Nutritional Value of 1 Cup Spinach: Complete Breakdown

One cup of raw spinach (30g) contains just 7 calories while delivering exceptional nutritional value: 181% of your daily vitamin K, 56% of vitamin A, 15% of folate, and 14% of vitamin C. This nutrient-dense leafy green also provides significant manganese, magnesium, and antioxidants with minimal carbs and fat, making it an ideal addition to any healthy diet.

When you're tracking your daily nutrition or planning balanced meals, understanding the precise nutritional profile of common ingredients is essential. Spinach stands out as one of nature's most nutrient-dense foods, and knowing exactly what you get from a standard serving helps you make informed dietary choices.

Understanding Spinach Measurements: Raw vs. Cooked

Before diving into the nutritional details, it's crucial to understand spinach measurements. A "cup" of spinach can vary dramatically based on preparation:

• Raw spinach: 1 cup loosely packed = approximately 30 grams
• Cooked spinach: 1 cup = approximately 180 grams (cooked down from about 6 cups raw)

This distinction matters significantly for nutritional calculations. When nutrition labels or databases reference "1 cup of spinach" without specification, they typically mean raw spinach. The USDA's FoodData Central database—which we'll reference throughout this article—uses 30g (1 cup raw) as the standard serving size for nutritional analysis.

Complete Nutritional Breakdown of 1 Cup Raw Spinach

According to the USDA's authoritative FoodData Central database (accessed September 2023), here's the comprehensive nutritional profile for one cup (30g) of raw spinach:

Nutrient	Amount	% Daily Value*
Calories	7	<1%
Protein	0.9g	2%
Total Carbohydrates	1.1g	0%
Dietary Fiber	0.7g	3%
Sugars	0.1g	-
Total Fat	0.1g	0%
Vitamin K	145mcg	181%
Vitamin A	56% RAE	56%
Folate	58mcg	15%
Vitamin C	8.4mg	14%
Manganese	0.1mg	6%
Magnesium	24mg	6%
Iron	0.8mg	4%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nutritional Powerhouse: Why Spinach Stands Out

What makes spinach exceptional isn't just its low calorie count but the density of nutrients packed into each serving. According to research published in the Journal of Food Science and Technology, spinach ranks among the top nutrient-dense vegetables based on the Aggregate Nutrient Density Index (ANDI).

The vitamin K content deserves special attention—181% of your daily needs in just one cup. This fat-soluble vitamin plays a crucial role in blood clotting and bone metabolism. The National Institutes of Health notes that adequate vitamin K intake is associated with reduced risk of bone fractures and may support cardiovascular health.

Maximizing Nutrient Absorption from Spinach

Understanding spinach's nutritional value is only half the equation—you also need to know how to maximize absorption of these valuable nutrients:

• Vitamin K absorption: As a fat-soluble vitamin, vitamin K absorption increases when spinach is consumed with healthy fats. Try adding a drizzle of olive oil or some avocado to your spinach salad.
• Iron bioavailability: Spinach contains non-heme iron, which has lower absorption than heme iron from animal sources. Pairing spinach with vitamin C-rich foods (like citrus or bell peppers) can increase iron absorption by up to six times, according to research from the NIH Office of Dietary Supplements.
• Cooking considerations: While raw spinach provides maximum vitamin C, lightly cooking spinach increases the bioavailability of carotenoids like beta-carotene (which converts to vitamin A). Steaming preserves more nutrients than boiling.

Practical Applications: Incorporating Spinach into Your Diet

With its mild flavor and nutritional benefits, spinach is incredibly versatile. Here are practical ways to incorporate one cup servings into your daily routine:

• Smoothie booster: Add one cup to your morning smoothie (the flavor blends well with fruits like banana and pineapple)
• Omelet enhancer: Sauté one cup with garlic and add to eggs for a nutrient-packed breakfast
• Salad base: Use 2-3 cups raw as the foundation for a substantial salad (remember it wilts down significantly)
• Soup and stew addition: Stir in one cup during the last few minutes of cooking
• Pasta and grain mixer: Fold in one cup of cooked spinach to finished pasta dishes or grain bowls

Special Considerations for Different Dietary Needs

While spinach benefits nearly everyone, certain populations should pay special attention to their intake:

• Blood thinner users: If you take warfarin or similar medications, maintain consistent vitamin K intake (don't suddenly increase or decrease spinach consumption) as it can interfere with medication effectiveness. Consult your healthcare provider for personalized advice.
• Kidney stone risk: Spinach contains oxalates, which can contribute to calcium oxalate stones in susceptible individuals. Those with a history of kidney stones may need to moderate intake and focus on lower-oxalate greens like kale.
• Infants and young children: The American Academy of Pediatrics recommends introducing spinach after 6 months, but limit to 1-2 tablespoons per serving initially due to nitrate content.

Comparing Spinach to Other Leafy Greens

How does spinach stack up against other popular leafy greens? According to USDA comparative analysis:

• Vitamin K: Spinach provides more than kale (1 cup raw kale = 106% DV) and significantly more than romaine lettuce (1 cup = 48% DV)
• Vitamin A: Spinach and kale are similar (kale provides 206% DV per cup cooked), while iceberg lettuce provides minimal amounts
• Folate: Spinach contains more than arugula or butter lettuce, making it an excellent choice for those needing additional folate
• Oxalate content: Spinach has higher oxalates than most greens, which affects mineral absorption and may be a consideration for some individuals

Preserving Nutritional Value: Storage and Preparation Tips

To maximize the nutritional value of spinach from store to table:

• Storage: Keep raw spinach in a perforated plastic bag in the crisper drawer. Properly stored, it maintains nutrient density for 5-7 days.
• Washing: Rinse just before use to prevent premature wilting. The USDA confirms that proper washing removes surface contaminants without significant nutrient loss.
• Cooking methods: Steaming or sautéing preserves more nutrients than boiling. If boiling, use minimal water and consider using the nutrient-rich cooking liquid in soups or sauces.
• Freezing: Blanching before freezing preserves most nutrients for up to 12 months, making frozen spinach a viable year-round option.

How does cooking affect the nutritional value of spinach?

Cooking spinach reduces its volume significantly but concentrates certain nutrients. Light cooking increases bioavailability of carotenoids like beta-carotene (which converts to vitamin A) while decreasing vitamin C content. Steaming preserves more nutrients than boiling, and adding healthy fats during cooking enhances absorption of fat-soluble vitamins like K and A.

Is raw or cooked spinach more nutritious?

Both forms offer benefits. Raw spinach provides more vitamin C and folate, while cooked spinach offers better absorption of carotenoids and increases the bioavailability of certain minerals. For maximum nutritional benefit, include both raw and lightly cooked spinach in your diet to access the full spectrum of nutrients.

Can eating too much spinach be harmful?

While spinach is highly nutritious, excessive consumption can pose risks for certain individuals. Those on blood thinners should maintain consistent vitamin K intake. People prone to kidney stones may need to moderate intake due to spinach's oxalate content. For most people, consuming 1-2 cups daily is safe and beneficial without adverse effects.

How can I increase iron absorption from spinach?

Spinach contains non-heme iron, which has lower absorption than heme iron from animal sources. To increase absorption, pair spinach with vitamin C-rich foods like citrus fruits, bell peppers, or tomatoes. Consuming spinach with healthy fats also enhances absorption of fat-soluble nutrients. Avoid consuming with calcium-rich foods or tea/coffee at the same meal, as these can inhibit iron absorption.