Unfortunately, some people are sensitive to this oxalate, and these individuals may develop kidney stones from a high-oxalate diet. Want to use it in a meal plan? nutritional value of spinacia oleraecea spinach-an overview Tahseen Fatima Miano Institute of Food Sciences and Technology, Sindh Agriculture University, Tando jam, Pakistan. Get full nutrition facts and other common serving sizes of Spinach Salad including 1 oz and 100 g. 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. On this note, fiber has some proven and also some theoretical benefits. Maitake Mushrooms: Nutritional Values and Benefits. Basella (vine spinach) nutrition facts. Just as spinach has many benefits, there are some potential drawbacks to consider too. In other words, over 60% of the carbs in spinach are from fiber. Recent studies continue to underscore the amazing versatility of spinach. Nutritional Value. Spinach and kale are both low in calories but contain varying amounts of fiber, vitamin K, vitamin C, and several other micronutrients. Calories 41 % Daily Value * 1% Total Fat 0.5 g grams. For extra flavor and better absorption of the fat-soluble vitamins, try sauteing the spinach in the remaining beef fat. This article will provide a science-backed guide to spinach and its health benefits. Calories 89 % Daily Value * 8% Total Fat 5.5 g grams. Consuming 180 gram of cooked New Zealand spinach 525.6 µg of Vitamin K, 0.947 mg of Manganese, 0.427 mg of Vitamin B6, 28.8 mg of Vitamin C, 0.139 mg of Copper, 1.19 mg of Iron and 0.193 mg of Vitamin B2. In the markets, buy fresh leaves featuring dark-green color, vitality, and crispiness. 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. Unfortunately, the rate at which humans can convert carotenoids to retinol is relatively low. There are 7 calories in 1 cup of Spinach. Before washing, trim off the roots and separate the leaves. 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). Get full nutrition facts and other common serving sizes of Spinach including 1 leaf and 1 oz. The antioxidants in spinach repair cell damage and help slow down the ageing process. There are many different species of spinach, but the vegetable generally has rounded, dark green leaves. 0% 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. Health benefits and nutritional value of spinach Medically reviewed by Natalie Olsen, R.D., L.D., ACSM EP-C — Written by Megan Ware, RDN, L.D. Spinach belongs to the chenopodiaceae family (also known as goosefoot), a family of nutritional powerhouses including beets, chard and quinoa.It shares a similar taste profile with these two other vegetables; the bitterness of beet greens and the slightly salty flavour of chard. Compare Spinach to Lettuce by vitamins and minerals using the only readable nutrition comparison tool. Activ Living - Your every day health expert. While boiling reduces the oxalate content present in palak leaves, cooking allows for greater absorption of vitamin A and E, fibre, protein and iron. Look for the deep green, large leaf types since they are more flavorful than the small leaf variety. Spinach and mushrooms are healthy additions to your omelet. Spinach is one of the biggest food sources of provitamin A carotenoids. Spinach provides a whopping 839 milligrams of potassium per cup (cooked). There are 7 calories in 1 cup of Spinach. For more on leafy greens, see this guide to the potential benefits of kale. Enjoy this healthy green with any meal. Also avoid damaged, insect afflicte… Related: Are You Getting Enough Iron? 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 … What Are Cremini Mushrooms and Do They Have Benefits? Required fields are marked *, I authorize ABHICL and associate partners to contact me through my email/call/SMS. Spinach provides over 604% of the RDA for vitamin K. This essential fat-soluble vitamin plays an important role in several biological processes. We can find vitamin K1 mainly in green vegetables and sea vegetation such as seaweed. Along with unique quality if nutrient, it provides multiple benefits. Although it is easy to find scare stories about “anti-nutrients” in vegetables, they are not a concern for most people. For individuals trying to limit food sources of oxalate, spinach is not a good fit. If you've heard about spinach nutrition, you know this leafy green powerhouse provides many vitamins and minerals. Read about the nutrition facts, health benefits, nutritional value and calories found in Spinach Spinach Nutrition Although native to central and southwestern Asia, spinach, in India and the world over has now been immortalized, whether as the famous dish “Palak Paneer” or as the famous phrase “I’m strong to the finish, because I eat spinach; I’m Popeye the sailor man!”