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Spinach



Fresh spinach retains the delicacy of texture and jade green color that is lost when spinach is processed. Raw spinach has a mild, slightly sweet taste that can be refreshing in salads, while its flavor becomes more acidic and robust when it is cooked. 

There are three different types of spinach generally available. Savoy has crisp, creased curly leaves that have a springy texture. Smooth-leaf has flat, unwrinkled, spade-shaped leaves, while semi-savoy is similar in texture to savoy but is not as crinkled in appearance. Baby spinach is great for use in salads owing to its taste and delicate texture

 







 
Spinach, boiled
1.00 cup
180.00 grams
41.40 calories
Nutrient
Amount
DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
vitamin K
888.48 mcg
1110.6
482.9
excellent
vitamin A
18865.80 IU
377.3
164.1
excellent
manganese
1.68 mg
84.0
36.5
excellent
folate
262.80 mcg
65.7
28.6
excellent
magnesium
156.60 mg
39.1
17.0
excellent
iron
6.43 mg
35.7
15.5
excellent
vitamin C
17.64 mg
29.4
12.8
excellent
vitamin B2 (riboflavin)
0.42 mg
24.7
10.7
excellent
calcium
244.80 mg
24.5
10.6
excellent
potassium
838.80 mg
24.0
10.4
excellent
vitamin B6 (pyridoxine)
0.44 mg
22.0
9.6
excellent
tryptophan
0.07 g
21.9
9.5
excellent
vitamin E
3.74 mg
18.7
8.1
excellent
dietary fiber
4.32 g
17.3
7.5
very good
copper
0.31 mg
15.5
6.7
very good
vitamin B1 (thiamin)
0.17 mg
11.3
4.9
very good
protein
5.35 g
10.7
4.7
very good
phosphorus
100.80 mg
10.1
4.4
very good
zinc
1.37 mg
9.1
4.0
very good
omega 3 fatty acids
0.15 g
6.3
2.7
good
vitamin B3 (niacin)
0.88 mg
4.4
1.9
good
selenium
2.70 mcg
3.9
1.7
good

World's Healthiest
Foods Rating
Rule
excellent
DV>=75%
OR
Density>=7.6
AND
DV>=10%
very good
DV>=50%
OR
Density>=3.4
AND
DV>=5%
good
DV>=25%
OR
Density>=1.5
AND
DV>=2.5%

 

Spinach, boiled
(Note: "--" indicates data is unavailable)
amount
1.00 cup
 
total weight
180.00 g
 
nutrient
amount
%DV
calories
41.40
2.30
calories from fat
4.21
 
calories from saturated fat
0.68
 
protein
5.35 g
10.70
carbohydrates
6.75 g
2.25
dietary fiber
4.32 g
17.28
soluble fiber
1.30 g
 
insoluble fiber
3.02 g
 
sugar - total
0.77 g
 
monosaccharides
-- g
 
disaccharides
-- g
 
other carbs
1.66 g
 
fat - total
0.47 g
0.72
saturated fat
0.08 g
0.40
mono fat
0.01 g
0.04
poly fat
0.19 g
0.79
trans fatty acids
0.00 g
 
cholesterol
0.00 mg
0.00
water
164.18 g
 
ash
3.26 g
 
nutrient
amount
%DV
vitamin A IU
18865.80 IU
377.32
vitamin A RE
1886.40 RE
 
A - carotenoid
1886.40 RE
25.15
A - retinol
0.00 RE
 
A - beta carotene
11318.40 mcg
 
thiamin - B1
0.17 mg
11.33
riboflavin - B2
0.42 mg
24.71
niacin - B3
0.88 mg
4.40
niacin equiv
2.08 mg
 
vitamin B6
0.44 mg
22.00
vitamin B12
0.00 mcg
0.00
biotin
0.18 mcg
0.06
vitamin C
17.64 mg
29.40
vitamin D IU
-- IU
--
vitamin D mcg
-- mcg
 
vitamin E alpha equiv
3.74 mg
18.70
vitamin E IU
5.58 IU
 
vitamin E mg
3.74 mg
 
folate
262.80 mcg
65.70
vitamin K
888.48 mcg
1110.60
pantothenic acid
0.26 mg
2.60
nutrient
amount
%DV
boron
221.99 mcg
 
calcium
244.80 mg
24.48
chloride
100.80 mg
 
chromium
-- mcg
--
copper
0.31 mg
15.50
fluoride
-- mg
--
iodine
3.60 mcg
2.40
iron
6.43 mg
35.72
magnesium
156.60 mg
39.15
manganese
1.68 mg
84.00
molybdenum
-- mcg
--
phosphorus
100.80 mg
10.08
potassium
838.80 mg
23.97
selenium
2.70 mcg
3.86
sodium
126.00 mg
5.25
zinc
1.37 mg
9.13
nutrient
amount
%DV
4:0 butyric
-- g
 
