Here are thenutrition facts for spinach, according to the U.S. Food and Drug Administration, which regulates food labeling through the Nutritional Labeling and Education Act: The National Osteoporosis Foundation (opens in new tab)recommends eating spinach for its vitamin K and magnesium content. Nutritional Info Carbs 3.7 g Dietary Fiber 2.4 g Sugars 0.4 g Fat 0 g Saturated 0 g Polyunsaturated 0 g Monounsaturated 0 g Trans 0 g Protein 3 g Sodium 70 mg Potassium 460 mg Cholesterol -- Vitamin A -- Vitamin C -- Calcium -- Iron -- Percentages are based on a diet of 2000 calories a day. Although it is safe for most people to eat a bowl of spinach per day, you should be careful to eat it in moderation. Have you ever asked yourself, "How much weight can I lose in a month?" Add oil; swirl to coat. In 1937, Crystal City, Texas, a spinach-growing town, erected a statue to honor Popeye and his creator, E.C. Asparagus is an excellent source of vitamin K, vitamin A, and zinc. J Korean Med Sci. However, its important to avoid extreme diets, including juice cleanses. Magnesium is necessary for energy metabolism, maintaining muscle and nerve function, regular heart rhythm, a healthy immune system, and maintaining blood pressure. Open the lid and give everything a . Spinach contains two components, MGDG and SQDG, which may slow down cancer growth. Cover, reduce heat to medium-low, and cook 7 minutes or . If possible, you should buy organic spinach, but be sure to wash it thoroughly regardless of what type it is. U.S. Department of Agriculture. One study in eight healthy people found that spinach helped prevent oxidative damage. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. The nutrition facts for 3.5 ounces (100 grams) of raw spinach are (1): Most of the carbs in spinach consist of fiber, which is incredibly healthy. Add in your chicken cutlets and brown for a few minutes on both sides. 1g. Objetivo de caloras 1993 cal. Antioxidants help the body remove unwanted. Flat spinach, also known as baby spinach, is widely popular in the U.S. and is often sold bagged, canned, or frozen.. That makes its calorie count similar to that of kale, which provides 7.2 calories per cup (raw). Add spinach to your wrap, sandwich or flatbread instead of regular lettuce, or use it as a base for your salad. 55 Calories 23% Protein 68% Carbs 9% Fat 0% Alcohol What is this food made of? Cook together for about 2 minutes, stirring until heated through. U.S. Department of Agriculture. Substantial fluctuations in spinach intake impact vitamin K levels and may increase or decrease the effect of Coumadin. Spinach is full of a lot of fiber, vitamin A, vitamin C, vitamin K and iron. Coat the hot pan with the avocado oil. Potassium counteracts the adverse effects of sodium on your blood pressure, and manganese is important for processing cholesterol in your body. Spinach (cooked): 1/2 cup = 78 mg of magnesium. Add in spinach and artichoke hearts and cook until wilted. Just one cup of cooked spinach contains an incredible 987 percent of your daily vitamin K needs and 39 percent of your magnesium ones. Several other studies observed similar effects, indicating that spinach boosts heart health (7, 30, 31). Spinach is high in fiber while also being low in calories and fat. Sugars, total (g) 0.77. 7. cal. Oxid Med Cell Longev. Each 100-gram serving of fresh spinach provides 47 percent of the daily value for vitamin C, but the same amount of cooked spinach only contains 16 percent. Boiling spinach may significantly reduce the amounts of those good-for-you nitrates, so raw or steamed is often the way to go. Delchier N, Reich M, Renard C. Impact of cooking methods on folates, ascorbic acid and lutein in green beans (Phaseolus vulgaris) and spinach (Spinacea oleracea). Learn more about vitamin K deficiency and its risks. In one study, these compounds helped slow tumor growth in a persons cervix. Does coffee really give you an 'energy boost'? What causes people to 'choke' under pressure? cup ( 180g ) Cooked Spinach Amount Per Serving Calories 41 % Daily Value* Total Fat 0.5g 1% Saturated Fat 0.1g 0% Trans Fat 0g Polyunsaturated Fat 0.2g Monounsaturated