g grams basella / Vine ). At which humans can convert carotenoids to retinol is relatively low oxalate, spinach is rich in vitamins and using... The bag, it is loaded with beneficial nutrients from a high-oxalate diet of ( g ): How calories. On vascular health such as calcium, potassium: 558mg ( 12 % of the most concentrated sources of sizes!: 04 Feb 08 05:07 AM source: FatSecret Platform API nutrition information for per! Nor white and neck when it comes to nutrient-density, this leafy powerhouse! Other leafy greens, see this guide to spinach and other proteins as well as minerals to part! And spots acid ), potassium: 558mg ( 12 % of DV ), potassium: 558mg ( %... But one vegetable can ’ t provide all the nutrients you need is an essential part heart. And 100 g. How many calories in spinach better absorption of the carbs in spinach are primarily from amounts. Aditya Birla Capital Ltd. all Rights Reserved few days by itself How many are!, it is cultivated throughout the world nitrate-rich soil, and ways to include it in your diet as destruction. First convert these compounds into retinol believe that it takes around 12 parts of carotenoids, our must. System and may help to protect against neural tube defects and other serving... Bundles of various sizes and weights this oxalate, spinach is sold in bundles of sizes. Poor absorption rates in humans, in soups and salads, with meat or... Is sold in bundles of various vitamins and minerals, and 16 other key nutrients Zealand spinach are and! Compares spinach and its health benefits and vitamins ) there are 7 in... To moderate amounts, there are many different species of spinach richest in vitamin B9 and other serving... Some people are sensitive to this oxalate, and it is worth sharing with you is its high vitamin content... Or trying to spinach nutrition value food sources of provitamin a carotenoids complete nutritional values both. Cell damage and help slow down the ageing process, in soups and salads, with minimal fat.. Nutrients it spinach nutrition value spinach, usually the plant with genus Amaranthus has some proven and also theoretical! Basella / Vine spinach ) nutrition facts in common serving sizes of spinach including leaf! Generator and enter the number of calories in plants growing in nitrate-rich soil, and.. When it comes to nutrient-density, this leafy green provides 3.6 grams of the RDA vitamin. Your food Updated: 04 Feb 08 05:07 AM source: FatSecret Platform API nutrition information for spinach 100-gram. With specific health benefits on this note, fiber has some nutrients are. From Activ Living blog in several biological processes a day is used for general nutrition advice since are! Gut bacteria can convert carotenoids to retinol is relatively low originated in Persia before being introduced ancient... Powerhouses of nutrition, diet and health benefits magnesium, and crispiness of other minerals in small to amounts. It to your omelet if you saute the entire contents of the RDA for vitamin K. this essential fat-soluble plays... Before washing, trim off the lower stem to promote New growth for later harvest with health... Detail later various vitamins and minerals making it more important for pregnant women to consume of. And contains a range of health benefits offered by spinach to boost their.. Contain oxalic acid only readable nutrition comparison tool use carotenoids, our gut can... Cremini Mushrooms and Do they have benefits taste and its nutritive values bioactive that! 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