Spinach Nutrition Facts: Complete Health Benefits Guide

One cup (30g) of raw spinach provides 7 calories, 181% of your daily vitamin K requirement, 56% of vitamin A (as beta-carotene), and 15% of folate. This nutrient-dense leafy green also delivers significant iron, magnesium, and calcium while containing just 1g of carbs and 0.7g of fiber.

Discover exactly how this leafy green powerhouse can transform your diet with science-backed nutrition data you can trust. Whether you're planning meals, tracking macros, or optimizing for specific health goals, understanding raw spinach nutrition facts per 100g gives you precise control over your nutrient intake.

Complete Spinach Nutrition Profile: Raw vs. Cooked

Nutrient	Raw Spinach (100g)	Cooked Spinach (100g)
Calories	23 kcal	28 kcal
Protein	2.9g	3.0g
Dietary Fiber	2.2g	2.4g
Vitamin K	483% DV	725% DV
Vitamin A	188% DV	377% DV
Folate	49% DV	48% DV
Iron	15% DV	21% DV
Calcium	10% DV	12% DV

Data sourced from the USDA FoodData Central database (Release 17). Note that cooking concentrates nutrients by reducing water content, but some heat-sensitive vitamins like vitamin C decrease during cooking.

Vitamin and Mineral Powerhouse: What Makes Spinach Special

Spinach earns its superfood status through an exceptional concentration of essential nutrients. Let's examine the most significant components that make spinach nutritional value per serving so impressive:

Vitamin K: The Blood and Bone Guardian

Just one cup of cooked spinach delivers more than seven times your daily vitamin K requirement. This fat-soluble vitamin plays a critical role in blood clotting and bone metabolism. Research from the National Institutes of Health confirms that adequate vitamin K intake supports bone density and reduces fracture risk, particularly important for aging populations.

Beta-Carotene: Nature's Pro-Vitamin A

Spinach contains abundant beta-carotene, which your body converts to active vitamin A. This powerful antioxidant supports vision health, immune function, and skin integrity. Unlike preformed vitamin A (found in animal products), beta-carotene provides a safe, regulated conversion process that prevents toxicity concerns.

Folate: Essential for Cellular Function

With nearly half your daily folate needs in 100g, spinach supports DNA synthesis and repair. This is particularly crucial during pregnancy for preventing neural tube defects. The NIH Office of Dietary Supplements emphasizes folate's role in red blood cell formation and homocysteine regulation, potentially reducing cardiovascular disease risk.

Maximizing Nutrient Absorption: Practical Strategies

Understanding how to absorb iron from spinach effectively transforms how you incorporate this vegetable into your meals. Spinach contains non-heme iron (plant-based iron), which has lower bioavailability than heme iron from animal sources. However, you can significantly boost absorption with these evidence-based techniques:

• Pair with vitamin C: Consuming spinach with citrus fruits, bell peppers, or tomatoes increases iron absorption by up to 67% according to research published in the American Journal of Clinical Nutrition
• Avoid calcium during iron-rich meals: Dairy products consumed simultaneously can reduce iron absorption by 50-60%
• Cook wisely: Light steaming breaks down oxalic acid (which binds minerals) while preserving most nutrients
• Add healthy fats: Vitamin K and carotenoids require fat for optimal absorption—toss with olive oil or avocado

Contextual Considerations: When Spinach Nutrition Has Limits

While spinach offers exceptional nutrition, certain contexts affect its benefits. Understanding these spinach nutritional limitations and considerations ensures you maximize its advantages:

Oxalate Content: Spinach contains moderate levels of oxalates (about 750mg per 100g), which can bind calcium and iron, reducing their absorption. For most people, this isn't problematic, but those with kidney stone predisposition should moderate intake. The National Kidney Foundation recommends varying leafy green sources if you're prone to calcium-oxalate stones.

Warfarin Users: Due to its exceptionally high vitamin K content, spinach consumption must remain consistent for those taking blood thinners like warfarin. Sudden increases or decreases can interfere with medication efficacy. The American Heart Association advises maintaining consistent vitamin K intake rather than eliminating nutrient-dense foods.

Daily Incorporation: Making Spinach Work for Your Goals

How much spinach should you eat daily to reap health benefits of eating spinach regularly? Research suggests:

• General health maintenance: 1-2 cups raw or ½ cup cooked daily provides substantial nutrient benefits without overwhelming your system
• Iron optimization: For plant-based diets, include 1 cup cooked spinach 3-4 times weekly paired with vitamin C sources
• Eye health support: Regular consumption of lutein and zeaxanthin-rich foods like spinach (at least 10mg daily) may reduce age-related macular degeneration risk according to National Eye Institute research

Try these simple integration strategies that preserve maximum nutrition:

• Add raw spinach to smoothies (vitamin C from fruits enhances iron absorption)
• Lightly steam and season with lemon juice and olive oil
• Use as pizza topping during the last minute of baking
• Create spinach pesto with garlic, pine nuts, and olive oil

Beyond Basic Nutrition: Emerging Research on Spinach Benefits

Recent studies reveal additional scientifically proven health benefits of spinach that extend beyond its impressive vitamin profile:

Thylakoids, chloroplast membranes found in spinach, show promise for appetite regulation. A study in Appetite journal found that consuming thylakoid-rich spinach extract reduced hunger hormones and increased satiety hormones, potentially supporting weight management efforts. While more research is needed, incorporating whole spinach into meals may provide similar benefits through its natural thylakoid content.

Additionally, spinach contains nitrates that convert to nitric oxide in the body, supporting vascular health. Research from American Heart Association journals indicates dietary nitrates from leafy greens may help lower blood pressure through improved endothelial function.

How much vitamin K is in one cup of spinach?

One cup (30g) of raw spinach contains 145 micrograms of vitamin K, which is 181% of the daily value. Cooked spinach provides even more concentrated vitamin K - one cup (180g) delivers approximately 889 micrograms, or 740% of the daily value.

Does cooking spinach reduce its nutritional value?

Cooking affects different nutrients in spinach differently. Water-soluble vitamins like vitamin C decrease with cooking, but fat-soluble vitamins (A, E, K) and minerals become more concentrated as water content reduces. Light steaming actually increases the bioavailability of beta-carotene and lutein by breaking down cell walls. For maximum nutrient retention, steam spinach for 2-3 minutes or enjoy it raw in salads.

How can I improve iron absorption from spinach?

To maximize iron absorption from spinach, consume it with vitamin C-rich foods like citrus fruits, bell peppers, or tomatoes, which can increase absorption by up to 67%. Avoid consuming calcium-rich foods (dairy) at the same meal, as calcium can reduce iron absorption by 50-60%. Light cooking also helps break down oxalic acid that binds iron. Consuming spinach with healthy fats improves absorption of its fat-soluble nutrients.

Is spinach good for weight loss?

Yes, spinach is excellent for weight management. With only 7 calories per cup (30g) raw and high fiber content, it provides volume and nutrients with minimal calories. The thylakoids in spinach may help regulate appetite by increasing satiety hormones. Its high water content and nutrient density make it ideal for creating satisfying, low-calorie meals that prevent nutrient deficiencies during calorie restriction.

Can you eat too much spinach?

While spinach is highly nutritious, excessive consumption can pose issues for certain individuals. Those with kidney stone predisposition should moderate intake due to spinach's oxalate content. People taking blood thinners like warfarin need consistent vitamin K intake rather than large fluctuations. For most healthy individuals, consuming 1-2 cups raw or ½ cup cooked daily is safe and beneficial without adverse effects.