Spinach (Spinacia oleracea) is a superfood packed with essential vitamins, minerals, antioxidants, and fiber. It is low in calories but offers massive health benefits, making it one of the most nutritious leafy greens.
📊 Nutritional Breakdown of Spinach (Per 100g)
| Nutrient | Amount | % Daily Value (DV) | Health Benefits |
| Calories | 23 kcal | 1% | Low-calorie, helps in weight management |
| Water | 91.4g | – | Hydrates the body |
| Carbohydrates | 3.6g | 1% | Provides energy |
| Fiber | 2.2g | 9% | Aids digestion, improves gut health |
| Protein | 2.9g | 6% | Helps muscle growth & repair |
| Fat | 0.4g | 1% | Healthy plant-based fat |
| Vitamin A | 9377 IU | 188% | Supports vision, skin, and immune function |
| Vitamin C | 28.1mg | 47% | Boosts immunity, skin health |
| Vitamin K | 482.9 µg | 402% | Essential for blood clotting & bone strength |
| Folate (B9) | 194 µg | 49% | Crucial for DNA formation, pregnancy health |
| Iron | 2.7mg | 34% | Prevents anemia, boosts oxygen transport |
| Calcium | 99mg | 10% | Strengthens bones & teeth |
| Magnesium | 79mg | 20% | Supports muscle function & relaxation |
| Potassium | 558mg | 16% | Regulates blood pressure & heart health |
| Zinc | 0.53mg | 5% | Boosts immunity, supports metabolism |
| Lutein & Zeaxanthin | 12,198 µg | – | Protects eyes from damage |
| Oxalates | High | – | Can interfere with calcium absorption |
🔹 % DV (Daily Value) is based on a 2000-calorie diet.
💚 Top Health Benefits of Spinach
1️⃣ Boosts Vision & Eye Health 👀
✔ High in Vitamin A, Lutein, and Zeaxanthin, which protect the eyes from macular degeneration & cataracts.
✔ Prevents night blindness & eye strain.
2️⃣ Supports Heart Health ❤️
✔ High Potassium & Magnesium help lower blood pressure.
✔ Nitrates in spinach relax blood vessels, improving circulation & heart health.
3️⃣ Strengthens Bones & Joints 🦴
✔ Rich in Vitamin K, Calcium, and Magnesium, essential for bone density & preventing osteoporosis.
4️⃣ Helps in Weight Loss & Digestion 🥗
✔ Low in Calories & High in Fiber, making you feel full longer.
✔ Prevents constipation & promotes gut-friendly bacteria.
5️⃣ Enhances Brain Function & Memory 🧠
✔ High Folate & Antioxidants slow down cognitive decline.
✔ Improves focus & reduces mental fatigue.
6️⃣ Boosts Immunity & Fights Inflammation 🛡️
✔ Vitamin C & Beta-carotene fight infections.
✔ Antioxidants reduce oxidative stress & inflammation.
7️⃣ Regulates Blood Sugar Levels 🩸
✔ Low in Carbs, High in Fiber, helping manage diabetes.
✔ Compounds like alpha-lipoic acid improve insulin sensitivity.
🥦 Spinach vs. Other Leafy Greens
| Leafy Green | Iron (mg/100g) | Vitamin K (µg/100g) | Calcium (mg/100g) | Fiber (g/100g) |
| Spinach | 2.7 | 482.9 | 99 | 2.2 |
| Kale | 1.5 | 389.6 | 150 | 4.1 |
| Collard Greens | 0.5 | 437.1 | 232 | 4.0 |
| Lettuce | 0.3 | 126.3 | 33 | 1.2 |
🔹 Spinach has the highest Iron & Vitamin K, but Kale & Collard Greens have more Calcium & Fiber.
⚠️ Who Should Limit Spinach?
🚨 1️⃣ People Prone to Kidney Stones
- High oxalate content may contribute to kidney stone formation.
🚨 2️⃣ People on Blood Thinners (e.g., Warfarin)
- Vitamin K can interfere with medications that prevent blood clotting.
🚨 3️⃣ People with Thyroid Issues (Goitrogens)
- Raw spinach may suppress iodine absorption, affecting thyroid function.
🔹 Solution: Cook spinach to reduce oxalate levels!
🥗 How to Eat Spinach for Maximum Nutrition?
✔ Best Ways to Eat Spinach
🥗 Raw in Salads – Retains the most vitamins
🍲 Lightly Steamed – Reduces oxalates, makes iron & calcium more absorbable
🍵 In Soups & Curries – Perfect for digestion & flavor
🥤 Smoothies & Juices – Blend with fruits for a nutrient boost
🍳 With Eggs & Protein – Helps in better nutrient absorption