scored 93/100
Also known as baby spinach
Nutrient-dense leafy green rich in iron and vitamin K
0.3 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 93.
Less a 4.0 anti-nutrient penalty (high oxalates, high sodium).
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.
Exceptionally high in vitamin K1 essential for calcium metabolism
Rich in lutein and zeaxanthin that accumulate in the retina
High nitrate content converts to nitric oxide, relaxing blood vessels
Contains non-heme iron; absorption enhanced by vitamin C pairing
Low in calories and sugar, suitable for any meal or snack
Fasting-compatible
Great base for smoothies or salads at any time of day
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.
Spinach is classified as a leafy green (vegetable). Nutrient-dense leafy green rich in iron and vitamin K
Spinach scores 93/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin K, Vitamin A, Vitamin C. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 40 g serving provides about 1.1 g of protein (~2% of the 50 g daily value).
Not really. A 40 g serving provides about 0.6 g of fiber (~2% of the 28 g daily value).
In a 40 g serving, spinach is highest in Vitamin K (~161% DV), Vitamin A (~13% DV), Vitamin C (~12% DV), Folate (~12% DV).
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).
Best any time of day. Low in calories and sugar, suitable for any meal or snack
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.
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.
High oxalates; High sodium.
Encyclopedia entries that supply the same signature nutrients spinach contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients spinach contributes 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.