89
Vegetable · Leafy Green
Spinach
89/ 100
Also known as: baby spinach
Nutrient-dense leafy green rich in iron and vitamin K
Variants (6)
Nutrition · per ~40 g serving · ≈ 1½ cups (leafy)
🔥 Calories
11/ 2000 kcal day
🥩Protein1.1 g2% DV
🍞Carbs1.0 g<1% DV
🥑Fat0.2 g<1% DV
🌿Fiber0.6 g2% DV
≈ 0g net carbs · carbs − fiber
Vitamins
- Vitamin C10.6 mg12% DV
- Folate46.6 mcg12% DV
- Biotin2.8 mcg9% DV
- Riboflavin0.08 mg6% DV
- Thiamin0.03 mg3% DV
- Vitamin A113.2 iu2% DV
- Niacin0.22 mg1% DV
- Pantothenic Acid0.03 mg<1% DV
Minerals
- Magnesium37.1 mg9% DV
- Manganese0.20 mg8% DV
- Potassium232.7 mg5% DV
- Copper0.03 mg4% DV
- Iron0.50 mg3% DV
- Calcium27.3 mg2% DV
- Sodium44.6 mg2% DV
- Zinc0.18 mg2% DV
- Phosphorus15.6 mg1% DV
BioactivesEstimated
- Lutein & Zeaxanthin~2.4 mg
- Nitrates~60 mg
Estimated typical amounts — derived from this food's profile, not measured for this item. Real bioactive content varies widely by variety, ripeness, storage and preparation; use as a rough guide only.
Source: USDA FDC · 1750352
Score · 89/100
Nutrient Density32.6 / 35
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
Protein Quality12.0 / 15
How much protein it delivers, by absolute grams and per calorie.
Fiber Content10.0 / 10
Dietary fiber for gut health, satiety and steadier blood sugar.
Healthy Fats5.0 / 10
Fat quality — unsaturated vs saturated, and trans-fat free.
Bioactives13.5 / 15
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Glycemic Impact10.0 / 10
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
− 4.0 anti-nutrient penalty
Top Nutrients
- Vitamin C30% DV
- Folate29% DV
- Biotin23% DV
- Magnesium22% DV
- Manganese21% DV
Overview
Spinach is one of the most nutrient-dense foods available, packed with vitamins K, A, and folate along with minerals like iron and magnesium. While it contains oxalates that can bind to calcium and iron, cooking reduces oxalate content and makes nutrients more bioavailable. Both raw and cooked preparations offer unique benefits.
Health Benefits (4)
- Supports bone health and blood clottingstrongExceptionally high in vitamin K1 essential for calcium metabolism
- May protect against age-related eye diseasesstrongRich in lutein and zeaxanthin that accumulate in the retina
- Supports healthy blood pressuremoderateHigh nitrate content converts to nitric oxide, relaxing blood vessels
- Provides plant-based iron for energymoderateContains non-heme iron; absorption enhanced by vitamin C pairing
Food Pairings
- ·Add lemon juice or citrus to dramatically increase iron absorption
- ·Pair with olive oil to enhance fat-soluble vitamin absorption (K, A, E)
- ·Combine with garlic for synergistic cardiovascular benefits
- ·Mix with nuts or seeds for complete protein and healthy fats
Practical Tips
- ·Lightly cooking spinach reduces oxalates and increases bioavailability of nutrients
- ·Buy baby spinach for salads, mature spinach for cooking
- ·Blanch and freeze for long-term storage - retains most nutrients
- ·Avoid overcooking which destroys folate and vitamin C
Optimal Timing
🕒
anytime
Fasting-compatible
Low in calories and sugar, suitable for any meal or snack
Great base for smoothies or salads at any time of day
Concerns
- · High oxalates
- · High sodium
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodHow spinach stacks up
Compared to other vegetables
Per 100 g of the default form. Bars show how much higher or lower spinach is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Calories#53 of 138
26.6kcalvs52.1kcal avg
-49% below category average
Protein#41 of 138
2.9gvs2.6g avg
+11% above category average
Fiber#91 of 138
1.6gvs2.9g avg
-47% below category average
Vitamin C#46 of 129
26.5mgvs27.5mg avg
-3% below category average
Folate#18 of 123
117mcgvs55.1mcg avg
+111% above category average
Biotin#4 of 15
6.9mcgvs7.8mcg avg
-12% below category average
Magnesium#9 of 125
92.9mgvs41mg avg
+126% above category average
Common questions
What people ask about spinach
What is spinach?
Spinach is classified as a leafy green (vegetable). Nutrient-dense leafy green rich in iron and vitamin K
Is spinach healthy?
Spinach scores 89/100 in Formulate, making it a great choice. Its strongest contributions come from Vitamin C, Folate, Biotin. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is spinach high in protein?
Not particularly. A 40 g serving provides about 1.1 g of protein (~2% of the 50 g daily value).
Is spinach high in fiber?
Not really. A 40 g serving provides about 0.6 g of fiber (~2% of the 28 g daily value).
What vitamins and minerals are in spinach?
In a 40 g serving, spinach is highest in Vitamin C (~12% DV), Folate (~12% DV).
Is spinach keto-friendly?
Yes — it fits comfortably in most keto plans. A 40 g serving has about 0.3 g of net carbs (1 g total minus 0.6 g fiber).
When is the best time to eat spinach?
Best any time of day. Low in calories and sugar, suitable for any meal or snack
How much spinach should I eat?
A typical serving is around 40 g (~11 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating spinach alongside several other vegetable sources.
What pairs well with spinach?
Spinach pairs nicely with: Add lemon juice or citrus to dramatically increase iron absorption; Pair with olive oil to enhance fat-soluble vitamin absorption (K, A, E); Combine with garlic for synergistic cardiovascular benefits; Mix with nuts or seeds for complete protein and healthy fats.
Are there any concerns with eating spinach?
High oxalates; High sodium.
Related supplements
Supplements that mirror Spinach's nutrient profile
Encyclopedia entries that supply the same signature nutrients spinach contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Connect the dots
Signature nutrients in Spinach
These are the nutrients spinachcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.