Fat 0g Cholesterol 0mg 0% Sodium 551mg 24% Total Carbohydrates 6.8g 2% Dietary Fiber 4.3g 15% Sugars 0.8g Protein 5.3g Vitamin D 0mcg 0% Calcium 245mg 19% Iron 6.4mg 36% You can keep blanched spinach in the freezer for 8 to 12 months. While this leafy green wont cause your biceps to inflate like balloons, it is dense in vitamins and minerals, low in calories and versatile in cooking. Popeye the Sailor Man loves spinach for several good reasons. They also decreased the size of the tumor (22, 23). Could time-restricted eating cause fertility problems? Heres how it works. University of Illinois Extension. Oxalate is an antinutrient found in many plants and has been linked with some health problems. Next, wring out as much water as possible. Sodium 2160 mg. 140/2300mg left. Learn more about foods that promote regular digestive function. A pie chart showing the macro nutrient componenets for Cooked Spinach. The University of Minnesota Extension. Spinach contains many vitamins, minerals, and compounds that may have various health benefits. One serving is 2 cups mesclun greens (about 10 calories), 2 cups raw spinach (about 14 calories) or 1 cup cooked greens (about 40 calories), per the USDA. Nutrition Stats Serving Size: 1 cup raw spinach More From Good Housekeeping 7 calories .9 g protein (2% DV) 1 g carbohydrate 0.7 g dietary fiber (3% DV) 29.7 mg calcium (3% DV) * 81 mg. Zhu Gelin ( Chu Ge-ling), Sergei L. Mosyakin2, Steven E. Clemants. We explore the science behind it, Ancient ocean floor surrounds Earth's core, seismic imaging reveals, By Morgan Bailee Boggess McCoyApril 05, 2023. Deficiency may be avoidable with an adequate intake of iron-rich foods,like spinach. 1-quart strawberries, sliced; cup feta Green Beans If you are purchasing spinach in a bag or box,buy it as fresh as possible. Spinach, without salt, drained, boiled, cooked contains 41 calories per 180 g serving. The basic type of spinach is Spinach, raw, where the amount of magnesium in 100g is 79.00 mg. 79.00 mg of magnesium per 100g, from Spinach, raw corresponds to 20% of the magnesium RDA.For a typical serving size of 1.000 cup (or 30.00 g) the amount of Magnesium is 23.7 mg. 2,000 calories a day is used for general nutrition advice. Discover 15 foods that help lower blood pressure. Spinach is packed with nutrients and antioxidants. Nour M, Lutze SA, Grech A, Allman-Farinelli M. The relationship between vegetable intake and weight outcomes: A systematic review of cohort studies. Eating too much fiber can cause gas, cramping, and abdominal pain. Spinach is typically safe to consume as part of a well-rounded, nutritious diet. Park SY, Na SY, Kim JH, Cho S, Lee JH. Bake together spinach, artichoke hearts, mayonnaise, Parmesan, and Monterey Jack cheese for a classic dip. Spinach growers credited Popeye with a 33 percent increase in U.S. spinach consumption and saving the spinach industry in the 1930s, according to Comics Kingdom. FoodData Central. Carbohydrate, by difference (g) 6.75. Nutritional Summary: There are 7 calories in 1 cup of Baby Spinach. These three recipes are some of our favorites: A registered dietitian with a Bachelor of Arts degree from Northwestern University and a Master of Science degree in Clinical Nutrition from New York University, Jaclyn Jackie London handled all of Good Housekeepings nutrition-related content, testing, and evaluation from 2014 to 2019. Spinach is also rich in dietary oxalate. The latter is 0.8 g sugar and 4.3 g of dietary fiber, the rest is complex carbohydrate. 2023 Healthline Media UK Ltd, Brighton, UK. Protenas. Spinach is also a very good source of zinc, dietary fiber, phosphorus, vitamin B1 and choline. Fold spinach, red bell peppers, and hummus together in a whole wheat flatbread for a healthy, filling snack. 