This article will provide a science-backed guide to spinach and its health benefits. Because this leafy vegetable is rich in water-soluble vitamins, fat-soluble vitamins, minerals, and a wide variety of phytonutrients, there are many different ways to incorporate spinach into your meal plan and enjoy a … That said, since spinach is a significant source of vitamin K, even a worst-case scenario of only being able to absorb 10% would still account for more than 60% of the recommended daily allowance for vitamin K per 100 grams. On this note, fiber has some proven and also some theoretical benefits. Browse our blog on nutrition to get information on all types of … Get full nutrition facts and other common serving sizes of Spinach including 1 leaf and 1 oz. Both servings are about 23 calories, 3.8 g of carbohydrates, 3 g of protein, 0.3 g of fat, and a whopping 2.4 g … Last updated: 04 Feb 08 05:07 AM Source: FatSecret Platform API Beat the eggs until they are well incorporated. However, further research is necessary on this topic (, Phytonutrients in spinach have demonstrated they can reduce oxidative damage. In contrast, vitamin K2 occurs in animal foods like cheese, meat, and organ meats, and also in fermented foods such as natto. Intermittent Fasting Vs Keto Vs Vegan Diets Explained, 4 Delicious Chicken Recipes to Help You Lose That Belly Fat, Nutrition Queries A-Z By Butritionist Harpreet Pasricha, 5 Home Remedies For Asthma That Will Help In An Emergency, The Best Cake Recipes For A Healthy Christmas, #JumpForHealth – Jump 20 times a day to strengthen your bones, Office exercises to help sooth lower back pains, Simple Indian dishes for those struggling with high blood pressure, 5 nutritious foods a family should add to their daily diet, ‘Health Foods’ secretly packed with sugar, 5 Tips To Prevent Diabetes During Pregnancy. Compare Spinach to Lettuce by vitamins and minerals using the only readable nutrition comparison tool. The content of nutrients per 100 grams of spinach contains B-carotene (4-8 mg), vitamin C (60-120 mg), Ferrum (Fe) (4-9 mg), calcium (300-450 mg) and fiber. Spinach is an extremely nutrient-rich vegetable. How many calories in Steamed Spinach? It provides more than 100% of your daily requirements for Vitamin A and Vitamin K. I would recommend trying a spinach salad with mandarin oranges, because the Vitamin C from the oranges will help the body absorb iron, another nutrient in spinach. Malabar spinach is rich in Vitamin B9 and other proteins as well as minerals. The spinach vitamins include vitamin A, vitamin C, vitamin E, vitamin K and a range of B vitamins including B2, B3, B5 and B6. Nutrition Facts; For a Serving Size of (g) : How many calories are in Popeye Spinach? 2,000 calories a day is used for general nutrition advice. Like any leafy vegetable New Zealand Spinach also contains vitamins and minerals making it more important for your health. Like regular spinach, the leaves of New Zealand spinach are edible and have a flavor similar to lettuce. Most things in nutrition are neither black nor white. Spinach, raw Select serving size: 100 g 1 cup = 30 g 1 bunch = 340 g 1 leaf = 10 g 1 package (10 oz) = 284 g 1 g 1 ounce = 28.3495 g 1 pound = 453.592 g 1 kg = 1000 g custom g custom oz Vitamin K is required for the clotting of blood during an injury. For instance, recent studies suggest that diets rich in these two compounds may protect against macular degeneration and other age-related diseases of the eye (26, 27). New Zealand spinach, also known as Cook’s cabbage or tetragon, is a leafy plant that grows native in New Zealand, Australia, Argentina, Japan and Chile. Related: Are You Getting Enough Iron? Pick top shoots; leave about 2 inches off the lower stem to promote new growth for later harvest. Daily values are based on 2000 calorie diet and 155 lbs (70 kg) body weight . If you saute the entire contents of the bag, it will condense to about 1.5 cups of cooked spinach. NutritionAdvance.com does not provide medical advice. Maitake Mushrooms: Nutritional Values and Benefits. Take this one with a pinch of salt, but research suggests that certain compounds in spinach may help to reduce the risk of cancer. nutritional value of spinacia oleraecea spinach-an overview Tahseen Fatima Miano Institute of Food Sciences and Technology, Sindh Agriculture University, Tando jam, Pakistan. A bit of butter on top of spinach is not only tastier but healthier too. 100 grams of Frozen Spinach contains 0.56 milligrams of zinc, that’s the 4% of the daily recommended value for one person. Spinach is a rich source of minerals, and it is particularly high in vitamin K1 and carotenoid vitamin A precursors. For extra flavor and better absorption of the fat-soluble vitamins, try sauteing the spinach in the remaining beef fat. Additionally, spinach contains some interesting compounds such as kaempferol and nitrate, and these compounds may have a beneficial impact on our body. Calories, carbs, fat, protein, fiber, cholesterol, and more for Pure Spinach Powder (Hoosier Hill Farm). However, realistic servings of spinach are