Vegetables
Spinach
High density of folate, non-heme iron, and dietary nitrates.
Nutrition facts
Serving: 2 cups (60 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 14 kcal | |
| Protein | 1.7 g | |
| Carbs | 2.2 g | |
| Fibre | 1.3 g | 5 % |
| Sugars | 0.2 g | 0 % |
| Fat | 0.2 g | 0 % |
| Saturated fat | 0 g | 0 % |
| Sodium | 47 mg | 2 % |
| Vitamin K | 290 µg | 241 % |
| Vitamin A | 281 µg | 31 % |
| Folate | 116 µg | 29 % |
| Manganese | 1 mg | 23 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- Spinach's oxalates bind a good part of its own calcium and make it poorly absorbable; weight for weight, the calcium in kale or bok choy, both lower in oxalate, is better absorbed than spinach's.
- The iron in spinach is non-heme, and the same oxalates that limit its calcium also reduce its iron absorption; spinach's reputation as an exceptional iron source outpaces what actual absorption allows.
Preparation
Briefly steamed rather than boiled at length, spinach loses less vitamin C and folate; raw in a salad, it keeps everything, but also all of its oxalate.
To mention to a professional
- If you have a history of calcium oxalate kidney stones, spinach is one of the highest-oxalate vegetables; mention it to your professional.
- If you take warfarin, keep a steady intake of spinach rather than large swings, and mention it to your professional.
Sources
- Spinach, raw
- USDA FoodData Central, SR Legacy (Spinach, raw)
- Heaney and Weaver, 1990 (American Journal of Clinical Nutrition, calcium absorption from kale compared to spinach)
- Chai and Liebman, 2005 (Journal of Agricultural and Food Chemistry, effect of cooking on vegetable oxalates)
- NIH Office of Dietary Supplements, Vitamin K fact sheet
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.