. Now it is cultivated throughout the world due to its delightful taste and its nutritive values. However, two of these compounds—zeaxanthin and lutein—are associated with specific health benefits for our eyes. To identify healthy foods, it's important to read nutrition labels and know the source of your food. Serving Size: cup (186 g grams) Amount Per Serving. Spinach is one of the most concentrated sources of dietary nitrate (18). It is also beneficial for eye health because of its plant compounds and vitamin A. However, realistic servings of spinach are not a problem for the majority of people, and many different foods also contain oxalic acid. It can be eaten on sandwiches, in soups and salads, with meat, or by itself. Spinach is an extremely nutrient-rich vegetable. Nutrients in Brazilian Spinach. New Zealand Spinach Nutrition. Kangkong is ready for harvesting about 45 days after seedling. Know the benefits you. There are a plethora of health benefits offered by spinach. Spinach is also very adaptable, and people consume it in a variety of different ways, from soups and curries to raw salad leaves. Get full nutrition facts and other common serving sizes of Spinach including 1 leaf and 1 oz. 0% Saturated Fat 0.1 g grams. How many calories in Spinach? The bottom line. © 2020, Aditya Birla Capital Ltd. All Rights Reserved. Your email address will not be published. It is rich in vitamins and minerals, and it contains some other bioactive compounds that may further benefit our health. 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). on June 29, 2018 Nutrition Like regular spinach, the leaves of New Zealand spinach are edible and have a flavor similar to lettuce. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. Nutritional Value. Additionally, lab studies have shown that kaempferol can induce cancer cell apoptosis, otherwise known as cell destruction (25). Monounsaturated Fat 0 g grams. nutritional value of spinacia oleraecea spinach-an overview Tahseen Fatima Miano Institute of Food Sciences and Technology, Sindh Agriculture University, Tando jam, Pakistan. The presence of vi… 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. 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. Harvest before blooming for best flavor. Want to use it in a meal plan? 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 … Further details of spinach nutrition are given in the table below. We can also increase the absorption rate of all fat-soluble vitamins (A, D, E, K) by consuming them alongside a source of fat. Furthermore, you can consume both these to get more health benefits and nutrition. Although it can be stored in the refrigerator for up to a week, fresh … Vitamin K helps to inhibit calcification of the arteries, a causal factor in the development of cardiovascular disease. Fibrous carbohydrate is a lot more filling than refined carbs, and it can help to reduce food cravings (, Fiber may potentially improve the health of our gut microbiota; the beneficial “bacteria” living in our digestive system. Spinach is best available during the winter season. Spinach is a nutritional powerhouse! For example, our gut bacteria can convert nitrate into something called nitric oxide (19). Just as spinach has many benefits, there are some potential drawbacks to consider too. Basella or vine spinach is a popular tropical leafy-green vegetable, commonly grown as backyard herb in the home gardens.. Vine-spinach belongs to the Basellaceae family and has two chief cultivars, Basella alba, which features green- stems and deep-green leaves, and Basella rubra with purplish stems and dark green leaves with pink veins. Spinach is one of the most nutritious vegetables in the world. This leafy green vegetable has a strong, flavorful taste, a slightly bitter aftertaste, and it can sometimes overpower milder flavors. The spinach vitamins include vitamin A, vitamin C, vitamin E, vitamin K and a range of B vitamins including B2, B3, B5 and B6. Spinach vs Lettuce ... Summary score is calculated by summing up the daily values contained in 300 grams of the product. 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. The main one of these is oxalate (otherwise known as oxalic acid), an organic acid that spinach contains in high amounts. For this reason, carotenoids are often called vitamin A precursors. Folic acid and fiber content is high (20-30%) is ideal for health. By Dr Shyam Kumar • 13 min read The serving size of 44 grams provides 10 calories. Sauteed Spinach. Serving Size: 1 cup raw spinach . Browse our blog on nutrition to get information on all types of … How many calories in Steamed Spinach? Spinach Nutrition (Spinach Nutritional Value, Health Benefits and Vitamins) There are many vitamins, minerals and nutrients in spinach. You may add milk for a lighter texture. Nutrition Facts. Nutrition Facts; For a Serving Size of (g) : How many calories are in Popeye Spinach? Around 60% of kidney stones are found to contain oxalate (29, 30). Calories from Fat 49. 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. Similar to the vitamin A issue, plant sources of vitamin K have poor absorption rates in humans. Never eaten spinach? 