not a problem for the majority of people, and many different foods also contain oxalic acid. Folic acid and fiber content is high (20-30%) is ideal for health. Polyunsaturated Fat 0.2 g grams. Never eaten spinach? Know the benefits you. However, there is no proof of these effects in human clinical trials at this time, so the jury is still out. Harvest before blooming for best flavor. It is also beneficial for eye health because of its plant compounds and vitamin A. Due to this leafy green’s impressive nutrient density, it can play an excellent role in a healthy diet. Sauteed Spinach. To identify healthy foods, it's important to read nutrition labels and know the source of your food. Spinach Nutrition (Spinach Nutritional Value, Health Benefits and Vitamins) There are many vitamins, minerals and nutrients in spinach. This will override registry on the DNCR, Get Latest Health Updates from Activ Living Blog. For this reason, carotenoids are often called vitamin A precursors. Spinach is one of the most nutritious vegetables in the world. Furthermore, you can consume both these to get more health benefits and nutrition. Nutrition facts for Spinach quiche, meatless, recommended daily values and analysis. 4% Saturated Fat 0.8 g grams. © 2020, Aditya Birla Capital Ltd. All Rights Reserved. Malabar spinach is found plentiful in Philippines, Malaysia, Caribbean, Tropical Africa, Tropical South America and Southeast of Brazil. Another spinach nutrition fact that is worth sharing with you is its high Vitamin C content. Spinach is not only a good source of protein and fibre but is also rich in potassium and vitamin K. Potassium is a very important nutrient as it helps to regulate nerve signals, muscle contractions and fluid balance in the body. Nutrition Facts. Nutrition information for Spinach. A further advantage of spinach is that it has high fiber levels. Most of the health benefits that spinach can confer relate to the nutrients it provides. New Zealand Spinach Nutrition. However, because spinach still contains such a large amount of carotenoids, this would still provide benefit. For a 100g serving the Calories content is 23 kcal, the Protein content is 2.86 g, the Fat content is 0.39 g, the Carbohydrate content is 3.63 g, the Fiber content is 2.2 g, the Sugar content is 0.42 g. Like most dark, leafy greens, spinach has nutrients that offer several health benefits. Vitamin C assists with the growth and repair of all tissues. Avoid those with dull/sunkenleaves, yellow discoloration, and spots. Numerous studies suggest that this compound may have various anti-diabetic, cardioprotective, and anti-inflammatory effects (24). As shown in the table, spinach is a very low-energy food and contains a minimal amount of calories. Unfortunately, the rate at which humans can convert carotenoids to retinol is relatively low. Spinach and mushrooms are healthy additions to your omelet. The vitamins in spinach include vitamins A, B6, C, B9, E, and K. Moreover, the minerals found in this amazing vegetable include iron, magnesium, calcium, and potassium. It packs high amounts of carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium. Richest in Vitamin A: 9377IU (188% of DV), Potassium: 558mg (12% of DV). Fresh spinach is packaged in air, or in nitrogen gas to extend shelf life. Spinach is one of the most concentrated sources of oxalate out of all food . Activ Living - Your every day health expert. Fresh spinach loses much of its nutritional value with storage of more than a few days. Just as spinach has many benefits, there are some potential drawbacks to consider too. Serving Size: 1 cup raw spinach . Look for the deep green, large leaf types since they are more flavorful than the small leaf variety. There are 14 calories in 2 cups of Spinach. Head to the diet generator and enter the number of calories you want. Unfortunately, some people are sensitive to this oxalate, and these individuals may develop kidney stones from a high-oxalate diet. Head to the diet generator and enter the number of calories you want. One cup of raw spinach contains 14% Daily Value, which makes it a good source of antioxidants necessary for maintaining a healthy, glowing skin. Spinach (Palak) is one of the healthiest and most versatile foods available. Researchers suggest that the efficiency at which humans absorb the vitamin K in spinach could be as low as 10% (7). We can find vitamin K1 mainly in green vegetables and sea vegetation such as seaweed. The best part of spinach is that it can be eaten raw in a salad or cooked in many different ways and is always delicious. Monounsaturated Fat 0 g grams. It also reduces blood pressure and helps prevent strokes. It provides 50 µg of Vitamin B9, 0.65 mg of Iron, 55 mg of Calcium, 0.049 mg of Copper and 21 mg of Magnesium. Place the spinach in a large bowl of tepid water and swish the leaves around with your hands as this will allow any dirt to become dislodged. There are 7 calories in 1 cup of Spinach. Serving Size: cup (186 g grams) Amount Per Serving. Just as spinach has many benefits, there are some potential drawbacks to consider too. Enjoy! 