Spinach is a leafy green vegetable that belongs to the amaranth family. It is known for its mild flavor and tender texture, making it a versatile ingredient in various dishes. Spinach can be eaten raw in salads or cooked in a variety of ways, such as sautéing, steaming, or adding to soups and casseroles.
Culinary uses of spinach are diverse. It is commonly used in salads, smoothies, and pasta dishes. When considering how to cook spinach, simple methods like steaming or sautéing with garlic can enhance its flavor while retaining its nutritional value. Fresh, cooked, or frozen spinach can be integrated into many recipes, making it a staple in many kitchens.
Spinach nutrition is noteworthy. It is low in calories yet rich in vitamins A, C, and K, as well as essential minerals like iron and calcium. Additionally, it contains antioxidants, which contribute to its overall nutritional profile. The variety of types of spinach includes savoy, flat, and semi-savoy, each offering unique textures and flavors.
For storage, fresh spinach should be kept in the refrigerator and used within a few days to maintain its freshness. Cooked spinach can be refrigerated for a short period or frozen for longer storage. Proper handling ensures the best quality and taste when preparing spinach dishes.
| Energy | |
| Calories 27kcal | 1% |
| Protein | |
| Protein 2.91g | 2% |
| Carbohydrates | |
| Carbohydrates 2.64g | 1% |
| Fiber 1.60g | 4% |
| Sugar 0.42g | 0% |
| Fat | |
| Fat 0.60g | 1% |
| Saturated 0.06g | 0% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 310ug | 34% |
| Choline 20mg | 4% |
| Vitamin B1 0.08mg | 6% |
| Vitamin B2 0.19mg | 15% |
| Vitamin B3 0.51mg | 3% |
| Vitamin B6 0.21mg | 13% |
| Vitamin B9 110ug | 28% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 30mg | 34% |
| Vitamin E 2.03mg | 14% |
| Vitamin K 480ug | 402% |
| Minerals | |
| Calcium, Ca 70mg | 5% |
| Copper, Cu 0.08mg | 9% |
| Iron, Fe 1.05mg | 10% |
| Magnesium, Mg 90mg | 22% |
| Phosphorus, P 40mg | 3% |
| Potassium, K 460mg | 14% |
| Selenium, Se 0.00ug | 0% |
| Sodium, Na 110mg | 7% |
| Zinc, Zn 0.42mg | 4% |
| Water | |
| Water 90g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
Delicious spinach and cheese fritters made in a pie maker.
05 Dec 2025A quick, healthy Mediterranean spinach pasta with tomatoes and beans.
29 Nov 2025Healthy roasted vegetable salad with caper dressing.
23 Nov 2025Roasted sweet potato patties served with refreshing kachumber salad.
15 Jan 2026Quick and delicious cheddar spinach omelet with chives.
18 Feb 2026Hearty barley risotto with chicken, mushrooms, and spinach.
25 Dec 2025A healthy veggie omelet with spinach, mushrooms, and egg whites.
10 Mar 2026A nutritious strawberry-spinach smoothie, perfect for any time.
25 Jan 2026A creamy, low carb side of cauliflower and spinach with mozzarella.
27 Dec 2025A protein-rich berry pineapple smoothie for a healthy boost.
06 Jan 2026A refreshing Blueberry Mint Coconut Smoothie packed with nutrients.
09 Jan 2026A healthy twist on carbonara using sweet potato noodles and veggies.
20 Dec 2025Creamy scrambled eggs with spinach and avocado for a nutritious breakfast.
03 Jan 2026Enjoy a vibrant salad of grilled pumpkin, red onion, and spinach with feta.
16 Dec 2025Delicious savory crepes filled with spinach, blue cheese, and prosciutto.
16 Jan 2026A hearty Chicken and Spinach Pasta Bake with creamy cheese sauce.
16 Nov 2025A hearty roast pumpkin, chickpea, and ricotta salad.
22 Nov 2025A hearty pressure cooker stew with squash, lentils, and spices.
07 Feb 2026A hearty mixed grain and mushroom salad with fresh spinach.
01 Jan 2026Creamy potato mash enhanced with mustard and spinach.
01 Jan 2026Zesty chicken salad with olive oil, lemon, and veggies.
08 Dec 2025A refreshing green smoothie packed with protein and nutrients.
08 Feb 2026A refreshing Pineapple Ginger Breakfast Smoothie full of nutrients.
25 Jan 2026Enjoy crispy baked spinach chips made with olive oil and salt.
21 Jan 2026Delicious honey-rosemary lamb sandwich with goat cheese and spinach.
16 Dec 2025A nutritious breakfast shake with fruit, spinach, and oats.
22 Dec 2025A refreshing Mint Pineapple-Mango-Orange Smoothie, packed with nutrients.
01 Dec 2025Seared white fish with creamy spinach and cherry tomatoes.
16 Nov 2025Easy coconut curry lentils with spinach over brown rice.
24 Dec 2025A hearty warm salad of lentils and roasted sweet potatoes.
15 Feb 2026A quick and tasty wilted spinach side dressed in nutmeg butter.
16 Feb 2026A nutritious juice blending carrots, cabbage, spinach, and pineapple.
27 Jan 2026Nutritious feta and spinach fritters, perfect as a light meal.
19 Dec 2025A nutritious Spinach, Feta, and Artichoke Breakfast Bake.
27 Nov 2025Creamy Spinach and Parmesan Cheese Pasta, perfect for quick dinners.
14 Nov 2025Elevate your dinner with steak in a mushroom and spinach sauce.
02 Dec 2025