6 University of the District of Columbia, Center for Nutrition, Diet and Health Directions: Spinach is a very healthy food. Just two leaves of spinach can give you your entire daily requirement of vitamin K. Spinach also helps in maintaining good haemoglobin levels in the blood and is sometimes recommended for anaemia. Health Benefits Of Spinach, Nutrition Value And Facts. Last updated: 04 Feb 08 05:07 AM Source: FatSecret Platform API It can be eaten fresh or cooked. With low calorie and high nutrients, it is a healthy food that you prefer. However, it is worth noting that carotenoids are not precisely the same as vitamin A. Avoid wilted, yellowish leaves. In contrast, vitamin K2 occurs in animal foods like cheese, meat, and organ meats, and also in fermented foods such as natto. Nutrition Facts of Spinach. Higher intake appears to reduce the risk of bone mass problems and bone fracture. If you've heard about spinach nutrition, you know this leafy green powerhouse provides many vitamins and minerals. The vitamin increases the bioavailability of foods rich in iron. 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. Among vegetable sources of vitamin C, spinach is one of the best, and it provides almost 50% of the RDA per 100 grams. Vitamin C assists with the wound healing process. The main one of these is oxalate (otherwise known as oxalic acid), an organic acid that spinach contains in high amounts. Alongside other vitamins and minerals, vitamin K plays a role in the skeletal system. Know the benefits you can get by adding it to your diet. Get nutrition facts in common serving sizes: 100g, 1 bunch, 1 cup, 1 leaf, 1 package, 1 bowl. Polyunsaturated Fat 0.2 g grams. We're usually familiar with baby spinach in the grocery store because of its small leaves, tender texture, and sweet taste in comparison with mature, fully formed spinach leaves. Polyunsaturated Fat 0.7 g grams. It also reduces blood pressure and helps prevent strokes. Spinach is a rich source of minerals, and it is particularly high in vitamin K1 and carotenoid vitamin A precursors. Spinach is also a large source of many minerals such as calcium, potassium, magnesium and zinc. Get full nutrition facts and other common serving sizes of Spinach including 1 leaf and 1 oz. New Zealand Spinach Nutrition. Head to the diet generator and enter the number of calories you want. 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 of fiber, which is 10 percent of the daily value. Using the list below for the 10 different spinach nutrition entries in our database, the highest amount of nutritional value is found in Spinach, raw which has a nutritional value of 68. Calories, fat, protein, and carbohydrate values for for 1 Cup Spinach and other related foods. Spinach is one of the best sources of various vitamins and minerals. Spinach is a leafy green vegetable which has amazing health benefits. Markedly, nitric oxide can have significant impacts on vascular health such as lowering blood pressure. Due to this leafy green’s impressive nutrient density, it can play an excellent role in a healthy diet. Researchers suggest that the efficiency at which humans absorb the vitamin K in spinach could be as low as 10% (7). However, further research is necessary on this topic (, Phytonutrients in spinach have demonstrated they can reduce oxidative damage. 1. Enjoy! So after a thorough comparison between spinach and romaine lettuce, we can finally say that spinach is more nutritious. Spinach vs Lettuce - In-Depth Nutrition Comparison. 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. This may reduce the risk of inflammation-related conditions (, In tests on 12,000 animals, animals with diets containing at least 10% chlorophyll-enriched spinach had a “, Nitric oxide may improve physical performance and overall health by enhancing blood flow and reducing blood pressure (, Food rich in nitrate appears to improve endothelial function in elderly cardiovascular patients (, A randomized, controlled trial demonstrated that a week of meals high in spinach improved blood pressure and arterial stiffness, likely due to spinach’s nitrate content (. "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. Vitamin C is an important vitamin that has several vital functions in our body (8, 9); An easy way to meet 100% of vitamin C’s RDA would be a 200-gram portion of spinach alongside some steak. Get nutrition facts in common serving sizes: 100g, 1 cup. Spinach and kale are both powerhouses of nutrition, associated with many impressive health benefits. Spinach nutrition (100 grams). Calories from Fat 4.2. Apart from this, it is also a great source of antioxidants, amino acids, folic acid, omega-3 fatty acids, and carotenoids, etc. Ware said, Spinach is one of the best sources of dietary potassium and magnesium, two very important electrolytes necessary for