Spinach
Nutrient-dense leafy green rich in iron and vitamin K
Variants (6)
Nutrition · per ~40 g serving · ≈ 1½ cups (leafy)
- 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
- 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
- Lutein & Zeaxanthin~2.4 mg
- Nitrates~60 mg
Score · 89/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- 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
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