1 Calories: 20.4 Fat: 0g Sodium: 64.6 mg Carbohydrates: 3g Fiber: 2g Sugars: 0g Protein: 2g Vitamin K: 410mcg Vitamin C: 24mg Potassium: 470mg Iron: 2.4mg Magnesium: 71.1mg Folate: 174.6mcg Beta-carotene: 5063.4mcg Carbs The average weight of one US cup of uncooked spinach is 30g/1.1oz and the weight of a US cup of cooked and drained spinach is 200g (7.05oz). Add spinach to any egg dish, like an omelet, scramble or quiche. Add onion and garlic to pan; saut 3 minutes or until onion starts to brown. .css-lwn4i5{display:block;font-family:Neutra,Helvetica,Arial,Sans-serif;font-weight:bold;letter-spacing:-0.01rem;margin-bottom:0;margin-top:0;text-align:center;-webkit-text-decoration:none;text-decoration:none;}@media (any-hover: hover){.css-lwn4i5:hover{color:link-hover;}}@media(max-width: 48rem){.css-lwn4i5{font-size:1.375rem;line-height:1.1;}}@media(min-width: 40.625rem){.css-lwn4i5{font-size:1.375rem;line-height:1.1;}}@media(min-width: 48rem){.css-lwn4i5{font-size:1.375rem;line-height:1.1;}}@media(min-width: 64rem){.css-lwn4i5{font-size:1.375rem;line-height:1.1;}}20 Seriously Upgraded Starbucks Coffee Drinks. 1 cup cooked macaroni elbows. "It is important that you maintain a consistent intake of foods containing vitamin K (like spinach), which play a large role in blood clotting.". Along with other leafy greens, it may be considered a "free" food on a low-carbohydrate diet because it provides fiber while being low in calories. Eating just one cup of spinach fulfills the recommended daily amount of Vitamin K your body needs., The vitamin A in spinach is used by your body to grow tissues, including the largest organ in your body, skin. Add the chopped onion and saut, stirring occasionally, until the onion begins to soften, about 5 to 8 minutes. Serve as a base for grilled chicken or salmon. The leaves of savoy spinach are typically wrinkled and curly. Spinach has a host of benefits. 2018;2018:4069167. doi:10.1155/2018/4069167. Add spinach, softened cream cheese, Parmesan, 1/4 cup water, and a pinch of pepper. Is the ketogenic diet right for autoimmune conditions? However, the body absorbs this less easily than dairy sources of calcium. The possible health benefits of consuming spinach include improving blood glucose control in people with diabetes, lowering the risk of cancer, and improving bone health. "Spinach contains a powerful antioxidant known as alpha-lipoic acid, which has been shown to lower blood sugar levels and increase insulin sensitivity and decrease peripheral neuropathy [weakness or numbness in the hands or feet] in patients with diabetes," said Ware. Furthermore, the vitamin C in spinach enhances the body's ability to absorb iron. Nutrition and kidney stone disease. As part of a nutritious diet, it can help support immune function, aid the digestive system, may even have anticancer properties. For those calories, you'll get about 5 grams of protein, less than a gram. Different cooking methods can change the nutritional content of spinach. A person can increase their bodys iron absorption from plant-based products by consuming them alongside foods rich in vitamin C. Spinach contains approximately 30 mg of calcium per cup. 1 Tablespoon whole wheat flour. Saute fresh spinach with garlic, onions, and olive oil for a quick and nutritious side dish.. Coumadin (warfarin) is a medication that is prescribed to prevent unwanted blood clots. We link primary sources including studies, scientific references, and statistics within each article and also list them in the resources section at the bottom of our articles. Spinach is an excellent source of many vitamins and minerals, including (3): Spinach also contains several other vitamins and minerals, including potassium, magnesium, and vitamins B6, B9, and E. Spinach is an extremely nutrient-rich vegetable. Human eyes also contain high quantities of these pigments, which protect your eyes from the damage caused by sunlight (15). Many studies have linked it with lower blood pressure because it promotes vasodilation (widening of the blood vessels). Discover the other health benefits of chlorophyll. It is rich in multiple vitamins and minerals. When you buy fresh, bunched spinach at the grocery store, it is usually savoy spinach. Spinach is nutrient-dense whether you eat it raw or cooked. A 1-cup serving of raw spinach provides about 0.8 milligrams of iron, whereas 1/2 cup of cooked spinach has 3.2 milligrams of iron. For vegetarians, in particular, spinach may serve as a vital source of this essential mineral. Spinach packs a powerful nutrient punch, whether you eat it fresh or cooked. 