Spinach Vitamins: Complete Nutritional Breakdown & Benefits

Spinach contains vitamins A, C, K1, B6, B9 (folate), and trace amounts of E and B2. Just one cup (30g) of raw spinach delivers over 100% of your daily vitamin K needs, 18% of vitamin A, and 16% of vitamin C, making it one of the most nutrient-dense leafy greens available.

Discover exactly which vitamins power this nutritional powerhouse and how they benefit your health. Whether you're blending it into smoothies, sautéing it with garlic, or adding it to salads, understanding spinach's vitamin profile helps you maximize its health benefits in your daily diet.

Vitamin Breakdown: What Vitamins Are in Spinach?

Spinach earns its "superfood" status through an impressive vitamin profile. According to USDA FoodData Central, a 100g serving of raw spinach contains:

Vitamin	Amount per 100g	% Daily Value
Vitamin K1	482.9 mcg	402%
Vitamin A (RAE)	469 mcg	52%
Folate (B9)	194 mcg	49%
Vitamin C	28.1 mg	31%
Vitamin B6	0.195 mg	11%
Vitamin E	2.03 mg	13%
Vitamin B2	0.189 mg	14%

These values come from the USDA FoodData Central, the authoritative source for U.S. nutrient composition data. Notice how vitamin K1 dominates spinach's nutritional profile—that's why it's particularly valuable for bone health and blood clotting.

Why Spinach's Vitamin Profile Stands Out

When comparing spinach to other leafy greens, its vitamin density becomes even more impressive:

Vitamin	Spinach (per 100g)	Kale (per 100g)	Romaine (per 100g)
Vitamin K	482.9 mcg	389.6 mcg	102.5 mcg
Vitamin A	469 mcg RAE	680 mcg RAE	209 mcg RAE
Vitamin C	28.1 mg	93.4 mg	12.1 mg
Folate	194 mcg	141 mcg	136 mcg

This comparison, based on NIH Office of Dietary Supplements data, shows spinach's unique nutritional advantages. While kale contains more vitamin C, spinach provides significantly more vitamin K and folate than its cruciferous counterpart.

Vitamin K: Spinach's Superpower

Spinach contains more vitamin K per serving than almost any other food. This fat-soluble vitamin plays several critical roles:

• Essential for proper blood clotting (coagulation)
• Supports bone mineralization and density
• May help prevent arterial calcification

A single cup (30g) of raw spinach provides over 100% of your daily vitamin K requirement. For those on blood thinners like warfarin, consistent daily intake is crucial—sudden increases or decreases can interfere with medication effectiveness. The National Institutes of Health recommends discussing dietary changes with your healthcare provider if you're taking anticoagulants.

Maximizing Vitamin Absorption from Spinach

How you prepare spinach dramatically affects vitamin availability. Understanding these context boundaries helps you get the most nutritional value:

Cooking Methods Matter

• Raw spinach: Best for preserving vitamin C (which degrades with heat)
• Lightly cooked spinach: Increases bioavailability of vitamins A and K (cooking breaks down cell walls)
• Sautéed with healthy fats: Fat-soluble vitamins (A, E, K) absorb better when consumed with fats

Research published in the Journal of Agricultural and Food Chemistry confirms that steaming spinach preserves more nutrients than boiling. When boiled, water-soluble vitamins like vitamin C and folate leach into the cooking water.

Smart Food Pairings

Combine spinach with these foods to boost vitamin absorption:

• Lemon juice or vinegar: The acidity increases non-heme iron absorption
• Olive oil or avocado: Enhances absorption of fat-soluble vitamins
• Vitamin C-rich foods: Like bell peppers or citrus, which improve iron uptake

Practical Ways to Incorporate Spinach for Maximum Vitamin Benefits

Knowing what vitamins are in spinach is only valuable if you can effectively include them in your diet. Here's how to optimize your spinach consumption:

Daily Vitamin Targets

To meet daily vitamin requirements through spinach alone:

• Vitamin K: Just 15g (½ cup raw) meets 100% of daily needs
• Vitamin A: Approximately 100g (3.5oz raw) provides 52% of daily needs
• Folate: About 50g (1.8oz raw) delivers 25% of daily needs

Simple Preparation Tips

• Add raw spinach to smoothies (vitamin C preservation)
• Sauté with garlic and olive oil for enhanced vitamin K absorption
• Use in omelets—eggs provide fat for better nutrient uptake
• Make spinach pesto instead of traditional basil pesto
• Add to soups during the last 2 minutes of cooking to preserve nutrients

Spinach Nutrition Through the Seasons

Spinach's vitamin content varies slightly depending on growing conditions and season:

• Spring spinach: Typically higher in folate and vitamin C
• Winter spinach: Often contains more vitamin K due to slower growth
• Frozen spinach: Nutrient levels remain stable and may even exceed fresh spinach in some vitamins due to flash-freezing at peak ripeness

A study from the USDA Agricultural Research Service found that properly frozen spinach retains 90-95% of its vitamin content for up to 12 months, making it a reliable year-round option.

Frequently Asked Questions

Does cooking spinach destroy its vitamins?

Cooking affects different vitamins differently. Water-soluble vitamins like C and folate decrease with heat, but fat-soluble vitamins like A, E, and K become more bioavailable. Light steaming preserves the best balance of nutrients.

How much spinach do I need for daily vitamin K?

Just one cup (30g) of raw spinach provides over 100% of the recommended daily intake of vitamin K for adults. For those on blood thinners, consistent daily amounts are more important than total quantity.

Is frozen spinach as nutritious as fresh?

Yes, frozen spinach often retains equal or higher nutrient levels than fresh spinach. Flash-freezing at peak ripeness preserves vitamins, particularly vitamin C and folate, which can degrade in fresh spinach during transport and storage.

Which has more vitamins: raw or cooked spinach?

Cooked spinach provides more concentrated vitamins by volume since cooking reduces its water content. However, raw spinach preserves more vitamin C. For optimal nutrition, include both forms in your diet.