6:0 caproic
-- g
 
8:0 caprylic
-- g
 
10:0 capric
-- g
 
12:0 lauric
-- g
 
14:0 myristic
0.01 g
 
15:0 pentadecanoic
-- g
 
16:0 palmitic
0.06 g
 
17:0 margaric
-- g
 
18:0 stearic
0.01 g
 
20:0 arachidic
0.00 g
 
22:0 behenate
-- g
 
24:0 lignoceric
-- g
 
nutrient
amount
%DV
14:1 myristol
-- g
 
15:1 pentadecenoic
-- g
 
16:1 palmitol
0.01 g
 
17:1 heptadecenoic
-- g
 
18:1 oleic
0.01 g
 
20:1 eicosen
-- g
 
22:1 erucic
-- g
 
24:1 nervonic
-- g
 
nutrient
amount
%DV
18:2 linoleic
0.03 g
 
18:3 linolenic
0.15 g
 
18:4 stearidon
-- g
 
20:3 eicosatrienoic
-- g
 
20:4 arachidon
-- g
 
20:5 EPA
-- g
 
22:5 DPA
-- g
 
22:6 DHA
-- g
 
nutrient
amount
%DV
omega 3 fatty acids
0.15 g
6.25
omega 6 fatty acids
0.03 g
 
nutrient
amount
%DV
alanine
0.26 g
 
arginine
0.30 g
 
aspartate
0.45 g
 
cystine
0.06 g
14.63
glutamate
0.64 g
 
glycine
0.25 g
 
histidine
0.12 g
9.30
isoleucine
0.27 g
23.48
leucine
0.42 g
16.60
lysine
0.33 g
14.04
methionine
0.10 g
13.51
phenylalanine
0.24 g
20.17
proline
0.21 g
 
serine
0.19 g
 
threonine
0.23 g
18.55
tryptophan
0.07 g
21.88
tyrosine
0.20 g
20.62
valine
0.30 g
20.41
nutrient
amount
%DV
alcohol
0.00 g
 
caffeine
0.00 mg
 
artif sweetener total
-- mg
 
aspartame
-- mg
 
saccharin
-- mg
 
sugar alcohol
-- g
 
glycerol
-- g
 
inositol
-- g
 
mannitol
-- g
 
sorbitol
-- g
 
xylitol
-- g
 
organic acids
-- mg
 
acetic acid
-- mg
 
citric acid
-- mg
 
lactic acid
-- mg
 
malic acid
-- mg
 
choline
-- mg
--
taurine
-- mg
 
 

 

Choose spinach that has vibrant deep green leaves and stems with no signs of yellowing. The leaves should look fresh and tender, and not be wilted or bruised. Avoid those that have a slimy coating as this is an indication of decay.

Store fresh spinach loosely packed in a plastic bag in the refrigerator crisper where it will keep fresh for about five days. Do not wash it before storing as the moisture will cause it to spoil. Avoid storing cooked spinach as it will not keep very well. 

 

 Researchers have identified at least 13 different flavonoid compounds in spinach that function as antioxidants and as anti-cancer agents.

A carotenoid found in spinach and other green leafy vegetables fights human prostate cancer two different ways. The carotenoid, called neoxanthin, not only induces prostate cancer cells to self-destruct, but is converted in the intestines into additional compounds, called neochromes, which put prostate cancer cells into a state of stasis, thus preventing their replication.

The vitamin K provided by spinach-almost 200% of the Daily Value in one cup of fresh spinach leaves and over 1000% of the Daily Value in one cup of boiled spinach is important for maintaining bone health. Spinach is also an excellent source of other bone-building nutrients including calcium and magnesium.

Spinach is an excellent source of vitamin C and vitamin A. These two nutrients are important antioxidants that work to reduce the amounts of free radicals in the body.

Spinach is also an excellent source of folate which is needed by the body to help convert a potentially dangerous chemical called homocysteine that can lead to heart attack or stroke if levels get too high.

In addition, spinach is an excellent source of magnesium, a mineral that can help to lower high blood pressure and protect against heart disease as well.

Spinach may help protect the brain from oxidative stress and may reduce the effects of age-related related declines in brain function.

Lutein, a carotenoid protective against eye diseases such as age-related macular degeneration and cataract, is found in green vegetables, especially spinach.

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