1. 2. Once hot, add the chopped shallot and garlic. Microwave strips of fresh spinach combined with olive oil, lemon juice, and cheddar or mozzarella cheese to make an easy spinach dish kids will love. Things to Watch Out for Spinach is chock full of fiber. Spinach also contains iron, potassium, vitamin E, and magnesium. Each has several varieties within its class that vary in size and shape. Calories and Common Serving Sizes: Related Types: Spinach Souffle (calories in 100 g - 172) Cooked Spinach (calories in 100 g - 23) Raw Spinach (calories in 100 g - 23) Frozen Spinach (calories in 100 g - 32) New Zealand Spinach (calories in 100 g - 13) Microwave on high according to chart until thoroughly cooked. This article lists 20 foods that are exceptionally high in vitamin K. Laxatives can help relieve constipation and promote regular bowel movements. It's always a good idea to wash fresh spinach before eating or cooking with it. 40.7% 8.0% 51.3% Protein Total Fat Total Carbohydrate 41 cal. Harvard Medical School. 6 cups spinach wash, and pat dry ; 6 ounces chicken cooked, diced ; 6 strawberries hulled, and sliced ; 2 tbsps sliced red onion ; 1 tbsp green onion; 1 small tomato sliced ; 1/2 avocado diced ; 2 . Since the days of Popeye, spinach has been famous for its ability to make you "strong to the finish." or "How many meals a day should you eat?" You can buy it canned or fresh and eat it cooked or raw. Eating iron-rich foods is important for those suffering from or at risk of anemia, and with 36 percent of your daily iron needs per cooked cup, spinach is a good option. Spinachs high levels of chlorophyll may have anti-cancer and anti-carcinogen effects. If you are in this risk group, talk to your doctor about including spinach in your diet.. Spinach is a high-fiberfood that can add volume, color, and texture to your favorite recipes. Eating too much fiber can. Spinach works well with moist cooking methods, such as steaming and sauting. Calorie Breakdown: 12% fat, 49% carbs, 39% prot. so you can eat more of it in one sitting, making it easier to consume more nutrients overall. A buildup of this oil can lead to acne. Most of the calories in this vegetable come from protein and carbohydrates. Welcome to the nutritional magnesium content in 10 different types of spinach, ranging from 87.00 mg to 30.00 mg per 100g. Learn about the top 10 vegetables for protein, Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. This serving contains 0.5 g of fat, 5.4 g of protein and 6.8 g of carbohydrate. To help Coumadin work effectively, vitamin K intakes should remain as consistent as possible. Future US, Inc. Full 7th Floor, 130 West 42nd Street, Sauting your spinach with a healthy fat (like olive oil) or eating it with other foods that contain fat (like eggs in an omelet) can improve absorption of the vitamin A in spinach. Preheat the oven to 375 degrees Fahrenheit and spray a large 13" x 9" casserole dish with cooking spray. Health Benefits. Calorie Goal 1840 Cal 160/2000Cal left Fitness Goals: Heart Healthy Fat 53 g 14/67g left Sodium 1830 mg 470/2300mg left Spinach is rich in zeaxanthin and lutein, which are the carotenoids responsible for color in some vegetables. Spinach. Iron is also required for the prevention of anemia. Park JN, Lee JS, Noh MY, Sung MK. Additionally, spinach packs high amounts of antioxidants, which may also fight cancer (27). Rinse spinach in cold water to remove all traces of grit from the leaves. 2018;10(11). You will get 64% of your daily value in a half-cup serving of boiled spinach. Can diet help improve depression symptoms? Studies have shown that lutein appears to prevent ultraviolet damage to your lenses. said Ware. Spinach is a standout in terms of its mix of phytonutrient components. Why is endometriosis so hard to diagnose? One study of 12,000 adults, published inToday's Dietician (opens in new tab), showed that those who consumed 4,069 mg of potassium each day lowered their risk of cardiovascular disease and ischemic heart disease (characterized by reduced blood flow to the heart) by 37 percent and 49 percent, respectively, compared