Spinach is a leafy green vegetable that originated in Persia and was introduced to Europe in the 11th century. It is rich in a variety of nutrients and is often recommended as part of a healthy diet. Let’s take a look at its nutritional value per 100g:
Calories and Fat
Spinach is low in calories, with only 23 calories per 100g. It is also low in fat, with only 0.4g of fat per 100g.
Protein and Carbohydrates
Spinach contains 2.9g of protein per 100g, making it a good source of plant-based protein. It also contains 3.6g of carbohydrates per 100g, with 2.2g of that being fiber.
Vitamins
Spinach is a great source of vitamins, including:
- Vitamin A: 469μg (52% of the RDA)
- Vitamin C: 28.1mg (37% of the RDA)
- Vitamin K1: 482.9μg (403% of the RDA)
- Vitamin B9 (Folate): 194μg (49% of the RDA)
- Vitamin E: 2mg (13% of the RDA)
Minerals
Spinach is also a great source of minerals, including:
- Iron: 2.7mg (15% of the RDA)
- Magnesium: 79mg (20% of the RDA)
- Calcium: 99mg (10% of the RDA)
- Potassium: 558mg (12% of the RDA)
- Zinc: 0.5mg (5% of the RDA)
Health Benefits
Spinach is a nutrient-dense food that has many health benefits. Some of these benefits include:
- Reducing the risk of chronic diseases such as cancer and heart disease due to its high antioxidant content
- Maintaining healthy bones due to its high calcium and vitamin K content
- Supporting healthy immune function due to its high vitamin C content
- Supporting healthy digestion due to its high fiber content
FAQs
1. What is the recommended serving size for spinach?
The recommended serving size for spinach is 1 cup (30g).
2. Is it better to eat cooked or raw spinach?
Both cooked and raw spinach have health benefits. However, cooking spinach can help release more of its nutrients, including vitamin A and lutein.
3. Can spinach help with weight loss?
Spinach is low in calories and high in fiber, which can help you feel full and support weight loss.
4. Can spinach cause kidney stones?
Spinach is high in oxalates, which can contribute to the formation of kidney stones in some people. If you have a history of kidney stones, you may want to limit your consumption of spinach.
5. Is spinach safe for pregnant women?
Yes, spinach is a great source of folate, which is important for fetal development. Pregnant women should aim to consume at least 400-600μg of folate per day.
Conclusion
Spinach is a nutrient-dense food that is low in calories and high in a variety of vitamins and minerals. It can help support healthy immune function, digestion, and bone health, among other benefits. Whether you eat it raw or cooked, spinach can be a great addition to a healthy diet.
