Spinach Nutrition Facts: What 100g of This Superfood Contains

One cup (30g) of raw spinach provides just 7 calories while delivering 181% of your daily vitamin K needs, 56% of vitamin A, and 13% of folate. This nutrient-dense leafy green contains significant amounts of vitamins A, C, K, folate, iron, magnesium, and potassium with powerful antioxidant properties that support heart health, vision, and bone strength.

Spinach isn't just Popeye's favorite superfood—it's a nutritional powerhouse backed by science. Whether you're blending it into smoothies, sautéing it with garlic, or adding it to salads, understanding exactly what makes spinach so beneficial can transform how you incorporate it into your diet. Let's explore the comprehensive nutritional profile that makes this humble green a staple in health-conscious kitchens worldwide.

Spinach Nutrition Profile: What's Really Inside 100g

According to the USDA FoodData Central database, 100 grams of raw spinach contains these essential nutrients:

Nutrient	Amount per 100g	% Daily Value*
Calories	23	1%
Protein	2.9g	6%
Fiber	2.2g	8%
Vitamin K	483mcg	402%
Vitamin A	9377IU	188%
Folate	194mcg	49%
Vitamin C	28.1mg	31%
Iron	2.7mg	15%
Magnesium	79mg	19%
Potassium	558mg	12%

*Percent Daily Values based on a 2,000 calorie diet. Source: USDA FoodData Central

Vitamins That Make Spinach Shine

Vitamin K stands out as spinach's most abundant nutrient, crucial for blood clotting and bone metabolism. Just one cup meets your entire daily requirement. The vitamin A content (as beta-carotene) supports vision and immune function, while folate plays a critical role in cell division and DNA synthesis—particularly important for pregnant women.

Unlike many vegetables, spinach maintains impressive vitamin levels whether raw or cooked. A study published in the Journal of Agricultural and Food Chemistry found that boiling spinach preserves 90% of its folate content compared to 70% loss in some other cooking methods.

Mineral Content and Bioavailability Factors

While spinach contains substantial iron (2.7mg per 100g), its absorption is affected by oxalates—natural compounds that bind minerals. Pairing spinach with vitamin C-rich foods like citrus or bell peppers can increase iron absorption by up to 300%, according to research from the National Institutes of Health.

Magnesium in spinach supports over 300 enzymatic reactions in the body, including energy production and muscle function. The potassium content helps regulate blood pressure, making spinach particularly valuable for cardiovascular health.

Raw vs. Cooked: Maximizing Nutritional Benefits

Your preparation method significantly impacts which nutrients you access:

• Raw spinach preserves water-soluble vitamins like C and B vitamins
• Cooked spinach increases bioavailability of fat-soluble vitamins (A, E, K) and minerals
• Light steaming (2-3 minutes) optimizes nutrient retention while reducing oxalates by 30-87%

Research from the University of Arkansas demonstrated that cooking spinach increases the body's ability to absorb lutein—a carotenoid critical for eye health—by making it more soluble.

Spinach Compared to Other Leafy Greens

While all leafy greens offer benefits, spinach has unique advantages:

Nutrient (per 100g)	Spinach	Kale	Romaine
Vitamin K	483mcg	389mcg	102mcg
Vitamin A	9377IU	6800IU	3660IU
Folate	194mcg	141mcg	76mcg
Vitamin C	28mg	93mg	10mg

Spinach provides more vitamin K and folate than its green counterparts, while kale offers superior vitamin C content. This comparison helps you strategically choose greens based on specific nutritional goals.

Practical Ways to Incorporate Spinach

Maximize spinach's benefits with these evidence-based strategies:

• Add raw spinach to smoothies—the blending process breaks cell walls, increasing nutrient absorption
• Sauté with healthy fats like olive oil to enhance absorption of fat-soluble vitamins
• Pair with vitamin C sources (citrus, strawberries) to boost iron uptake
• Use frozen spinach in cooked dishes—it retains nutrients well and has reduced oxalate content
• Consume within 3-5 days of purchase for peak nutrient levels (spinach loses folate rapidly)

Common Misconceptions Clarified

Let's address popular myths about spinach nutrition:

The Iron Myth: While spinach contains iron, the oxalate content significantly reduces absorption. The famous "Popeye effect" exaggerated spinach's iron content due to a decimal point error in early nutritional analysis. Still valuable, but not the iron powerhouse once believed.

Oxalate Concerns: For most people, spinach's oxalates aren't problematic. Those with kidney stone predisposition should moderate intake, but cooking reduces oxalate content substantially. The nutritional benefits generally outweigh concerns for the general population.

When Spinach Nutrition Matters Most

Spinach provides particular benefits during specific life stages and health conditions:

• Pregnancy: High folate content supports fetal neural tube development
• Bone health: Vitamin K and calcium work synergistically for bone density
• Eye health: Lutein and zeaxanthin protect against macular degeneration
• Cardiovascular health: Nitrates in spinach support healthy blood pressure

However, individuals on blood thinners should maintain consistent vitamin K intake (not necessarily avoid spinach) and consult their healthcare provider about appropriate consumption levels.

How much spinach should I eat daily for optimal nutrition?

One to two cups of raw spinach or half cup cooked provides substantial nutrients without excessive oxalates. This delivers approximately 100% of your daily vitamin K needs and significant amounts of other essential nutrients.

Does cooking spinach destroy its nutrients?

Cooking affects different nutrients differently. Water-soluble vitamins like C decrease with heat, but fat-soluble vitamins (A, K, E) become more bioavailable. Light steaming for 2-3 minutes optimizes overall nutrient retention while reducing oxalates by up to 87%.

Is spinach better than kale for nutrition?

Both offer excellent nutrition with different strengths. Spinach provides more vitamin K and folate per serving, while kale contains significantly more vitamin C. For comprehensive nutrition, rotate both greens in your diet based on your specific health goals.

Can I get enough iron from spinach alone?

Spinach contains non-heme iron with lower absorption rates (2-20%) due to oxalates. While valuable, it shouldn't be your sole iron source. Pair with vitamin C-rich foods to increase absorption, and include other iron sources like lean meats or legumes for optimal intake.