Spinach Is Delicious And Healthy

Spinach 101: Nutrition Facts and Health Benefits

Written by Kris Gunnars, BSc — Updated on February 14, 2023

Nutrients

Vitamins & minerals

Plant compounds

Benefits

Downsides

Bottom line

Eating spinach may benefit eye health, reduce oxidative stress, help prevent cancer, and reduce blood pressure levels.

 

Spinach (Spinacia oleracea) is a leafy green vegetable that originated in Persia.

 

It belongs to the amaranth family and is related to beets and quinoa. What’s more, it’s considered very healthy, as it’s loaded with nutrients and antioxidants.

 

There are many ways to prepare spinach. You can buy it canned or fresh and eat it cooked or raw. It’s delicious either on its own or in other dishes.

 

This article explains everything you need to know about spinach and its health benefits.

 

Claudia Lommel/Stocksy United

Nutrition facts

 

The nutrition facts for 3.5 ounces (100 grams) of raw spinach are (1Trusted Source):

 

Calories: 23

Water: 91%

Protein: 2.9 grams

Carbs: 3.6 grams

Sugar: 0.4 grams

Fiber: 2.2 grams

Fat: 0.4 grams

Carbs

 

Most of the carbs in spinach consist of fiber, which is incredibly healthy.

 

Spinach also contains small amounts of sugar, mostly in the form of glucose and fructose (1Trusted Source).

 

Fiber

 

Spinach is high in insoluble fiber, which may boost your health in several ways (2Trusted Source).

 

It adds bulk to stool as food passes through your digestive system. This may help prevent constipation.

 

SUMMARY

Spinach is low in carbs but high in insoluble fiber. This type of fiber may benefit your digestion.

 

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Vitamins and minerals

 

Spinach is an excellent source of many vitamins and minerals, including (3):

 

Vitamin A. Spinach is high in carotenoids, which your body can turn into vitamin A.

Vitamin C. This vitamin is a powerful antioxidant that promotes skin health and immune function.

Vitamin K1. This vitamin is essential for blood clotting. Notably, one spinach leaf contains over half of your daily needs.

Folic acid. Also known as folate or vitamin B9, this compound is vital for pregnant women and essential for normal cellular function and tissue growth.

Iron. Spinach is an excellent source of this essential mineral. Iron helps create hemoglobin, which brings oxygen to your body’s tissues.

Calcium. This mineral is essential for bone health and a crucial signaling molecule for your nervous system, heart, and muscles.

Spinach also contains several other vitamins and minerals, including potassium, magnesium, and vitamins B6, B9, and E.

 

SUMMARY

Spinach is an extremely nutrient-rich vegetable. It packs high amounts of carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium.

 

Plant compounds

 

Spinach contains several important plant compounds, including (4Trusted Source, 5Trusted Source, 6Trusted Source, 7Trusted Source, 8, 9Trusted Source, 10Trusted Source):

 

Lutein. This compound is linked to improved eye health.

Kaempferol. This antioxidant may decrease your risk of cancer and chronic diseases.

Nitrates. Spinach contains high amounts of nitrates, which may promote heart health.

Quercetin. This antioxidant may ward off infection and inflammation. Spinach is one of the richest dietary sources of quercetin.

Zeaxanthin. Like lutein, zeaxanthin can also improve eye health.

SUMMARY

Spinach boasts many plant compounds that can improve health, such as lutein, kaempferol, nitrates, quercetin, and zeaxanthin.

Done