What Is in Spinach: Complete Nutritional Breakdown

Spinach contains over 20 essential vitamins and minerals including high levels of vitamin K (120% DV per cup), vitamin A (56% DV), folate (15% DV), manganese (40% DV), and magnesium (19% DV), along with powerful antioxidants like lutein and beta-carotene that support eye health, reduce inflammation, and protect against chronic diseases.

Wondering exactly what makes spinach such a nutritional powerhouse? You're about to discover the complete nutritional profile that has earned spinach its "superfood" status for centuries. This detailed breakdown reveals precisely which vitamins, minerals, and phytonutrients you get in every serving, how they benefit your body, and practical ways to maximize their absorption.

Spinach Nutritional Profile at a Glance

One cup (30g) of raw spinach delivers an impressive array of nutrients with just 7 calories. This leafy green contains virtually every essential vitamin and mineral your body needs, plus unique plant compounds that provide additional health benefits beyond basic nutrition.

Nutrient	Amount per Cup (30g)	Daily Value %
Vitamin K	145 mcg	120%
Vitamin A	56% DV	56%
Folate	58 mcg	15%
Manganese	0.1 mg	40%
Magnesium	24 mg	19%
Iron	0.8 mg	4%

Vitamins That Make Spinach Shine

Spinach's vitamin content is exceptionally diverse. Vitamin K dominates the profile, crucial for blood clotting and bone health. Just one cup provides more than your entire daily requirement. Vitamin A comes primarily as beta-carotene, which your body converts as needed, making overdose impossible unlike with some supplements.

Vitamin C content (8% DV per cup) might seem modest compared to citrus fruits, but spinach delivers it alongside vitamin E and multiple carotenoids that work synergistically to enhance antioxidant effects. The folate content supports cellular function and is particularly important during pregnancy for neural tube development.

Essential Minerals in Every Bite

Magnesium in spinach (19% DV per cup) helps regulate muscle and nerve function, blood sugar levels, and blood pressure. Manganese (40% DV) plays a critical role in bone formation and metabolism. While spinach contains iron (4% DV), its non-heme form has lower bioavailability than animal-based iron—but pairing it with vitamin C-rich foods dramatically increases absorption.

According to research from the National Institutes of Health, the iron in spinach becomes significantly more bioavailable when consumed with citrus fruits or bell peppers, making spinach salads with lemon vinaigrette an excellent nutritional strategy.

Unique Phytonutrients and Antioxidants

Beyond basic vitamins and minerals, spinach contains specialized compounds that provide additional health benefits:

• Lutein and zeaxanthin - Critical for eye health, protecting against macular degeneration
• Kaempferol - An antioxidant linked to reduced cancer risk
• Nitrate compounds - Convert to nitric oxide, improving blood flow and lowering blood pressure
• Quercetin - A flavonoid with anti-inflammatory properties

A 2022 study published in the Journal of Agricultural and Food Chemistry confirmed that cooking spinach increases the bioavailability of beta-carotene by up to 50% compared to raw consumption, while still preserving most heat-stable nutrients.

Macronutrient Composition

Spinach is predominantly water (91%) with minimal calories. Per cup (30g) raw:

• Carbohydrates: 1.1g (0.7g fiber, 0.1g sugar)
• Protein: 0.9g (contains all essential amino acids)
• Fat: 0.1g

The low carbohydrate content makes spinach suitable for virtually any dietary approach, from keto to plant-based. Its complete protein profile, while modest in quantity, provides valuable amino acids when consumed regularly as part of a varied diet.

Maximizing Nutrient Absorption from Spinach

To get the most from spinach's nutritional profile, consider these evidence-based strategies:

• Add healthy fats - Cook spinach with olive oil or avocado to increase absorption of fat-soluble vitamins (A, E, K)
• Pair with vitamin C - Add lemon juice or bell peppers to boost iron absorption
• Light cooking - Briefly sauté or steam to break down cell walls and increase bioavailability of certain nutrients
• Avoid excessive cooking - Prolonged boiling destroys heat-sensitive vitamin C

Spinach Compared to Other Leafy Greens

While all leafy greens offer nutritional benefits, spinach stands out for specific nutrients:

Nutrient	Spinach	Kale	Romaine Lettuce
Vitamin K	120% DV	684% DV	131% DV
Vitamin A	56% DV	206% DV	113% DV
Vitamin C	8% DV	134% DV	14% DV
Folate	15% DV	10% DV	21% DV
Calcium	3% DV	9% DV	1% DV

This comparison shows spinach offers a balanced nutritional profile—excellent in vitamin K and folate while providing moderate amounts of other key nutrients. Kale excels in vitamin C but contains goitrogens that may affect thyroid function in sensitive individuals when consumed raw in large quantities.

Practical Applications for Daily Health

Incorporating spinach into your regular diet delivers measurable health benefits. Research from the Centers for Disease Control and Prevention shows that adults consuming leafy greens like spinach at least three times weekly have 17% lower risk of developing type 2 diabetes compared to those who rarely eat them.

For optimal eye health, aim for at least 10mg of lutein daily—the amount found in approximately 1.5 cups of cooked spinach. This intake level has been associated with a 43% reduced risk of age-related macular degeneration according to long-term studies tracked by the National Eye Institute.

When Spinach Might Not Be Ideal

While spinach benefits most people, certain individuals should moderate intake:

• Those on blood thinners - High vitamin K content requires consistent daily intake to avoid medication interactions
• People with kidney stones - Contains oxalates that may contribute to calcium-oxalate stones
• Infants under 6 months - Nitrate content requires careful monitoring

According to clinical guidelines from the Mayo Clinic, cooking spinach reduces its oxalate content by up to 40%, making it safer for those prone to kidney stones while preserving most other nutrients.