Spinach Nutrition Facts: 1 Cup Raw vs Cooked (Exact Values)

One cup (30g) of raw spinach contains just 7 calories but delivers 121% of your daily vitamin K, 56% of vitamin A, and significant amounts of folate, vitamin C, and magnesium. This nutrient-dense leafy green supports bone health, vision, and cardiovascular function while being incredibly versatile in daily meals.

What's Really in 1 Cup of Spinach? Breaking Down the Numbers

When you measure out a standard 1-cup serving of raw spinach (approximately 30 grams), you're getting one of nature's most concentrated nutrient packages. Unlike many vegetables, spinach maintains its nutritional integrity whether consumed raw or lightly cooked, though certain nutrients become more bioavailable with cooking. Let's examine exactly what this humble green delivers to your body.

Nutrient	Amount per 1 Cup (30g)	% Daily Value
Calories	7	0%
Protein	0.9g	2%
Fiber	0.7g	3%
Vitamin K	145mcg	121%
Vitamin A	505mcg	56%
Folate	58mcg	15%
Vitamin C	8.4mg	14%
Iron	0.8mg	5%
Calcium	30mg	3%
Magnesium	24mg	6%

Source: USDA FoodData Central, National Nutrient Database for Standard Reference

Why Vitamin K in Spinach Matters More Than You Think

That impressive 121% daily value for vitamin K isn't just a number—it represents critical support for your blood clotting mechanisms and bone metabolism. Research from the National Institutes of Health shows that adequate vitamin K intake correlates with reduced risk of bone fractures and improved cardiovascular health by preventing calcium deposits in arteries. For those not on blood thinners, incorporating spinach regularly provides substantial protection against age-related bone density loss.

Raw vs. Cooked: How Preparation Changes Spinach Nutrition

Understanding the nutritional differences between raw and cooked spinach helps you maximize benefits based on your health goals. When spinach wilts during cooking, you can consume a much larger quantity, effectively increasing nutrient density per serving:

Nutrient	Raw (1 cup/30g)	Cooked (1 cup/180g)
Calories	7	41
Vitamin A	56%	377%
Vitamin K	121%	738%
Iron	5%	36%
Calcium	3%	24%

Source: USDA FoodData Central #11457 Spinach, raw vs. #11463 Spinach, cooked, boiled, drained, without salt

Cooking spinach breaks down cell walls, making fat-soluble vitamins like A and K more bioavailable. However, water-soluble vitamins like vitamin C experience some reduction during cooking. For optimal nutrient absorption, pair cooked spinach with healthy fats like olive oil or avocado.

Practical Ways to Get Your Daily Spinach Serving

Incorporating 1 cup of spinach into your daily routine doesn't require dramatic dietary changes. These simple strategies work for various lifestyles:

• Smoothie booster: Add 1 cup raw spinach to fruit smoothies—the sweetness masks any vegetal flavor while preserving nutrients
• Omelet enhancement: Sauté spinach lightly before adding to eggs for improved nutrient absorption
• Salad base: Use as the primary green in salads—1 cup raw provides volume without excessive calories
• Soup stir-in: Add during the last minute of soup cooking to preserve maximum nutrient content
• Pasta mixer: Toss cooked spinach with whole-grain pasta and olive oil for a nutrient-dense meal

Context Matters: When Spinach Nutrition Differs

Several factors affect the nutritional profile of your spinach. Understanding these context boundaries helps you maximize benefits:

• Seasonal variations: Winter-harvested spinach typically contains higher vitamin concentrations than summer crops (USDA Agricultural Research Service)
• Storage conditions: After 8 days in refrigeration, spinach loses approximately 25% of its folate content (Journal of Agricultural and Food Chemistry)
• Cooking methods: Steaming preserves more nutrients than boiling, which can leach water-soluble vitamins
• Soil quality: Organically grown spinach shows 20-30% higher antioxidant levels in some studies (British Journal of Nutrition)

Addressing Common Spinach Concerns

Many people avoid spinach due to misconceptions about oxalates and iron absorption. While spinach contains oxalic acid that can bind to minerals, research published in the American Journal of Clinical Nutrition shows that moderate consumption doesn't significantly impact mineral status for most healthy individuals. Pairing spinach with vitamin C-rich foods like citrus or bell peppers enhances non-heme iron absorption by up to 400%, making it an excellent plant-based iron source when prepared thoughtfully.

Frequently Asked Questions About Spinach Nutrition

Q: How much spinach should I eat daily for optimal health benefits?
A: One to two cups of raw spinach or half to one cup cooked provides substantial nutritional benefits without excessive oxalate intake for most people. The Dietary Guidelines for Americans recommends 2-3 cups of dark leafy greens weekly as part of a balanced diet.

Q: Does cooking spinach destroy its nutrients?
A: Cooking affects different nutrients variably. Water-soluble vitamins like vitamin C decrease with heat, but fat-soluble vitamins (A, E, K) become more bioavailable. Light steaming preserves most nutrients while improving absorption of carotenoids by 300-500% according to research in the Journal of Agriculture and Food Chemistry.

Q: Can I get too much vitamin K from eating spinach daily?
A: For most people, consuming spinach daily poses no risk. However, individuals taking blood thinners like warfarin should maintain consistent vitamin K intake and consult their healthcare provider, as sudden changes can affect medication efficacy.

Q: Is bagged spinach as nutritious as fresh?
A: Properly stored bagged spinach maintains comparable nutrient levels to fresh for about 7-10 days. Modified atmosphere packaging helps preserve vitamin content, though some oxidation occurs over time. For maximum nutrition, consume within 5 days of opening.