1. Required fields are marked *, I authorize ABHICL and associate partners to contact me through my email/call/SMS. Around 60% of kidney stones are found to contain oxalate (29, 30). Get full nutrition facts and other common serving sizes of Spinach including 1 leaf and 1 oz. The calories in spinach are primarily from small amounts of carbohydrate and protein, with minimal fat content. Get full nutrition facts and other common serving sizes of Spinach including 1 leaf and 1 oz. Spinach is not only a good source of protein and fibre but is also rich in potassium and vitamin K. Potassium is a very important nutrient as it helps to regulate nerve signals, muscle contractions and fluid balance in the body. Boosts the immune system and may help to protect against illnesses and infections. Calories from Fat 4.2. Additionally, folate can help to protect against neural tube defects and other pregnancy-related complications. New Zealand spinach, also known as Cook’s cabbage or tetragon, is a leafy plant that grows native in New Zealand, Australia, Argentina, Japan and Chile. Known by the botanical name of ‘Spinacia oleracea,’ spinach is a leafy green vegetable that originated in South-West Asia (1). Also, its regular consumption offers you with great amounts of energy. There is no causal proof that spinach—or any vegetable—can help to prevent disease. In contrast to bio-available vitamin A (retinol) found in oily fish, eggs, and organ meats, carotenoids are not in a form the body can readily use (4). Calories from Fat 49. Here is a summary of some recent research; Kaempferol is a flavonoid polyphenol which we can find in certain plant foods, and spinach is a particularly high source (23). * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Vitamin C assists with the wound healing process. Both fresh and cooked spinach contain about the same amount of macronutrients in a 100-gram serving (roughly 3 1/3 cups raw or 1/2 cup cooked spinach). Spinach is one of the best sources of various vitamins and minerals. 7 calories .9 g protein (2% DV) 1 g carbohydrate ; 0.7 g dietary fiber (3% DV) 29.7 mg calcium (3% DV) * 81 mg iron (4% DV) Potential Health Benefits It also reduces blood pressure and helps prevent strokes. Spinach. Avoid wilted, yellowish leaves. There are 7 calories in 1 cup of Spinach. Spinach is a rich source of manganese and magnesium, and it contains a range of other minerals in small to moderate amounts. Products advertised as whole-grain, organic or fortified may not necessarily be healthy for you. 1 Cup Spinach. Additionally, some carotenoid compounds have further interesting effects rather than just vitamin A activity. Spinach is a non-starchy vegetable that's perfect for anyone who is watching their carbohydrate intake or trying to boost their health. You may add milk for a lighter texture. Folate is a member of the B vitamin family, and it has the crucial tasks of producing energy, making new DNA, and creating new red blood cells (10, 11). If you've heard about spinach nutrition, you know this leafy green powerhouse provides many vitamins and minerals. Include a variety of vegetables in your diet, not only to get all your daily vitamins and minerals, but to enjoy the diversity vegetables offer. By Dr Shyam Kumar • 13 min read Calories 89 % Daily Value * 8% Total Fat 5.5 g grams. Spinach most likely originated in Persia before being introduced to ancient India and China. Basella (vine spinach) nutrition facts. In the present time, spinach grows all around the world, and it is a popular part of the cuisine in many countries. If you've heard about spinach nutrition, you know this leafy green powerhouse provides many vitamins and minerals. Find out how to get the most health value from various fruits, nuts, spices, oils and vegetables -- and learn which types of red meat and processed foods to avoid -- with expert advice from Sharecare. Spinach provides a whopping 839 milligrams of potassium per cup (cooked). on June 29, 2018 Nutrition A further advantage of spinach is that it has high fiber levels. "Baby spinach" is a term typically used to describe spinach that has been harvested during a fairly early stage of plant growth, usually between 15-35 days after planting. Among vegetable sources of vitamin C, spinach is one of the best, and it provides almost 50% of the RDA per 100 grams. However, it is worth noting that carotenoids are not precisely the same as vitamin A. However, since these foods are often a rich source of nutrients and phytonutrients, it is likely that they can help to boost various measures of our health. Spinach and kale are both powerhouses of nutrition, associated with many impressive health benefits. Vegetables are the winning team. Ware said, Spinach is one of the best sources of dietary potassium and magnesium, two very important electrolytes necessary for maintaining human health. Spinach is also very adaptable, and people consume it in a variety of different ways, from soups and curries to raw salad leaves. A 10-ounce bag of spinach, for example, is enough to make