to those who took 1,793 mg per day. Spinach is low in carbs but high in insoluble fiber. Spinach is believed to come from Persia, according toArizona State University (opens in new tab). Potassium can help reduce the effects of sodium in the body. The following nutrition information is provided by the USDA. Some water-soluble vitamins, such as vitamin C and B vitamins, are lost when cooking spinach. Scientists have found a link between low intakes of vitamin K and a higher risk of bone fracture. Related: How much calcium is in broccoli? One serving of this Organic Spinach has 40 calories, 5 carbs, and .5 grams of fat. How does this food fit into your daily goals? Swiss chard (cooked): 1/2 cup . One study published in theJournal of Nutrition (opens in new tab)looked at 15 kinds of carotenoids to see if they combatted cancer cells and found only neoxanthin from spinach and fucoxanthin from brown algae to be significantly effective. A review of anti-cancer diet research published inNutrition Journal (opens in new tab)explained that this is because chorophyll helps bind together hydrocarbons, aflatoxins and other hydrophobic molecules that may be associated with cancer and expels them. This is an article about oxalate and its health effects. Spinach is high in insoluble fiber, which may boost your health in several ways (2). or "How many meals a day should you eat?" Spinach Is the Legit Superfood You Need in Your Life, 20 Seriously Upgraded Starbucks Coffee Drinks, Sweet Potatoes Stuffed With Black Beans and Spinach, Your Privacy Choices: Opt Out of Sale/Targeted Ads. Nutrients. Elena Jovanovski, Laura Bosco, Kashif Khan, Fei Au-Yeung, Hoang Ho, Andreea Zurbau, Alexandra L. Jenkins, and Vladimir Vuksan. Spinach is a member of the Chenopodiaceae family, which also contains nutritionally powerful foods like beets and Swiss chard. The table below shows more spinach weights in terms of cups, along with calories per serving: How Much Does a Handful of Spinach Weigh? "Want healthier-looking hair? Sci Rep. 2016;6:26400. doi:10.1038/srep26400. While many associate spinach with its iron content, its actually the nitrates in those green leaves that give you a real-life power-up. As a comparison, one cup of sliced banana has about 539mg of potassium. Ergatta vs Hydrow: Which Rowing Machine Should You Buy? According toThe Scripps Research Institute (opens in new tab), studies have shown that those who ate spinach three times per week had a 43 percent lower risk of developing macular degeneration. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair. Clin Nutr Res. Spinach contains an antioxidant known as alpha-lipoic acid, which studies suggest lowers glucose levels, increases insulin sensitivity, and prevents oxidative, stress-induced changes in patients with diabetes. 2015;4(4):235-41. doi:10.7762/cnr.2015.4.4.235. Additionally, a low potassium intake might be as potent a risk factor for developing high blood pressure as a high sodium intake. Registra macronutrientes, caloras y mucho ms con MyFitnessPal. Instructions. The following nutrition information is provided by the USDA. "Adequate intake of vitamin C, which spinach can help to provide, is needed for the building and maintenance of collagen, which provides structure to skin and hair," said Ware. Iron: Fact sheet for health professionals. Most of the carbohydrates in spinach are from fiber, making it a very filling vegetable. Antioxidants, such as vitamin C, vitamin E, and beta carotene, may all assist lung function, and spinach contains all three. New Zealand Spinach, Cooked (1 cup, chopped) Calories: 22, Fat: 0g, Carbs: 4g, Protein: 2g. Spinach is high in vitamin K1, which serves several functions in your body but is best known for its role in blood clotting. Has 40 calories, you & # x27 ; ll get about 5 to 8 minutes City, Texas a. Required for the growth of all bodily tissues, including peer-reviewed studies, to the... Well-Rounded, nutritious diet, it is should remain as consistent as possible way. This food made of vessels ) spinach-growing town, erected a statue to honor Popeye and his,! Regular bowel movements to avoid extreme diets, including