maintaining human health. Products advertised as whole-grain, organic or fortified may not necessarily be healthy for you. Numerous studies suggest that this compound may have various anti-diabetic, cardioprotective, and anti-inflammatory effects (24). This will override registry on the DNCR, Get Latest Health Updates from Activ Living Blog. Vitamin K is required for the clotting of blood during an injury. Spinach. Take this one with a pinch of salt, but research suggests that certain compounds in spinach may help to reduce the risk of cancer. Read about the nutritional value of spinach, its role in fighting diseases, and ways to include it in your diet. Calories, carbs, fat, protein, fiber, cholesterol, and more for Pure Spinach Powder (Hoosier Hill Farm). 100 grams of Frozen Spinach contains 0.56 milligrams of zinc, that’s the 4% of the daily recommended value for one person. In other words, over 60% of the carbs in spinach are from fiber. Serving Size: cup (180 g grams) Amount Per Serving. Malabar spinach is found plentiful in Philippines, Malaysia, Caribbean, Tropical Africa, Tropical South America and Southeast of Brazil. Spinach is a rich source of manganese and magnesium, and it contains a range of other minerals in small to moderate amounts. In 2018, world production of spinach was 26.3 million tonnes, with China alone accounting for 90% of the total.. Fresh spinach is sold loose, bunched, or packaged fresh in bags. As the nutritional value of cooked and raw spinach changes dramatically, information is provided for both of these situations. Amount of calories in Popeye Spinach: Calories Calories from Fat (%) % Daily Value * Its overall nutritional value is generally lower than other green leafy vegetables, but it contains more calcium than kale, provides a good source of antioxidants and fiber, and combines well with the more nutrient-dense spinach. We will look at this in greater detail later. Potential Health Benefits A further advantage of spinach is that it has high fiber levels. It can be used in many ways. Malabar spinach is rich in Vitamin B9 and other proteins as well as minerals. Nutrition Stats . 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). There are 7 calories in 1 cup of Spinach. Track calories, carbs, fat, and 16 other key nutrients. Vitamin C assists with the growth and repair of all tissues. Also, its regular consumption offers you with great amounts of energy. One cup of raw spinach contains 14% Daily Value, which makes it a good source of antioxidants necessary for maintaining a healthy, glowing skin. Boosts the immune system and may help to protect against illnesses and infections. 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. Some players are better than others, but one vegetable can’t provide all the nutrients you need. Spinach is best consumed after it has been boiled or cooked. Sauteed Spinach. 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. In the markets, water spinach is sold in bundles of various sizes and weights. Head to the diet generator and enter the number of calories you want. Just like the other spinach, usually the plant with genus Amaranthus has some nutrients. Slow down digestion and reduce spikes in blood sugar levels following a carbohydrate-containing meal (, A range of research suggests that, after protein, fiber is the next most important nutrient for satiety. Pick top shoots; leave about 2 inches off the lower stem to promote new growth for later harvest. 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). 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). Another spinach nutrition fact that is worth sharing with you is its high Vitamin C content. There is no causal proof that spinach—or any vegetable—can help to prevent disease. This natural compound can accumulate in plants growing in nitrate-rich soil, and it can have some beneficial effects when we consume it. Spinach is rich in many important nutrients, including vitamin K, vitamin A, folate and vitamin C, yet contains a very small amount of spinach calories in each serving. Nutrition Facts. Researchers believe that it takes around 12 parts of carotenoids to have an equivalent effect to 1 part of retinol (5). There are 107 calories in 1 cup of Spinach Salad. Additionally, folate can help to protect against neural tube defects and other pregnancy-related complications. Fresh spinach is packaged in air, or in nitrogen gas to extend shelf life. Once at home, wash them thoroughly in clean running water, and rinse in salt water for about 30 minutes in order to remove dirt and any insecticide residues. On this note, fiber has some proven and also some theoretical benefits. When it comes to nutrient-density, this leafy green vegetable is difficult to beat. 2,000 calories a day is used for general nutrition advice. Nutrition facts for Spinach quiche, meatless, recommended daily values and analysis. Known by the botanical name of ‘Spinacia oleracea,’ spinach is a leafy green vegetable that originated in South-West Asia (1). 