NutriSeek

Vegetables

Spinach

Rich in Vitamin KRich in Vitamin ARich in FolateRich in Vitamin C

Overview

Why eat spinach?

Spinach packs an unusual amount of nutrition into very few calories, with just 23 kcal per 100 g alongside vitamin K, vitamin A, folate, magnesium and vitamin C. It works raw in salads or wilted into almost anything hot, and a big handful barely registers on the calorie side of the ledger.

Good to know: Spinach is high in oxalates, which bind some of its calcium and iron and may matter if you are prone to kidney stones; pairing it with vitamin C foods helps iron absorption, and anyone on warfarin should keep vitamin K intake steady.

  1. Exceptional vitamin K

    At 483 µg per 100 g, or 402% of the Daily Value, spinach is one of the richest everyday sources of vitamin K for blood clotting and bone health.

  2. Folate for cell building

    Spinach supplies 194 µg of folate per 100 g (49% DV), a B vitamin your body needs to make DNA and form healthy red blood cells.

  3. Minerals with few calories

    With 79 mg magnesium and 558 mg potassium per 100 g, spinach supports muscle and nerve function and diets rich in it are linked to healthier blood pressure.

Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.

Nutrition facts

What’s in spinach?

Calories

23kcal

Protein

2.9g

Carbs

3.6g

Fat

0.39g

Fiber

2.2g

Sugars

0.42g

Minerals

  • Calcium99 mg8%
  • Iron2.7 mg15%
  • Magnesium79 mg19%
  • Phosphorus49 mg4%
  • Potassium558 mg12%
  • Sodium79 mg3%
  • Zinc0.53 mg5%
  • Copper0.13 mg14%
  • Selenium1 µg2%

Vitamins

  • Vitamin A469 µg52%
  • Vitamin C28 mg31%
  • Vitamin E2 mg14%
  • Vitamin K483 µg402%
  • Thiamin (B1)0.08 mg7%
  • Riboflavin (B2)0.19 mg15%
  • Niacin (B3)0.72 mg5%
  • Vitamin B60.2 mg11%
  • Folate194 µg49%

% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.

Ask NutriSeek

Questions about spinach

Does the iron in spinach get absorbed?Is spinach healthier raw or cooked?What are the health benefits of spinach?How much spinach should I eat per day?

Keep exploring

More Vegetables

Broccoli

Broccoli

Rich in Vitamin C & Vitamin K

Kale

Kale

Rich in Vitamin K & Vitamin C

Sweet Potato

Sweet Potato

Rich in Vitamin A

Carrot

Carrot

Rich in Vitamin A

Source: USDA FoodData Central, “Spinach, raw” (SR Legacy, FDC ID 168462).View the USDA record ↗ (opens in a new tab).