Healthy Food

Raw nutrition facts and calories in spinach

Raw nutrition facts and calories in spinach – not all people know this. This is one of green vegetables existed in all over the world. You probably are one of the spinach lovers and should know the nutrition and benefits of these green leaves. It is one of favorite ingredients of many dishes of national cuisines. This low-calorie, vitamin-rich, and antioxidant leaf vegetable has a neutral taste and is perfectly combined with a variety of products.

Spinach is a healthy vegetables which can be consumed by the baby up to adult and elderly. Commonly, people just consume what people serve without knowing the nutrients contained in the spinach.

So, don’t you know the detailed nutrition of spinach when you consume it? Here we provide you information about spinach to make you sure it is safe to be consumed or not depending on your health.

Nutrition of Spinach

Green leaves of spinach have specific nutrition which are useful for body health. Well, what are they?

  1. Vitamin K – four norms


Vitamin K

Well, you should notice that every of 100 grams of spinach contain more than four recommended daily norms of vitamin K. It plays an important role in strengthening bones, contributing to the growth of bone tissue. In addition, this vitamin protects nerve cells from damage.

  1. Few calories, lots of antioxidants

Spinach is a very “light” product: it contains only 23 kcal per 100 g. At the same time, it contains a sufficient amount of fiber so that nutritionists recommend it as a product that promotes satiety, weight loss and cholesterol level in the blood.

Fresh and frozen spinach leaves are rich in vitally important antioxidant vitamins A and C, as well as bioflavonoids lutein, zeaxantiomas and beta-carotene. These compounds fight free radicals, improve vision and help in protecting against cancer.

  1. Other vitamins and minerals

In leaves of spinach there are vitamins of group B – including folic acid. It also contains potassium, magnesium, manganese, copper and zinc. The latter is necessary for the synthesis of enzymes that regulate the growth and development of tissues, the production of healthy sperm and even digestion processes.

Important! So, you already knew the nutritions you get after eating spinach. However, not all people can consume spinach. Why and who cannot consume spinach? from the explanation above, spinach is not recommended for people with poor blood coagulability, and also for those who take anticoagulants.

If you have similar problems because of the high content of vitamin K. So, you should consult a doctor before turning on spinach in your diet. In addition, spinach contains oxalic acid, which can provoke the formation of stones with certain types of urolithiasis. Spinach also contains goitrogens, which can be dangerous for people with thyroid dysfunction.

Facts About Spinach



Spinach has many useful properties. Green leaves of spinach provide the human body with nutrients more than any product. So, what are the facts about spinach and its benefits properties you will get? Here are the facts and benefits of spinach and let’s continue reading the article below!

  1. Spinach has a high density of nutrients. Spinach has a low calorie content, and a very high content of vitamins, minerals and phytonutrients. When you eat this product, you do not need to worry that you will gain extra pounds and that you need to go on a diet. Your body teaches the abundance of nutrients and nutrients. Spinach normalizes and regulates the functioning of the urinary, lymphatic and digestive systems.
  1. This green plant is a great source of vitamins, this includes: vitamin K, vitamin A, magnesium, folate, manganese, iron, calcium, vitamin C, vitamin B2, potassium, vitamin B6, selenium, nicotinic acid, omega-3 fatty acid, iodine . Spinach is an excellent source of proteins, phosphorus, vitamin E, zinc, fiber and copper.

Health Benefits of Spinach


Eating spinach has benefits. One of the benefits of spinach is easy access. Today, spinach can be obtained anywhere in the world, although it came to the market of our country not so long ago. Spinach can be bought in almost every supermarket or grown independently, this plant is not fastidious, so this bouquet of vitamins you can get on your windowsill.

Spinach is a universal product. Spinach can be eaten raw, adding salad, or in a vegetable cocktail, smoothies made of spinach. From spinach it is possible to prepare separate dishes or it is possible to add in soups or other dishes. If you cook spinach, then cook it as little as possible. Fresh spinach contains the most vitamins and trace elements.

As soon as we start to heat the dish from spinach, the useful spinach substances are reduced by half, the level of oxalic acid is significantly reduced.

Here are the benefits of spinach that you should know more:

  1. Spinach is full of flavonoids, which act as natural antioxidants, protecting the body from free radicals. The researchers discovered more than 13 different flavonoid compounds that act as anti-cancer substances. Spinach contains the substance apigenin, which helps fight the formation of cancer cells. This substance, penetrating into the structure of cancer cells, kills them.
  1. Spinach is a food product useful for the heart, which supports and stimulates the cardiovascular system. In spinach, a high level of vitamins C and A, which in themselves antioxidants help to reduce the amount of free radicals in the body. Antioxidants keep cholesterol from oxidation. In addition to all, folates (a complex of B vitamins) have a very beneficial effect on the cardiovascular system as a whole. And carotenoids provide the walls of arteries with additional nutrients and protect them from negative influences.
  1. Spinach protects against cancer. It reduces the destructive effect of carcinogens on the human body, scientists have proved from the University of Oregon. As you know, carcinogens increase the risk of malignant tumors. Laboratory studies suggest that eating spinach reduces the incidence of tumors of the colon by almost 2 times.
  1. Spinach is also one of the non-animal sources of iron. Iron is essential in many biological functions, such as oxygen transport and storage, energy metabolism, DNA replication and repair. Iron deficiency is a common cause of hair loss, which can be prevented by sufficient intake of iron-rich foods such as spinach.
  1. Vitamin A and beta-carotene precursors found in spinach are important for eye health, and vitamin K, found in spinach, can help protect against asthma and can have a positive effect on blood glucose levels.