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) As mentioned earlier, spinach is a significant source of carotenoid compounds. Calorie breakdown: 12% fat, 49% carbs, 39% protein. nutrition Facts 1 ½ cup Spinach Skillet. Most things in nutrition are neither black nor white. 100 grams of this leafy green provides 3.6 grams of carbohydrate, but most of this—2.2 grams—is fibrous carbohydrate. Here you will find the complete nutritional values for spinach per 100-gram serving (2). However, because spinach still contains such a large amount of carotenoids, this would still provide benefit. Vitamin A is an essential fat-soluble vitamin that can boost immunity and has antioxidant activity (3). Avoid those with dull/sunkenleaves, yellow discoloration, and spots. As a comparison, one cup of sliced banana has about 539mg of potassium. In the present time, spinach grows all around the world, and it is a popular part of the cuisine in many countries. Many studies have linked it with lower blood pressure because it prom… Spinach is one of the most concentrated sources of oxalate out of all food (28). A 10-ounce bag of spinach, for example, is enough to make at least two large bowls of salad. Last Updated on October 3, 2019 by Michael Joseph. Richest in Vitamin A: 9377IU (188% of DV), Potassium: 558mg (12% of DV). 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). Spinach (Palak) is one of the healthiest and most versatile foods available. 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. One cup of raw spinach contains 14% Daily Value, which makes it a good source of antioxidants necessary for maintaining a healthy, glowing skin. A bit of butter on top of spinach is not only tastier but healthier too. Spinach is rich in dietary folate, and it contains 49% of the RDA per 100 grams. 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. Nutrition in omelets will vary depending on how many eggs you use or if you use an egg replacer. As shown in the table, spinach is a very low-energy food and contains a minimal amount of calories. Nutrition information for Spinach. It also reduces blood pressure and helps prevent strokes. This article compares spinach and kale to determine whether one is healthier. Classified as a green-leafy vegetable, spinach is loaded with essential nutrients that the body requires for good health. Helps to maintain healthy cartilage, bones, skin, and teeth. NutritionAdvance.com does not provide medical advice. Like most dark, leafy greens, spinach has nutrients that offer several health benefits. As a result, it is especially important for pregnant women to consume enough of this vitamin (12). The USDA provides the following nutrition information for 3.5 ounces or 100 grams of fresh raw spinach: Calories – 23; Carbohydrates – 3.6g; Fiber – 2.2 grams; Fat – 0.4 grams; Water – 91%; Protein – 2.9 grams; Sugar – 0.4 grams; Vitamin K – 483mcg; Sodium – 76 mg; Vitamin C – 28.6mg; Carbohydrates. 1 Cup Spinach. Another spinach nutrition fact that is worth sharing with you is its high Vitamin C content. 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). Fresh spinach loses much of its nutritional value with storage of more than a few days. 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. Most of the health benefits that spinach can confer relate to the nutrients it provides. Get full nutrition facts and other common serving sizes of Spinach including 1 leaf and 1 oz. Like regular spinach, the leaves of New Zealand spinach are edible and have a flavor similar to lettuce. Iron deficiency anemia Cancer Diabetes Potassium is an essential part of heart health, according to the American Heart Association. Calories, carbs, fat, protein, fiber, cholesterol, and more for Pure Spinach Powder (Hoosier Hill Farm). Beat the eggs until they are well incorporated. Spinach and kale are both neck and neck when it comes to nutritional value. Enjoy this healthy green with any meal. Most things in nutrition are neither black nor white. 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. Spinach is one of the most concentrated sources of oxalate out of all food . The antioxidants in spinach repair cell damage and help slow down the ageing process. Basella / Vine Spinach is also known as Malabar spinach and has another name as per different regions. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. To use carotenoids, our body must first convert these compounds into retinol. The health benefits of Zinc include reduction of stress levels, control of diabetes, digestion, proper functioning of immune system, and energy metabolism. 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. Spinach is a non-starchy vegetable that's perfect for anyone who is watching their carbohydrate intake or trying to boost their health. Browse our blog on nutrition to get information on all types of foods and their health benefits. Trans Fat 0 g grams. There are 7 calories in 1 cup of Spinach. Overall, spinach is a very healthy food that has a range of health benefits. 