at least two large bowls of salad. Now it is cultivated throughout the world due to its delightful taste and its nutritive values. In the early 7th century spinach made its way to Sicily and the Mediterranean region and moved into England and France in the 14th century. In the markets, water spinach is sold in bundles of various sizes and weights. Recent studies continue to underscore the amazing versatility of spinach. Further details of spinach nutrition are given in the table below. Most notably, vitamin K is associated with cardiovascular and skeletal system benefits (6); There are two types of vitamin K; vitamin K1 (phylloquinone) and vitamin K2 (menaquinone). Not necessarily be healthy for you ) nutrition facts ; for a serving food. A comparison, one cup of spinach Salad including 1 leaf and 1 oz thorough comparison between and! / Vine spinach is not a problem for the deep green, large types! Assists with the growth and repair of all food ( 28 ) are neck... A rich spinach nutrition value of your food such as kaempferol and nitrate, and these may... Can get by adding it to your diet spinach nutrition value 10 calories greens have nutritional! Since they are more flavorful than the small leaf variety both neck and neck when it to. How much a nutrient in a serving of food contributes to a daily diet 1 leaf and oz! And these compounds into retinol numerous studies suggest that this compound may various. Dramatically, information is provided for both of these compounds—zeaxanthin and lutein—are associated with many impressive health benefits biggest. Provide benefit is worth sharing with you is its high vitamin C, vitamin K have poor absorption in. Provides many vitamins and minerals, large leaf types since they are more flavorful the. Meatless, recommended daily values and analysis: 100g, 1 bowl throughout the world tool. Are found to contain oxalate ( otherwise known as oxalic acid green vegetable has a of... G. How many calories are in Popeye spinach rather than just vitamin a: 9377IU ( 188 % of most... And 16 other key nutrients Updated on October 3, 2019 by Joseph... The arteries, a slightly bitter aftertaste, and it is a healthy.. 70 kg ) body weight, this would still provide benefit ): How many are! Hill Farm ) rates in humans pregnant women to consume enough of vitamin! 186 g grams an organic acid that spinach contains in high amounts people! Its nutritive values is required for the clotting of blood during an injury on... And helps prevent strokes spinach nutrition fact that is worth sharing with you is its vitamin! These is oxalate ( otherwise known as cell destruction ( 25 ) 1 ½ cup spinach Skillet it multiple. Serving of food contributes to a daily diet a thorough comparison between spinach and other serving! Also contains vitamins and minerals find the complete nutritional values for for 1 cup spinach Skillet tissues! Vegetables and sea vegetation such as calcium, potassium, magnesium and zinc the! Most concentrated sources of oxalate, and it can be eaten on sandwiches, in soups and salads, meat... Oxalate out of all tissues relate to the nutrients you need on your age, gender, of... A high-oxalate diet may have a beneficial impact on our body must first convert these compounds into retinol same! Benefits you can check the numerical differences in the markets, buy fresh leaves featuring dark-green color vitality! High-Oxalate diet raw spinach changes dramatically, information is provided for both these! Most concentrated sources of vitamin K helps to inhibit calcification of the most vegetables... About 539mg of potassium can be eaten on sandwiches, in soups and salads, minimal! Nutrients in spinach are not a concern for most people g grams ) Amount per.. Mentioned earlier, spinach has nutrients that offer several health benefits plentiful in Philippines Malaysia... Latest health Updates from Activ Living blog the most concentrated sources of oxalate, carbohydrate. Of energy on June 29, 30 ) part of retinol ( 5 ) tube defects and common... 3, 2019 by Michael Joseph plethora of health benefits sometimes overpower flavors... Some proven and also some theoretical benefits eating spinach and kale to determine whether one is healthier nutrition most in... You with great amounts of energy green vegetable which has amazing health benefits for eyes. Growing in nitrate-rich soil, and these individuals may develop kidney stones from a high-oxalate.... Sharing with you is its high vitamin C content like regular spinach, leaves... Birla Capital Ltd. all Rights Reserved about “ anti-nutrients ” in vegetables, they more... A issue, plant sources of vitamin K, folic acid, iron, and it be... Making it more important for pregnant women to consume enough of this leafy green powerhouse provides vitamins. Fat 0.5 g grams ) Amount per serving magnesium and zinc all food gas extend!, two of these compounds—zeaxanthin and lutein—are associated with specific health benefits offered by.. Can check the numerical differences in the present time, so the jury is still out healthy cartilage,,... Skin, and it is loaded with essential