Spinach is a spoon-shaped and dark green, succulent leafy vegetable. Often accompanied by notes of iron or metallic, it offers a gentle but assertive vegetable flavour. Spinach can have a sweet, earthy, nutty or even tangy flavour depending on the variety and maturity.
There are three types of spinach: savoy, semi savoy, and flat-leafed.
The primary type of commercial spinach is savoy spinach with crinkled leaves.
Spinach has four times the beta carotene as compared to broccoli, making it an excellent source of antioxidants. Because of its high lutein content, it lowers cholesterol and promotes eye health.
Aside from carbohydrates and protein, spinach also contains fiber, calcium, iron, vitamin A, and vitamin C. Eating spinach raw or lightly cooked provides the best nutritional value.
Scientific name of Spinach
Spinacia Oleracea
Other names of Spinach
- Espinaca
- Spinaci
- Paalak
- Espinafre
- Espinache
Nutrition facts of Spinach
*Serving size = 100 grams = 3.55 Ounces = 1/2 cup
*DV= % Daily Value (%DV indicates how much nutrients contribute to a person’s daily diet from a serving of a food. DV assists you in determining whether or not a serving of food is high or low in a particular nutrient.)
| Nutrient | Amount | Unit | DV |
|---|---|---|---|
| Calories | 23 | KCAL | |
| Fat | 0.39 | GRAM | 0% |
| Protein | 2.86 | GRAM | 6% |
| Carbohydrate | 3.63 | GRAM | 1% |
Calories by source in Spinach:
- Calories by carbohydrate in Spinach = 56%
- Calories by fat in Spinach = 14%
- Calories by protein in Spinach = 30%
Fats and Fatty Acid profile of Spinach:
- Polyunsaturated fat (PUFA) in Spinach = 69%
- Saturated fat (SFA) in Spinach = 26%
- Monounsaturated fat (MUFA) in Spinach = 4%
Detailed vitamin profile of Spinach, vitamin A, vitamin B12, vitamin B6, vitamin C, vitamin D, Folate, Niacin, Thiamin, and Riboflavin is shown in the chart at the end of the article.
Detailed mineral profile of Spinach, Sodium(Na), Calcium(Ca), Copper(Cu), Iron(Fe), Magnesium(Mg), Selenium(Se), Phosphorus(P), Potassium(K) and Zinc(Zn) is shown the chart at the end of the article.
Availability of Spinach
- Spinach is available round the year
Complete nutrition facts of Spinach
Click on the link HERE to download high quality, high resolution and print ready PDF version of the Spinach nutrition chart/infographic.
