Understanding raw spinach nutrition is essential for making informed dietary choices. Whether you're building nutrient-dense salads, smoothies, or side dishes, knowing precisely what you're consuming helps optimize your nutrition plan. This guide provides the complete, verified nutrition label for raw spinach along with practical insights on how to maximize its health benefits.
Raw Spinach Complete Nutrition Facts Label
Based on USDA FoodData Central database, here's the official nutrition facts label for raw spinach (per 100g serving):
| Nutrient | Amount | Daily Value % |
|---|---|---|
| Calories | 23 | 1% |
| Total Fat | 0.4g | 1% |
| Saturated Fat | 0.1g | 0% |
| Cholesterol | 0mg | 0% |
| Sodium | 79mg | 3% |
| Total Carbohydrate | 3.6g | 1% |
| Dietary Fiber | 2.2g | 8% |
| Sugars | 0.4g | — |
| Protein | 2.9g | 6% |
| Vitamin A | 9377 IU | 188% |
| Vitamin C | 28.1mg | 31% |
| Vitamin K | 482.9mcg | 402% |
| Folate | 194mcg | 49% |
| Calcium | 99mg | 8% |
| Iron | 2.7mg | 15% |
| Magnesium | 79mg | 20% |
| Potassium | 558mg | 16% |
Source: USDA FoodData Central, Food Component Database, Spinach, raw (NDB #11457)
Why These Raw Spinach Nutrition Facts Matter
Raw spinach's exceptional nutrient density makes it one of the most nutritionally valuable vegetables you can eat. Unlike many processed foods where nutrition labels can be confusing, spinach's natural composition offers transparent health benefits.
The standout nutrient is vitamin K, with one serving providing more than four times your daily requirement. This fat-soluble vitamin plays a crucial role in blood clotting and bone health. Research from the Harvard T.H. Chan School of Public Health shows adequate vitamin K intake is associated with reduced risk of bone fractures and cardiovascular disease.
Vitamin A content is equally impressive, primarily in the form of beta-carotene which your body converts to active vitamin A. This powerful antioxidant supports vision health, immune function, and skin integrity. The folate content makes raw spinach particularly valuable for pregnant women, as this B-vitamin prevents neural tube defects in developing fetuses.
Raw vs. Cooked Spinach: Nutritional Differences You Should Know
Many people wonder whether raw or cooked spinach offers better nutrition. The answer depends on which nutrients you're focusing on:
| Nutrient | Raw Spinach (100g) | Cooked Spinach (100g) | Why the Difference |
|---|---|---|---|
| Calories | 23 | 23 | Same calorie density |
| Vitamin C | 28.1mg | 17.6mg | Heat-sensitive nutrient degrades during cooking |
| Vitamin K | 482.9mcg | 493.6mcg | Concentrated as water cooks off |
| Iron | 2.7mg | 3.6mg | Higher concentration per volume after cooking |
| Calcium | 99mg | 115mg | More concentrated after water loss |
| Volume | 1 cup (30g) | ⅓ cup (100g) | Cooking reduces volume by 70-80% |
Source: USDA FoodData Central comparison of raw and cooked spinach
The key context here is serving size. When spinach cooks, it wilts dramatically—about 4-5 cups of raw spinach cooks down to just 1 cup. This means you can consume significantly more nutrients in a single cooked serving because you're eating a much larger quantity of leaves.
Maximizing Nutrient Absorption from Raw Spinach
Knowing the raw spinach nutrition label is only half the equation—you also need to understand how to maximize absorption of these valuable nutrients:
Fat-soluble vitamins (A, E, K) require dietary fat for optimal absorption. Pair raw spinach with healthy fats like avocado, olive oil, or nuts. A study published in the American Journal of Clinical Nutrition found that adding just 3 grams of oil to a spinach salad increased carotenoid absorption by 200-300%.
Iron absorption is enhanced when paired with vitamin C. Since raw spinach already contains vitamin C, adding citrus fruits, bell peppers, or strawberries to your spinach salad further boosts iron uptake. Avoid consuming calcium-rich foods (like dairy) at the same time, as calcium can inhibit iron absorption.
Calcium availability in spinach is limited due to its oxalate content, which binds calcium. For better calcium absorption, rotate spinach with other low-oxalate greens like kale or collards. Cooking can reduce oxalates by up to 30-87% according to research from the National Institutes of Health.
Practical Applications: Using Raw Spinach Nutrition Facts
Understanding the raw spinach nutrition label helps you make strategic dietary choices:
- For bone health: The exceptional vitamin K content (402% DV) works synergistically with calcium. Pair spinach with vitamin D sources like fatty fish or fortified foods for optimal bone support.
- For cardiovascular health: The combination of potassium (16% DV), magnesium (20% DV), and nitrates in spinach helps regulate blood pressure. One study in the American Heart Association's Hypertension journal found spinach consumption reduced blood pressure within hours.
- For eye health: Lutein and zeaxanthin in spinach protect against macular degeneration. Raw consumption preserves these heat-sensitive carotenoids better than cooking.
- For blood sugar management: With just 1g of sugar per cup and 2.2g of fiber (8% DV), raw spinach has a minimal impact on blood glucose while providing volume and nutrients.
Common Misunderstandings About Spinach Nutrition
Despite its popularity, several misconceptions persist about raw spinach nutrition:
Myth: Spinach is the highest iron vegetable. While spinach contains iron (15% DV per 100g), its non-heme iron has lower bioavailability due to oxalates. Cooked spinach actually provides more absorbable iron than raw because cooking breaks down some oxalates.
Myth: All nutrients decrease when cooking spinach. Water-soluble vitamins like C decrease, but fat-soluble vitamins (A, E, K) become more concentrated as water cooks off. Minerals also become more concentrated per serving.
Myth: Raw spinach is always healthier. Both forms offer unique benefits. Raw preserves vitamin C and some antioxidants, while cooked provides more concentrated minerals and makes certain carotenoids more bioavailable.
How Spinach Nutrition Research Has Evolved
Nutrition science around spinach has evolved significantly over the past two decades:
- Early 2000s: Focus was primarily on vitamin A and iron content, with the famous (but inaccurate) Popeye cartoon reinforcing iron myths
- 2010-2015: Research expanded to include nitrates for cardiovascular health and lutein for eye protection
- 2016-2020: Studies revealed spinach's role in cognitive health, with folate and vitamin K supporting brain function
- 2021-Present: Current research examines spinach's nitrates for athletic performance and specific phytonutrients for inflammation reduction
This evolving understanding shows why relying on current, verified nutrition data—like the official raw spinach nutrition label—is essential for making informed dietary decisions.
Practical Serving Suggestions Based on Nutrition Facts
Now that you understand the raw spinach nutrition label, here are practical ways to incorporate it into your diet:
- Basic nutrient-boosting salad: 2 cups raw spinach + ¼ avocado + lemon vinaigrette + pumpkin seeds (adds healthy fats for vitamin absorption)
- Nutrient-dense smoothie: 2 cups spinach + 1 banana + 1 tbsp chia seeds + almond milk (the banana's vitamin C enhances iron absorption)
- Power breakfast: Spinach scrambled eggs with tomatoes (the fat from eggs helps absorb spinach's fat-soluble vitamins)
- Quick side dish: Sautéed spinach with garlic and lemon (cooking concentrates nutrients while lemon boosts iron absorption)
Remember that one serving of raw spinach (about 1 cup or 30g) contains approximately 7 calories and provides significant micronutrients. To get the full nutritional benefits shown in the standard 100g nutrition label, you'd need to consume about 3-4 cups of loosely packed raw spinach.
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