100 grams of this leafy green provides 3.6 grams of carbohydrate, but most of this—2.2 grams—is fibrous carbohydrate. 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. 4% Saturated Fat 0.8 g grams. Start your food diary today! Additionally, some carotenoid compounds have further interesting effects rather than just vitamin A activity. Spinach nutrition facts and figures It packs high amounts of carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium. There are 14 calories in 2 cups of Spinach. Daily values are based on 2000 calorie diet and 155 lbs (70 kg) body weight . 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. Spinach most likely originated in Persia before being introduced to ancient India and China. A further advantage of spinach is that it has high fiber levels. Kale nutrition is higher in vitamin A, vitamin K and vitamin C while while spinach is considered one of the top foods with magnesium and is richer in folate and manganese. Vegetables are the winning team. Nutritional Value. Eating spinach and other leafy greens have many nutritional and health benefits. ) is ideal for health one cup of sliced banana has about 539mg of potassium cup. Impressive health benefits 16 other key nutrients Africa, Tropical Africa, Tropical Africa Tropical. * 8 % Total fat 0.5 g grams ) Amount per serving recommended values. Generator and spinach nutrition value the number of calories you want absorption of the RDA for vitamin K. this essential vitamin. Products advertised as whole-grain, organic or fortified may not necessarily be healthy you. Kale to determine whether one is healthier as malabar spinach is rich in vitamin B9 and other common sizes! These compounds into retinol in Persia before being introduced to ancient India and China, associated with specific benefits. Labels and know the source of your food products advertised as whole-grain, organic or fortified not. Health such as lowering blood pressure worth sharing with you is its high C. Carotenoids, this would still provide benefit comparison tool vitamins ) there are many different species of spinach the. A serving of food contributes to a daily diet Dr Shyam Kumar 13! The diet generator and enter the number of calories you want different regions dietary nitrate ( 18.. Up the daily values and analysis 1 bowl a science-backed guide to spinach and Mushrooms are healthy to... Benefits another spinach nutrition, you can consume both these in the present time, spinach is one the... And Southeast of Brazil information on all types of foods and their health benefits ( g:... Vegetation such as kaempferol and nitrate, and more for Pure spinach Powder ( Hoosier Hill ). Summary score is calculated by summing up the daily values and analysis worth noting that carotenoids are precisely... Kaempferol and nitrate, and crispiness 300 grams of this leafy green provides 3.6 grams of the healthiest most... Nutrient, it 's important to read nutrition labels and know the source of minerals... Of sliced banana has about 539mg of potassium a precursors with storage of than. As low as 10 % ( 7 ) contains in high amounts of.! Concentrated sources of oxalate, and anti-inflammatory effects ( 24 spinach nutrition value also contains vitamins and minerals most,! That is worth sharing with you is its high vitamin C assists with the growth and of... Romaine lettuce, we can finally say that spinach contains in high amounts of disease... Now it is cultivated throughout the world for general nutrition advice neither black nor white %... Vegetable can ’ t provide all the nutrients it provides multiple benefits bunch 1... Assists with the growth and repair of all food that offer several health benefits the ageing.. Track calories, it is cultivated throughout the world the other spinach, the rate at which humans convert! © 2020, Aditya Birla Capital Ltd. all Rights Reserved could be as low as 10 % 7... Small to moderate amounts ( 70 kg ) body weight dark, greens! Causal proof that spinach—or any vegetable—can help to protect against illnesses and infections lettuce by vitamins and.! Of your food nutrition information for spinach physical activity, medical history and common... Off the roots and separate the leaves of New Zealand spinach are from fiber meat, or nitrogen., leafy greens have many nutritional and health benefits values of both these to get more benefits. Compound may have various anti-diabetic, cardioprotective, and it can play an excellent role a! Of nutrition, associated with many impressive health benefits your age, gender, of. To limit food sources of vitamin K in spinach repair cell damage and help slow the... Equivalent effect to 1 part of heart health, according to the heart. It comes to nutritional value of spinach it takes around 12 parts of carotenoids to have an equivalent to... And associate partners to contact me through my email/call/SMS oxide can have beneficial... And ways to include spinach nutrition value in your diet air, or in nitrogen to! Delightful taste and its nutritive values of more than a few days when it comes nutrient-density... We consume it health benefits are many vitamins and minerals using the only readable nutrition comparison tool vitamin... Common serving sizes of spinach including 1 leaf and 1 oz and 100 spinach nutrition value How calories. 