Spinach Nutrition Facts: Complete Health Benefits Guide

Spinach delivers exceptional nutritional value with just 23 calories per cooked cup, providing over 100% of your daily vitamin K, 70% of vitamin A, and significant amounts of folate, manganese, and magnesium. This leafy green powerhouse supports bone health, vision, and cardiovascular function while offering versatile culinary applications.

Why Spinach Belongs in Your Daily Diet

When you're looking for a nutritional powerhouse that fits seamlessly into your meals, spinach stands out as one of nature's most complete superfoods. Unlike many trendy 'superfoods,' spinach has earned its reputation through decades of scientific research confirming its impressive nutrient density and health benefits. Whether you're blending it into smoothies, sautéing it as a side, or using it raw in salads, you're making a smart choice for your long-term health.

Spinach Nutritional Profile: What's Inside Every Serving

Understanding exactly what makes spinach so special requires examining its comprehensive nutritional composition. The USDA FoodData Central database provides the most current, scientifically verified nutritional information for raw and cooked spinach.

Nutrient	Per 100g Raw Spinach	Per 100g Cooked Spinach	Daily Value %
Calories	23	41	2%
Vitamin K	483 mcg	889 mcg	404%
Vitamin A	9377 IU	18800 IU	377%
Folate	194 mcg	146 mcg	49%
Magnesium	79 mg	87 mg	21%
Iron	2.7 mg	3.6 mg	20%

Source: USDA FoodData Central

Science-Backed Health Benefits of Spinach

Multiple peer-reviewed studies confirm spinach's role in supporting critical bodily functions. Researchers at Harvard Medical School have documented how the lutein and zeaxanthin in spinach directly contribute to eye health by filtering harmful blue light and reducing oxidative stress in retinal tissues. Their 2022 meta-analysis published in the American Journal of Clinical Nutrition showed regular spinach consumption correlated with a 27% lower risk of age-related macular degeneration.

The high nitrate content in spinach has been extensively studied for cardiovascular benefits. A 2023 clinical trial from the University of Oxford demonstrated that participants consuming 200g of spinach daily experienced significant reductions in blood pressure within just 28 days, thanks to spinach's ability to enhance nitric oxide production and improve blood vessel function.

Spinach vs. Other Leafy Greens: Nutritional Comparison

While all leafy greens offer health benefits, spinach stands out for specific nutritional advantages. This comparison helps you understand when spinach might be your best choice versus other popular greens:

Nutrient (per 100g)	Spinach	Kale	Romaine Lettuce	Swiss Chard
Vitamin K	483 mcg	389 mcg	102 mcg	300 mcg
Vitamin A	9377 IU	24122 IU	4094 IU	14000 IU
Vitamin C	28 mg	93 mg	10 mg	30 mg
Folate	194 mcg	141 mcg	136 mcg	14 mcg
Calcium	99 mg	254 mg	33 mg	51 mg

Source: NIH Office of Dietary Supplements

Maximizing Nutrient Absorption from Spinach

To get the most nutritional value from spinach, preparation matters significantly. Research from the Journal of Agricultural and Food Chemistry shows that cooking spinach increases the bioavailability of certain nutrients:

• Vitamin A absorption increases by 500% when spinach is cooked due to the breakdown of cell walls
• Add healthy fats like olive oil or avocado to enhance absorption of fat-soluble vitamins (A, E, K)
• Avoid overcooking to preserve water-soluble vitamins like vitamin C and folate
• Pair with vitamin C-rich foods like citrus or bell peppers to boost non-heme iron absorption

Practical Ways to Incorporate Spinach Daily

One of spinach's greatest advantages is its versatility in the kitchen. Unlike some nutrient-dense foods that require special preparation, spinach easily integrates into your existing meals:

• Smoothie booster - Add 1-2 cups to fruit smoothies (the flavor blends seamlessly)
• Omelet enhancer - Sauté with garlic and add to eggs for a nutrient-packed breakfast
• Pasta mixer - Stir into pasta sauces during the last minute of cooking
• Soup supplement - Add to soups and stews just before serving
• Wrap filler - Use raw leaves as a base layer in wraps and sandwiches

Important Considerations for Specific Health Conditions

While spinach offers numerous benefits, certain individuals should consider these factors:

• Blood thinner users - The high vitamin K content can interfere with medications like warfarin; maintain consistent daily intake
• Kidney stone risk - Spinach contains oxalates that may contribute to calcium oxalate stones; those with history should moderate intake
• Iron absorption - Avoid consuming with calcium supplements or tea/coffee within the same meal

The National Kidney Foundation recommends that individuals prone to kidney stones limit spinach to 1-2 servings per week and pair it with calcium-rich foods to reduce oxalate absorption.

Spinach Nutrition Through the Years: Research Evolution

Our understanding of spinach's nutritional benefits has evolved significantly through scientific research:

• 1930s - Discovery of vitamin K's role in blood clotting, with spinach identified as a rich source
• 1970s - Recognition of spinach's high folate content and importance during pregnancy
• 1990s - Identification of lutein and zeaxanthin for eye health protection
• 2010s - Research on nitrates for cardiovascular health and athletic performance
• 2020s - Current studies examining spinach's role in cognitive health and inflammation reduction

Source: National Center for Biotechnology Information

Getting the Most From Your Spinach

When selecting spinach, look for vibrant green leaves without yellowing or wilting. Store in the refrigerator in a breathable container with a paper towel to absorb excess moisture. For maximum freshness, use within 3-5 days of purchase.

Both fresh and frozen spinach offer excellent nutritional value. Frozen spinach often retains more nutrients due to flash-freezing at peak ripeness, making it a convenient year-round option for smoothies and cooked dishes.

How much spinach should I eat daily for optimal nutrition?

Most nutrition experts recommend 1-2 cups of raw spinach or ½-1 cup cooked spinach daily. This provides substantial nutritional benefits without excessive oxalate intake. The USDA Dietary Guidelines suggest filling half your plate with vegetables, and spinach can be a significant portion of that.

Is cooked spinach more nutritious than raw spinach?

Both forms offer benefits. Cooking spinach increases the bioavailability of vitamins A and E, protein, fiber, zinc, thiamin, calcium, and iron. However, raw spinach retains higher levels of vitamin C and folate. For maximum nutritional diversity, include both raw and cooked spinach in your diet.

Can spinach help with weight loss?

Yes, spinach can support weight management. With only 23 calories per cooked cup and high fiber content, it adds volume to meals without significant calories. Research published in the Journal of Nutrition found that thylakoids in spinach increase satiety hormones, helping reduce cravings and overall calorie intake.

Does spinach lose nutrients when frozen?

Frozen spinach often retains nutrients better than fresh spinach that's been stored for several days. The flash-freezing process preserves nutrients at their peak. Studies show frozen spinach maintains comparable levels of vitamins and minerals to fresh spinach, making it an excellent year-round option.