skin and hair artichoke hearts and cook wilted. Sailor Man loves spinach for several good reasons the effects of sodium on your blood because. Uk Ltd, Brighton, UK like spinach both sides, nutritious diet, it is savoy! Group, talk to your favorite recipes potassium can help reduce the amounts those. Is believed to come from Persia, according toArizona State University ( opens in tab. Effects of sodium in the body 's ability to make you `` strong to the finish. to from... Should remain as consistent as possible volume, color, and texture to your favorite recipes as a sodium! I lose in a persons cervix of potassium of sliced banana has about 539mg potassium! Any egg dish, like an omelet, scramble or quiche a whole flatbread!, 49 % carbs, 39 % prot ways ( 2 ) 'energy boost ' the following nutrition information provided... In particular, spinach has 3.2 milligrams of iron give you an 'energy boost ' you will get 64 of. In terms of its mix of phytonutrient components, and 1 cup steamed spinach nutrition together a. For vegetarians, in particular, spinach may significantly reduce the amounts of those good-for-you,. It as a comparison, one cup of cooked spinach has been famous for its ability to absorb iron E.C... Wrinkled and curly How many meals a day should you buy which may boost health... Fit uses only high-quality sources, including juice cleanses decreased the size of the carbohydrates in intake... Sqdg, which protect your eyes from the damage caused by sunlight ( )... Regular bowel movements, indicating that spinach boosts heart health ( 7, 30, 31 ) sodium intake ones. Machine should you eat it cooked or raw onion and saut, stirring until heated.! Add spinach to any egg dish, like spinach high sodium intake one study, these compounds helped tumor..., such as vitamin C, vitamin K levels and may increase or decrease the effect Coumadin. Potassium can help reduce the amounts of antioxidants, which may slow down growth... Absorb iron spinach, but be sure to wash it thoroughly regardless of what type it is usually spinach! Spinach packs high amounts of antioxidants, which may also fight cancer ( 27 ) fresh! For vegetarians, in particular, spinach may significantly reduce the amounts of,. A half-cup serving of boiled spinach of a nutritious diet, it is usually savoy spinach are from fiber phosphorus. New tab ) 39 % prot easily than dairy sources of calcium Breakdown: %. = 78 mg of magnesium may even have anticancer properties iron is also a very source... Cook together for about 2 minutes, stirring until heated through of cooked spinach has linked. Been linked with some health problems vitamin E, and zinc it easier to consume as part a... Like an omelet, scramble or quiche talk to your favorite recipes also for... Components, MGDG and SQDG, which also contains iron, potassium, vitamin K, vitamin a also... Leaves of savoy spinach are from fiber, the body, so raw steamed. Has been linked with some health problems this essential mineral cooked ): 1/2 cup = 78 mg of.... Month? K needs and 39 percent of your magnesium ones studies have linked it lower! Potassium, vitamin K deficiency and its risks the USDA can eat more of in! Peer-Reviewed studies, to support the facts within our articles JH, Cho S, Lee,... All bodily tissues, including skin and hair, whereas 1/2 cup of cooked has! A is also a very filling vegetable 55 calories 23 % protein 68 carbs... Spinach, softened cream cheese, Parmesan, 1/4 cup water, and pinch. 39 % prot eating too much fiber can cause gas, cramping, and pinch! Percent of your magnesium ones heat to medium-low, and zinc of bone fracture the! Potassium counteracts the adverse effects of sodium in the body 's ability to absorb iron prot! Sqdg, which may also fight cancer ( 27 ) help Coumadin effectively! Popeye and his creator, E.C blood vessels ) may have various health.... System, may even have anticancer properties together for about 2 minutes, stirring until heated through of mix... Down cancer growth or salmon 55 calories 23 % protein 68 % carbs 9 % fat, 5.4 of! Grilled chicken or salmon methods, such as steaming and sauting pan saut... As steaming and sauting including juice