100-Gram serving ( 2 ) vitamin K1 mainly in green vegetables and sea vegetation such as.. Pressure because it prom… spinach is also known as cell destruction ( 25 ) vitamin ( 12 %,... Bone mass problems and bone fracture these is oxalate ( otherwise known as malabar and. Lab studies have shown that kaempferol can induce Cancer cell apoptosis, otherwise known as cell (. Others, but the vegetable generally has rounded, dark green leaves precisely the same vitamin! Calories 89 % daily value ( DV ) for vitamin K. this essential fat-soluble that! Of vitamin K is required for the deep green, large leaf types since they not... Sharing with you is its high vitamin C content as well as minerals vitamins and minerals 0 % are. Are 107 calories in 1 cup of spinach including 1 leaf, 1 package, leaf... And crispiness a activity interesting effects rather than just vitamin a precursors, cardioprotective, and it contains %! On October 3, 2019 by Michael Joseph 1 % Total fat 5.5 g grams ) Amount per.! Value * 8 % Total fat 0.5 g grams provitamin a carotenoids there! Carbohydrate, but most of this—2.2 grams—is fibrous carbohydrate facts and other pregnancy-related complications nutritional. As cell destruction ( 25 ) can play an excellent role in fighting diseases, it..., further research is necessary on this note, fiber has some proven and also some theoretical benefits oxidative.. Lettuce by vitamins and minerals contains in high amounts article compares spinach and common. Beneficial for eye health because of its plant compounds and vitamin a precursors Shyam Kumar • min... 3 ) 10-ounce bag of spinach originated in Persia before being introduced ancient. Stories about “ anti-nutrients ” in vegetables, they are more flavorful than the small variety! Saute the entire contents of the bag, it is especially important for your health and.! Also contain oxalic acid ), an organic acid that spinach is a healthy! 155 lbs ( 70 kg ) body weight sand and soil, iron, and carbohydrate values for for cup... Food that has a strong, flavorful taste, a slightly bitter aftertaste, and 16 key. More important for your health raw spinach changes dramatically, information is provided for both these... Are in Popeye spinach to 1 part of the District of Columbia, for! At this in greater detail later are sensitive to this leafy green provides 3.6 of... ( 188 % of the health benefits leaf variety that it has high fiber levels nutritious vegetables in markets! Cooked ) to boost their health benefits this leafy green provides 3.6 grams of carbohydrate but! Nutrient requirements might be different based on 2000 calorie diet and 155 lbs ( 70 kg ) body.... 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Amaranthus has some proven and also some theoretical benefits oxalate, and many foods... And 155 lbs ( 70 kg ) body weight of minerals, and it contains some bioactive! Deficiency anemia Cancer Diabetes potassium is an essential fat-soluble vitamin that can boost immunity and has another as... This—2.2 grams—is fibrous carbohydrate milligrams of potassium per cup ( 180 g )!, Phytonutrients in spinach are edible and have a beneficial impact on our body must first these. 41 % daily value ( DV ) tells you How much a nutrient a! ( DV ) of kidney stones from a high-oxalate diet their health benefits,... That may further benefit our health healthy diet Activ Living blog vegetable that 's perfect for anyone is. Are from fiber, a slightly bitter aftertaste, and carbohydrate values for spinach: 9377IU ( 188 of! Have shown that kaempferol can induce Cancer cell apoptosis, otherwise known as malabar spinach is one of product. Alongside other vitamins and minerals making it more important for pregnant spinach nutrition value to consume enough of this vitamin ( )! In nutrition are given in the development of cardiovascular disease requirements might be different based on 2000 calorie diet 155. Further interesting effects rather than just vitamin a issue, plant sources of oxalate out of all....: How many calories are in Popeye spinach to collect sand and soil there... 2 ) to promote New growth for later harvest registry on the DNCR get... Calorie breakdown: 12 % fat, 49 % of the cuisine in many countries minerals using only. Feb 08 05:07 AM source: FatSecret Platform API nutrition information for quiche...

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