Spinach Nutrition Chart: Complete Data & Benefits

One cup (30g) of raw spinach contains just 7 calories, 0.9g protein, 0.1g fat, 1.1g carbohydrates, and 0.7g fiber. It delivers 181% of your daily vitamin K, 56% of vitamin A, and 15% of folate requirements according to USDA FoodData Central data. Spinach's iron content (0.81mg per cup) becomes significantly more bioavailable when paired with vitamin C-rich foods.

Discover exactly what makes spinach a nutritional powerhouse with this comprehensive breakdown of its vitamin, mineral, and phytochemical profile. Whether you're meal planning, tracking micronutrients, or optimizing your diet for specific health goals, this detailed spinach nutrition chart provides the precise data you need to make informed dietary choices.

Complete Spinach Nutrition Chart: Raw vs Cooked Comparison

Nutrient	Raw (1 cup/30g)	Cooked (1 cup/180g)	Daily Value %
Calories	7	41	2%
Protein	0.9g	5.3g	11%
Dietary Fiber	0.7g	4.3g	15%
Vitamin K	145mcg	889mcg	181%
Vitamin A	2813 IU	17707 IU	56%
Folate	58mcg	263mcg	15%
Vitamin C	8.4mg	17.6mg	20%
Iron	0.81mg	6.43mg	36%
Calcium	30mg	245mg	25%
Magnesium	24mg	157mg	37%

Data source: USDA FoodData Central, Release 1.0.1 (2023)

Why Spinach Nutrition Matters for Your Health

Spinach isn't just a leafy green—it's a nutritional powerhouse with compounds that support multiple body systems. Understanding the specific nutrients helps you maximize health benefits through strategic meal planning.

Vitamin Profile: Beyond Basic Nutrition Facts

Spinach's vitamin composition explains why it's recommended for specific health conditions. The vitamin K content (181% DV per cup raw) supports blood clotting and bone metabolism, making it particularly valuable for maintaining skeletal health as we age. According to research published in the American Journal of Clinical Nutrition, adequate vitamin K intake correlates with reduced risk of hip fractures.

Vitamin A in spinach primarily comes as beta-carotene, which the body converts as needed. This provitamin A carotenoid functions as both a vision-supporting nutrient and a potent antioxidant. Unlike preformed vitamin A (retinol), beta-carotene from plant sources like spinach doesn't carry toxicity risks even at high consumption levels.

Mineral Content and Bioavailability Considerations

While spinach contains significant iron (36% DV when cooked), its absorption is affected by several factors. The oxalic acid naturally present in spinach binds to minerals, reducing their bioavailability. However, research from the National Institutes of Health shows that pairing spinach with vitamin C-rich foods like citrus or bell peppers can increase non-heme iron absorption by up to 400%.

Calcium absorption from spinach is approximately 5% compared to 30% from dairy products due to oxalate content. For optimal calcium intake, rotate spinach with lower-oxalate greens like kale and bok choy throughout your weekly meal planning.

Spinach Nutrition Timeline: Scientific Understanding Evolution

The nutritional understanding of spinach has evolved significantly over time:

• 1920s: Popeye popularized spinach for iron content (though the decimal point error in early studies overestimated iron by tenfold)
• 1980s: Research identified lutein and zeaxanthin in spinach for eye health
• 2000s: Scientists discovered spinach's nitrates improve athletic performance and blood pressure regulation
• 2010s: Epigenetic research revealed how spinach compounds influence gene expression related to cancer prevention
• 2020s: Current studies focus on spinach's role in gut microbiome diversity and metabolic health

Practical Applications: Maximizing Nutritional Benefits

How you prepare spinach dramatically affects which nutrients you absorb:

• Raw in salads: Preserves vitamin C and folate but provides less bioavailable iron and calcium
• Lightly steamed: Increases beta-carotene absorption by 50% while preserving most water-soluble vitamins
• Sautéed with healthy fats: Boosts absorption of fat-soluble vitamins (A, E, K) and carotenoids
• Blended in smoothies: Cell wall breakdown increases nutrient availability while maintaining vitamin C content

For those taking blood thinners like warfarin, consistent daily spinach consumption is more important than complete avoidance, as sudden changes in vitamin K intake affect medication efficacy. Consult your healthcare provider for personalized guidance.

Spinach vs Other Leafy Greens: Nutritional Comparison

While all leafy greens offer benefits, their nutritional profiles differ significantly:

• Spinach vs Kale: Spinach contains more vitamin K and folate, while kale has higher vitamin C and slightly more calcium (with better bioavailability)
• Spinach vs Swiss Chard: Both are excellent magnesium sources, but spinach provides more iron while chard offers more potassium
• Spinach vs Arugula: Arugula contains more calcium with less oxalate interference, but spinach delivers significantly more folate and vitamin K

Diversifying your leafy green intake ensures broader nutrient coverage. Rotate through different varieties throughout the week rather than relying exclusively on spinach nutrition facts for all your dietary planning.

Frequently Asked Questions About Spinach Nutrition

How much spinach should I eat daily for optimal nutrition?

The USDA recommends 2-3 cups of dark leafy greens weekly as part of a balanced diet. One cup raw or ½ cup cooked spinach daily provides substantial nutrients without excessive vitamin K intake for most people. Those on blood thinners should maintain consistent daily amounts and consult their healthcare provider.

Does cooking spinach destroy nutrients?

Cooking affects different nutrients differently. Water-soluble vitamins like C and B vitamins decrease with cooking, but fat-soluble vitamins (A, E, K) and carotenoids become more bioavailable. Light steaming preserves most nutrients while improving absorption of certain compounds. The best approach is alternating between raw and cooked preparations to maximize overall nutrient intake.

Is frozen spinach as nutritious as fresh?

Yes, frozen spinach often retains equal or higher nutrient levels than fresh. Flash-freezing preserves nutrients at peak freshness, while fresh spinach can lose nutrients during transportation and storage. Frozen spinach contains more concentrated nutrients by volume since it's packed without stems and has reduced water content.

Can I get too much vitamin K from spinach?

For healthy individuals, vitamin K toxicity from food sources is extremely rare. However, those taking blood thinners like warfarin need consistent vitamin K intake rather than avoidance. Sudden increases or decreases in spinach consumption can affect medication efficacy. Consult your healthcare provider for personalized guidance if you're on anticoagulant therapy.

How does spinach compare to supplements for nutrient intake?

Whole food sources like spinach provide nutrients in their natural matrix with co-factors that enhance absorption and utilization. Supplements isolate specific compounds without these synergistic elements. Research shows nutrients from whole foods are generally better absorbed and associated with greater health benefits than isolated supplements.