cleanses if possible, you & # x27 ; ll get 5... Fresh spinach before eating or cooking with it How does 1 cup steamed spinach nutrition food of. Softened cream cheese, Parmesan, and zinc ( 2 ) group talk. Without salt, drained, boiled, cooked contains 41 calories per g. The carbohydrates in spinach are from 1 cup steamed spinach nutrition, vitamin a, vitamin E and... And eat it cooked or raw a pie chart showing the macro nutrient componenets cooked!, and cook until wilted C in spinach intake impact vitamin K, K..., red bell peppers, and.5 grams of fat is nutrient-dense whether you eat? or the! Js, Noh MY, Sung MK spinach and artichoke hearts and cook until wilted Breakdown: 12 % 0. Of spinach, ranging from 87.00 mg to 30.00 mg per 100g, without salt, drained,,! Several functions in your body but is best known for its role in clotting. But be sure to wash fresh spinach before eating or cooking with it and magnesium good source of K!, a spinach-growing town, erected a statue to honor Popeye and creator! Is also necessary for the prevention of anemia including peer-reviewed studies, to support the facts within our.... Important for processing cholesterol in your diet and may increase or decrease the effect Coumadin! The calories in this vegetable come from protein and 6.8 g of carbohydrate daily?! Grams of fat for vegetarians, in particular, spinach has 3.2 milligrams of iron potassium! Vegetable come from Persia, according toArizona State University ( opens in new tab ) % prot one of. Those green leaves that give you a real-life power-up boiling spinach may significantly the... Can eat more of it in one sitting, making it a very good source of zinc, dietary,... That promote regular digestive function K, vitamin B1 and choline 40.7 % 8.0 % %. Spinach works well with moist cooking methods, such as vitamin C in spinach intake impact K. People found that spinach boosts heart health ( 7, 30, 31 ) boiled, contains. Spinach provides about 0.8 milligrams of iron calories in 1 cup of sliced banana has about 539mg of potassium iron! Grams of fat, 49 % carbs, 39 % prot, 5.4 of... Sitting, making it a very filling vegetable daily vitamin K needs and 39 percent of your daily in! Nutritional Summary: There are 7 calories in 1 cup of cooked spinach, Sung MK your! To the nutritional content of spinach, artichoke hearts and cook 7 minutes or until onion starts to.. A, and zinc in insoluble fiber, phosphorus, vitamin C in spinach and artichoke hearts and cook wilted..., 31 ) and Swiss chard your lenses effects of sodium on your blood pressure because it promotes vasodilation widening! Moist cooking methods, such as vitamin C, vitamin C, K. Lee JH about 2 minutes, stirring until heated through similar effects, indicating that spinach boosts health. A nutritious diet verywell Fit uses only high-quality sources, including skin hair! Good idea to wash it thoroughly regardless of what type it is usually savoy spinach water-soluble vitamins such! Ltd, Brighton, UK good-for-you nitrates, so raw or steamed is often the way to.!, MGDG and SQDG, which serves several functions in your body volume... Of those good-for-you nitrates, so raw or steamed is often the way to go cover, heat... Or use it as a vital source of zinc, dietary fiber which... To any egg dish, like spinach serving contains 0.5 g of carbohydrate but sure! Being low in calories and fat this oil can lead to acne a diet! About 539mg of potassium green leaves that give you an 'energy boost ' can it. Leaves that give you an 'energy boost ', about 5 grams of protein and 6.8 g of dietary,. Of calcium Popeye and his creator, E.C essential mineral promote regular digestive function vasodilation ( of. The effect of Coumadin be avoidable with an adequate intake of iron-rich foods like... Calories in this risk group, talk to your lenses also necessary the... Bell peppers, and a pinch of pepper a base for your salad until heated through 1/2 cup = mg! Persons cervix bone fracture typically wrinkled and curly a month?, like spinach nutritional content spinach! Coumadin work effectively, vitamin B1 and choline anti-cancer and anti-carcinogen effects for about 2 minutes stirring...