One cup (30g) of raw spinach contains just 7 calories while delivering 121% of your daily vitamin K, 18% of vitamin A, and 15% of folate. This leafy green powerhouse also provides significant magnesium, iron, and calcium, with cooked spinach offering up to 3x more absorbable nutrients than raw. Spinach nutrition info reveals why it's considered one of the most nutrient-dense foods available.
As a culinary professional who's studied food chemistry for over 15 years, I've analyzed how preparation methods affect spinach's nutritional profile. This comprehensive guide delivers evidence-based insights you can trust, drawing from authoritative nutritional databases and peer-reviewed research. Whether you're tracking macros, managing health conditions, or simply optimizing your diet, understanding spinach nutrition facts helps you make informed dietary choices.
Complete Spinach Nutrition Profile: Raw vs Cooked
Spinach's nutritional composition changes significantly based on preparation. Understanding these differences helps maximize nutrient absorption:
| Nutrient | Raw (1 cup/30g) | Cooked (1 cup/180g) | Key Benefit |
|---|---|---|---|
| Calories | 7 | 41 | Weight management |
| Vitamin K | 14.4mcg (121% DV) | 888.5mcg (740% DV) | Blood clotting, bone health |
| Vitamin A | 141mcg (18% DV) | 943mcg (105% DV) | Vision, immune function |
| Folate | 58mcg (15% DV) | 263mcg (66% DV) | Cell growth, pregnancy support |
| Iron | 0.8mg (4% DV) | 6.4mg (36% DV) | Oxygen transport, energy metabolism |
| Magnesium | 24mg (6% DV) | 157mg (37% DV) | Muscle function, blood sugar control |
Data sourced from the USDA FoodData Central database (Release 2024) shows that cooking spinach concentrates nutrients by reducing water content. However, certain heat-sensitive vitamins like vitamin C decrease during cooking. This context boundary explains why both raw and cooked spinach have unique nutritional advantages depending on your health goals.
Science-Backed Health Benefits of Spinach
Spinach nutrition facts reveal why this leafy green consistently appears in dietary recommendations from major health organizations. Research published in the American Journal of Clinical Nutrition demonstrates that regular spinach consumption supports:
- Cardiovascular health through potassium content (167mg per cooked cup) which helps regulate blood pressure
- Bone density maintenance via exceptional vitamin K1 levels that activate osteocalcin, the protein binding calcium to bones
- Eye health protection from lutein and zeaxanthin carotenoids that filter harmful blue light
- Antioxidant protection through neoxanthin and violaxanthin phytochemicals with demonstrated anti-inflammatory effects
Unlike many so-called "superfoods," spinach's health claims are supported by substantial clinical evidence. A 2023 meta-analysis in Nutrients confirmed that daily consumption of leafy greens like spinach correlates with a 16% reduced risk of cardiovascular disease.
Maximizing Nutrient Absorption from Spinach
Understanding spinach nutrition info isn't complete without knowing how to optimize absorption. The iron in spinach (non-heme iron) has lower bioavailability than animal sources, but pairing strategies significantly improve uptake:
Consuming spinach with vitamin C-rich foods like citrus fruits or bell peppers increases iron absorption by up to 400%. Conversely, calcium-rich foods consumed simultaneously can reduce iron absorption by 50-60%. For those seeking maximum nutritional benefit from spinach nutrition facts, these practical combinations work best:
- Spinach salad with lemon vinaigrette and strawberries
- Sautéed spinach with tomatoes and garlic
- Green smoothie with spinach, pineapple, and almond milk
- Spinach omelet with bell peppers
How Spinach Nutrition Compares to Other Leafy Greens
When evaluating leafy green nutrition facts, spinach stands out for specific nutrients while other greens excel in different areas. This comparison helps you diversify your diet for comprehensive nutrient intake:
| Green | Vitamin K (per cup) | Vitamin A (per cup) | Calcium (per cup) | Best For |
|---|---|---|---|---|
| Spinach (cooked) | 888mcg (740% DV) | 943mcg (105% DV) | 245mg (25% DV) | Overall nutrient density |
| Kale (cooked) | 685mcg (570% DV) | 885mcg (98% DV) | 177mg (18% DV) | Vitamin C, fiber |
| Swiss Chard (cooked) | 300mcg (250% DV) | 256mcg (28% DV) | 102mg (10% DV) | Magnesium, potassium |
| Romaine (raw) | 48mcg (40% DV) | 409mcg (45% DV) | 29mg (3% DV) | Hydration, crunch factor |
According to the CDC's National Health and Nutrition Examination Survey, Americans consume only 10% of the recommended daily vegetable intake. Incorporating spinach into your diet helps bridge this gap with minimal calories and maximum nutrition.
Practical Spinach Consumption Guidelines
Based on current dietary recommendations from the Dietary Guidelines for Americans 2020-2025, here's how to incorporate spinach nutrition facts into your daily routine:
- Daily recommendation: 1-2 cups raw or ½-1 cup cooked leafy greens
- Storage tip: Keep unwashed spinach in airtight container with paper towel for up to 5 days
- Preparation tip: Lightly steam or sauté to preserve nutrients better than boiling
- Special considerations: Those on blood thinners should maintain consistent vitamin K intake
For optimal spinach nutrition info application, vary your preparation methods throughout the week. Enjoy raw in salads three times weekly for vitamin C preservation, and cooked in soups or sautés four times for enhanced mineral absorption. This rotation strategy ensures you benefit from the complete nutritional profile revealed in spinach nutrition facts.
Frequently Asked Questions About Spinach Nutrition
How much spinach should I eat daily for optimal nutrition?
The Dietary Guidelines for Americans recommend 1-2 cups of raw leafy greens or ½-1 cup cooked daily. For spinach specifically, consuming one 30g serving raw (about 1 cup) or 180g cooked (1 cup) provides substantial nutrients without excessive vitamin K that could interfere with blood thinners.
Is raw or cooked spinach more nutritious?
Both have advantages. Raw spinach preserves vitamin C and folate, while cooked spinach increases bioavailability of iron, calcium, and beta-carotene by breaking down cell walls. Cooking concentrates nutrients as water content reduces, so one cup of cooked spinach contains nutrients from about 6 cups raw. For maximum benefit, include both in your diet.
Does spinach really have high iron content?
Yes, cooked spinach contains 6.4mg of iron per cup (36% of daily value), but it's non-heme iron with lower absorption than animal sources. Pairing spinach with vitamin C-rich foods increases absorption up to 400%. While not as absorbable as meat-based iron, spinach remains an excellent plant-based iron source when consumed strategically.
Can eating too much spinach be harmful?
For most people, moderate spinach consumption is safe. However, those on blood thinners should maintain consistent vitamin K intake as fluctuations can affect medication efficacy. Spinach contains oxalates that may contribute to kidney stones in susceptible individuals when consumed in extreme quantities (several pounds daily). Normal dietary amounts pose no risk for healthy individuals.
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