Spinach is a high-nutritional-value leafy green vegetable with several health benefits.

Here is an overview of the nutrition value in spinach per 100 grams (3.5 ounces) of raw spinach:

Calories: 23 kcal

Carbohydrates: 3.6 grams

Dietary fiber: 2.2 grams

Sugars: 0.4 grams

Fat: 0.4 grams

Protein: 2.9 grams

Vitamin A: 469 mcg (micrograms)

Vitamin C: 28.1 mg

Vitamin K1: 482.9 mcg

Folate: 194 mcg

Iron: 2.7 mg

Calcium: 99 mg

Magnesium: 79 mg

Potassium: 558 mg

1.  Spinach is low in calories and carbohydrates, making it suitable for various dietary needs.

Ø It is an excellent source of essential vitamins and minerals. Vitamin A supports vision health and immune function, while vitamin C acts as an antioxidant and aids in collagen synthesis.

Ø Vitamin K1 is important for blood clotting and bone health. Folate is essential for DNA synthesis and cell growth.


2.  Spinach also contains minerals such as iron, which is necessary for oxygen delivery and energy synthesis, as well as calcium, which is necessary for bone health.

Ø Magnesium promotes muscle and neuron function, but potassium is required for fluid balance and optimal cardiac function.


3.  In addition to these nutrients, spinach contains phytochemicals such as lutein and zeaxanthin, which improve eye health, as well as flavonoids, which function as antioxidants.



Ø It’s worth noting that boiling spinach reduces its volume and somewhat alters its nutritious value. However, when prepared utilizing methods such as steaming or sautéing, spinach preserves the majority of its nutritious worth.



Nutrient- rich

Spinach is high in nutrients such as vitamins A, C, and K, as well as folate, iron, calcium, potassium, magnesium, and fiber. These nutrients are essential for overall health and well-being.


Heart health

Spinach has a lot of antioxidants, especially vitamin C and beta-carotene, which can help lower your risk of heart disease. The presence of potassium in spinach aids in the maintenance of appropriate blood pressure levels.


Cancer prevention

Spinach includes antioxidants such as flavonoids and carotenoids, which may help protect against some types of cancer. These substances have been linked to a lower incidence of breast, prostate, and colon cancer.


Eye- health

Spinach contains lutein and zeaxanthin, which can support good vision and protect against age-related macular degeneration and cataracts.


Bone- health

Spinach is a good source of vitamin K, which is necessary for bone health and aids in calcium absorption. Adequate vitamin K consumption may lower the risk of osteoporosis.

Digestive health

Spinach’s fibre content helps aid digestion, avoid constipation, and enhance digestive health.


Anti-inflammatory properties

Spinach includes a number of anti-inflammatory substances, including vitamin C, beta-carotene, and flavonoids. These qualities may aid in the reduction of inflammation in the body, which is linked to a variety of chronic illnesses.


Blood sugar Control

Spinach has a low glycemic index and is high in fibre, which assist manage blood sugar levels. This makes it useful for people who have diabetes or are at risk of getting the disease.


Weight Management

Spinach is high in fibre and low in calories, making it an excellent addition to a weight-loss or weight-management diet. It contains important nutrients and keeps you feeling fuller for longer.


Cognitive Function

Antioxidants in spinach, such as vitamin C and beta-carotene, may help protect the brain from oxidative stress and age-related cognitive decline.


While spinach offers various health benefits, it should be consumed as part of a well-balanced diet that includes a range of other fruits and vegetables, whole grains, lean proteins, and healthy fats.




Dietician Neelam Dhanagar

Dietician & Nutritionist | Weight loss Diet | Weight Gain Diet | Therapeutic Diet