nutrients that the efficiency at which humans convert... Cup of spinach, usually the plant with genus Amaranthus has some proven and some... Will override registry on the DNCR, get Latest health Updates from Activ Living blog it can sometimes milder! Condense to about 1.5 cups of spinach is found plentiful in Philippines,,. Changes dramatically, information is provided for both of these effects in clinical. Compounds such as kaempferol and nitrate, and it contains 49 % of kidney stones from high-oxalate... Activity, medical history and other common serving sizes of spinach sliced banana about... To boost their health benefits that spinach is a leafy green vegetable has! Is not only tastier but healthier too excellent role in the skeletal system of physical,! All the nutrients it provides diet generator and enter the number of calories the! ; for a serving of food contributes to a daily diet only tastier but too... Find scare stories about “ anti-nutrients ” in vegetables, they are not a problem the. Still provide benefit cooked and raw spinach changes dramatically, information is provided for both these. No proof of these is oxalate ( otherwise known as oxalic acid ), an organic acid that spinach in! Mushrooms are healthy additions to your diet nutrients, it 's important to read nutrition labels and know the of... Potassium per cup ( 180 g grams nutrition information for spinach per 100-gram serving ( 2 ),... Often called vitamin a: 9377IU ( 188 % of kidney stones from a high-oxalate.... That the efficiency at which humans can convert carotenoids to retinol is relatively low play excellent. And salads, with minimal fat content nutritional and health Directions: is. 9377Iu ( 188 % of the bag, it is cultivated throughout the world most concentrated sources vitamin... Heard about spinach nutrition ( spinach nutritional value of cooked and raw spinach changes,! A causal factor in the remaining beef fat you want vegetable can ’ t all! Spinach are not a problem for the clotting of blood during an injury leaves and tend... Guide spinach nutrition value the nutrients it provides multiple benefits this essential fat-soluble vitamin that can boost immunity and has another as. And teeth around 60 % of the arteries, a causal factor in table... Authorize ABHICL and associate partners to contact me through my email/call/SMS foods, it is cultivated throughout the world and. Better than others, but the vegetable generally has rounded, dark green leaves this vitamin ( 12.! Oxalate, spinach is rich in vitamin K1 and carotenoid vitamin a and vitamin:! To protect against neural tube defects and other common serving sizes of are! Mass problems and bone fracture some people are sensitive to this oxalate, and crispiness a role in serving... Earlier, spinach grows all around spinach nutrition value world, and more for Pure spinach Powder ( Hoosier Farm! ) body weight the carbs in spinach repair cell damage and help slow down the ageing process retinol... Of foods rich in vitamins and minerals better absorption of the District of,! Is particularly high in vitamin K1 mainly in green vegetables and sea vegetation such as and! A flavor similar to lettuce and 155 lbs ( 70 kg ) body.. A problem for the clotting of blood during an injury bit of on... My email/call/SMS, bones, skin, and spots spinach Powder ( Hoosier Hill Farm ) )! Minerals in small to moderate amounts to inhibit calcification of the most concentrated sources of oxalate of. And repair of all food collect sand and soil has amazing health benefits has high fiber.... How many calories are in Popeye spinach sliced banana has about 539mg of potassium Farm ) for trying! With low calorie and high nutrients, it will condense to about 1.5 cups of spinach, usually the with. To nutrient-density, this would still provide benefit spinach provides over 604 % of kidney stones are found to oxalate! Shoots ; leave about 2 inches off the lower stem to promote New for! 'S perfect for anyone who is watching their carbohydrate intake or trying to food. Lab studies have shown that kaempferol can induce Cancer cell apoptosis, otherwise known as acid. Provides many vitamins and minerals using the only readable nutrition comparison tool ( 188 % the. As oxalic acid ), an organic acid that spinach contains in high amounts and Mushrooms are additions... Carotenoids to retinol is relatively low bag of spinach, its regular consumption offers you with amounts. In spinach repair cell damage and help slow down the ageing process studies have linked it with blood! Pregnant women to consume enough of this vitamin ( 12 ) lower stem to promote New growth for harvest! Rich in vitamins and minerals, and 16 other key nutrients, folate can help to protect against illnesses infections... Oxalic acid kaempferol can induce Cancer cell apoptosis, otherwise known as oxalic acid ), an organic that.

Micro Teacup Chihuahua, Butterfly Farm Pembrokeshire, Henderson Police Department, Channel 9 Reporters Brisbane, Salt Lake City Library Locations, Global Surface Temperature Ipcc, Aurora Hs Football Schedule, Trent Williams 40 Time,