Studies have shown that consuming large amounts of spinach, and green vegetables in general, slows the aging process of brain function. In spinach, there are a lot of dietary fiber, which allows less fat to be absorbed. The work of the gastrointestinal tract is greatly improved.

Beta-carotene and vitamin C protect the cells of the colon from the harmful effects of free radicals. Spinach completely eliminates constipation, with the help of dietary fiber. So, can you take spinach for dietary menu? Well, you can!

Thanks to useful elements of nutrition, spinach has anti-inflammatory properties that favorably affect diseases such as arthritis, osteoporosis, migraine, asthma. Do you know what lutein is? It is a carotenoid or antioxidant contained in spinach that prevents eye diseases such as age-related cataracts and macular degeneration.

Lutein is digested better if sorrel is with a small amount of any fat, for example with olive oil. The main function of lutein is to enhance human immunity and protect against various types of cancers, in particular gastric cancer.

How To Choose Spinach

choose good spinach

Don’t you know that you can even consume spinach in raw? Well, yeah you can cook spinach in raw that spinach is a nutrient packed in food. There are three different types of spinach, each of which has several varieties in its class, which vary in size and shape. The following are the types of spinach:

  1. Savoy spinach has dark, green, wrinkled and curly leaves.
  2. Flat / smooth leaf spinach is easier to clean than savoy, so it is often grown to create canned and frozen spinach.
  3. Finally, the half-shell has the same texture as the Savoy spinach type with slightly wrinkled leaves, and is grown for a fresh market and processing.

In this case, different types of spinach are favorably suited to different types of climate, so fresh spinach is available throughout the year. Frozen and canned spinach can also be purchased throughout the year.

So, are you thinking how to choose fresh spinach right now? Well, because of many nutrients and benefits, spinach becomes on of favorite vegetables which are safe to consume. However, you should remember the explanation above who cannot eat spinach due to the contents which can danger you! And then, how to choose fresh and healthy spinach? Here we will give you explanation related to choosing the spinach and also suggestions.

  1. Fresh spinach is available in summer. In winter, it can be found in stores mostly frozen.

Be careful, goitrogens! Broccoli cabbage is another useful product that should be used with caution in people with thyroid dysfunction. In broccoli, as in spinach, goitrogens are found that can cause growth of the thyroid gland.

  1. Do not give up spinach in the cold season: deep freezing helps to keep all useful substances in this plant.

How To Cook Spinach

Do you remember? If you have fats, you are recommended to do a healthy diet. Spinach can be your solution this time due to the nutrient support you to reduce the fat. Spinach can be added to all different types of diets and can be included in recipes with a low carbohydrate content because of its low calorie, high status of dietary fiber.

Spinach adds volume, color, texture, vitamins and minerals to all types of dishes. However, do you know how to make a menu with spinach? Here we give you inspiration how to combine the spinach with your menu.

  1. Frozen spinach can be added to dishes with pasta and rice, soups and pastries. A good mixture of spinach with meat, fish and eggs. From the spinach leaves you get the original green sauce. They can also color the homemade dough green.
  2. You can make it into salads because Spinach is rich in iron, vitamin K and antioxidants. This low-calorie leaf vegetable can be added to salads, pastries and used as an ingredient for garnish to meat or fish.

Calories In Spinach

spinach calories

Speaking of calories of spinach, there are some nutrients you should know regarding to the chemical composition in spinach.

Serving Size 1 cup (30 g)

Calories 7

Calories from fats 1

Total fat 0.1 g 0%

Saturated fat 0g 0%

Polyunsaturated fat 0g

Monounsaturated fats 0g

Cholesterol 0 mg 0%

Sodium 24 mg 1%

Potassium 167.4 mg 5%

Carbohydrates 1.1 g 0%

Dietary fiber 0.7 g 3%

Sugar 0.1 g

Protein 0,9 g

Vitamin A 56% · Vitamin C 14%

Calcium 3% · Iron 5%

* Based on a 2,000 calorie diet

One cup of raw spinach or half a cup of cooked contains about 7 calories and only 1 gram of carbohydrates. Most of the carbohydrates contained in spinach come from fiber, making spinach a very rich vegetable.

In addition, one prepared cup contains vitamin A half the daily dose, five percent of the daily requirements for iron, vitamin K, vitamin C and other B vitamins such as B6, riboflavin and folic acid.

Tips To Eat Spinach

The task of Coumadin is to help prevent blood clots. Since vitamin K is an important factor in blood clotting, it is important to remember your consumption of green leafy vegetables, such as spinach. To help coumadin work effectively, it is important that the intake of vitamin K be as consistent as possible. A sudden increase or decrease in vitamin K intake may increase or decrease the coumadin effect.

So, keep your intake of foods rich in vitamin K, about the same every day. For example, if you plan to eat a cup of these products a day (spinach, broccoli, cabbage, etc.), do it every day. It is important not to make any significant changes in the intake of vitamin K.

Well, those are important things about the raw nutrition facts and calories in spinach which can improve your knowledge in healthy food. Be careful in every of your decision to consume spinach remembering the health effect that spinach can be harmful.

Join The Discussion