Quick Overview
9.0 / 10
Health Score
Spinach is a leafy green known for vitamin K and leafy-green nutrients. Values are approximate per 100 g and can vary by variety, preparation and source.
Food typeLeafy green
Main energy sourceWater and micronutrients
TextureVaries by preparation
Typical servingApprox. 100 g or one practical serving
Best known forVitamin k and leafy-green nutrients
Processing levelWhole or minimally processed food
Calories
23 kcal
Approximate calories per 100 g of spinach.
Protein
2.9 g
Spinach provides approximately 2.9 g protein per 100 g.
Water
91 g
Spinach contains approximately 91 g water per 100 g.
Macronutrients per 100 g
Total carbohydrates
3.6 g
Carbohydrates
Total carbs3.6 g
Fiber2.2 g
Net carbsApprox. 1.4 g
Total sugarApprox. 0.4 g
Added sugar0 g
Sugar alcoholsNormally 0 g / not significant
Fat Profile
Spinach contains approximately 0.4 g fat per 100 g.
Total fat0.4 g
Monounsaturated fatVaries
Polyunsaturated fatVaries
Saturated fatVaries
Trans fat0 g unless processed
CholesterolPresent in animal foods, 0 mg in plants
Vitamins
Vitamin KContributes to normal body functions
Vitamin AContributes to normal body functions
FolateContributes to normal body functions
Vitamin CContributes to normal body functions
Minerals
IronImportant dietary mineral
MagnesiumImportant dietary mineral
PotassiumImportant dietary mineral
ManganeseImportant dietary mineral
Spinach nutrition summary
Spinach can fit into a balanced diet and is especially useful for vitamin K and leafy-green nutrients.
Nutrition values are approximate per 100 g. Preparation, variety, ripeness and added ingredients can change the final nutrition profile.
Diet Compatibility
Vegetarian: Maybe
Vegan: Maybe
Gluten free: Maybe
Keto: Maybe
Paleo: Maybe
Mediterranean diet: Maybe
Why it can be good
- Nutrient density: Provides useful nutrients such as Vitamin K, Vitamin A.
- Practical food: Easy to include in meals or snacks.
- Whole food option: Works well in simple, minimally processed meals.
Things to be aware of
- Portion size: Calories or carbohydrates can add up depending on the food and serving.
- Preparation matters: Frying, sauces, sugar or salt can change the health profile.
- Tolerance: Some people may need to limit it because of allergies, digestion or dietary goals.
Glycemic impact
Spinach generally has a low glycemic impact, depending on portion size and preparation.
Estimated categoryLow
Fiber effectFiber can slow digestion
Best pairingPair with protein, fat or vegetables for a steadier meal
Digestion
Spinach is usually easy to digest for most people, but individual tolerance can vary.
Fiber2.2 g
Gut effectOften neutral to positive
Possible issueAllergy, intolerance or large portions may cause issues for some people
Satiety
Spinach can support fullness depending on its protein, fiber, fat and water content.
Useful Plant Compounds
LuteinNaturally occurring food compound
ZeaxanthinNaturally occurring food compound
NitratesNaturally occurring food compound
QuercetinNaturally occurring food compound
Best Uses
Breakfast: Use as part of a balanced breakfast when suitable
Lunch: Add to bowls, salads or simple meals
Dinner: Use as a side or main ingredient depending on the food
Snacks: Works as a practical snack or snack ingredient