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Important Spinach Nutrition Facts you need to know

Spinach Nutrition

Spinach nutrition facts indicates that it is rich source of vitamins and minerals. Calories in spinach are low yet one meal with spinach may provide around half of the day’s nutrition of some nutrients. Let’s compare spinach nutrition facts with male and female RDA.

Spinach (Solanum nigrum) is a low-growing, leafy green plant usually eaten raw or cooked. It belongs to the Amaranthaceous family and is best known for its importance in recipes. It is available globally and an essential vegetable in the diet. In India, its therapeutic usages are comon in Indian homes and Ayurveda. Although spinach has been a traditional food for many years, its health benefits have not been well-known until recently.

Have you seen the cartoon Popeye? Do you know how did Popeye use to get his strength after drinking canned spinach juice? Many experts consider spinach a superfood and packed with nutrients.

Spinach nutrition facts tell us it is a recognized source of carotene, Vitmain C , and several minerals [PMID: 33572474]. Spinach is naturally low in calories and because of this, its nutrition value is much better than most other vegetables. It provides about 60% of the necessary daily vitamin C. In addition to vitamin c, spinach is rich in beta carotene, fiber, magnesium, iron, phosphorus, potassium and zinc. This constitutes about one-third of the daily recommended daily intake.

Brief summary of spinach nutrition

The micronutrients in spinach include a range of vitamins and minerals. These mineral can prevent deficiency diseases and are essential for normal physiological function. Its phytochemicals carotenoids, flavonoids, and phenolic compounds can prevent chronic health problems and diseases associated with aging [PMID: 28082792].

Spinach is a proven source of phytocomplex, antioxidants, vitamins A, C, K, Vitamin B-complex and folic acid. It is also helpful in reducing BP, cholesterol and triglycerides, while supplying enzymes to eliminate excess uric acid from body. Since spinach contains antioxidants, eating it on a regular basis is an excellent way to achieve overall health [PMID: 33572474].

Rich in Folate

Spinach also is a good source of folate (vitamin B9). Vitmain B9 is essential for fetus growth. Hence pregnant women are in general advised by elders to consume spinach foods. The iron content of spinach is about twice that of carrots. 

Reduce oxidative stress induced diseases

A diet high in fats may add to the growth of numerous degenerative diseases by elevating oxidative stress.

Spinach nutrition is high in polyphenols. Increased consumption of spinach provides this important antioxidant. polyphenols is associated with a lowered risk of oxidative stress-induced by elevated cholesterol [PMID: 21663699] including CVD.

The polyphenols content in spinach have demonstrated increased oxygen radical absorbance capacity and cellular antioxidant activity responsible to reduce or suppress oxidative stress [PMID: 24772405].

Colon cancer

Although spinach is an excellent source of antioxidants and vitamins, it may help cut the peril of certain cancers.

Based on other studies, spinach is said to prevent colon cancer and decrease stroke risk. It can also help decrease the risk and progression of Alzheimer’s disease [PMID: 28082792].

Phyto complex in spinach may inhibit growth of certain cancer cells. Researchers have seen the ability to inhibit growth of colon cancer cells by spinach leaf juice in controlled environment. Further spinach juice also reduced by up to 80%, the harm caused by an oxidative agent [PMID: 33572474].

Diabetes: Reduces Insulin resistance 

Spinach is known to have high content of nitrate []. Nitrate is a type of compound found in spinach and other vegetables. Nitrates reduce inflammation and switch the pathological aspects of insulin resistance. 

The intake of spinach nitrate increase levels of serum nitric oxide, reduce blood glucose levels. Further nitrates also helped reduce triglycerides, LDL cholesterol and total cholesterol levels, relieve inflammation, and improve endothelial function. This shows spinach is encouraging dietary food for averting insulin resistance [PMID: 27616738]

Reduce blood pressure

Since spinach nutrition comprises high quantities of magnesium, it can help regulate blood pressure levels. Low blood pressure levels are associated with coronary artery disease and heart disease. In addition, spinach helps increase blood flow to the brain and increase the oxygenation of the brain. 

Reduce cholesterol

Spinach is also high in fiber. A diet high in fiber is helpful in controlling the cholesterol levels. Further the antioxidant activitie of compounds found in spinach is found to reduce the oxidative stress caused by high cholesterol diet. [PMID: 24772405]

Fatty liver

Spinach is a good source of beta-carotene. Researchers have observed that regular spinach extract consumption may be helpful to non-alcoholic fatty acid liver disease. The consumption of spinach accumulated carotenoids in the liver which reduced the content of saturated fats, cholesterol and omega 6 to omega 3 ratio-3 fatty acid ratio and increased mono and poly unsaturated fatty acids. [PMID: 30987167].

Bone health

Spinach is also rich in calcium and phosphorus, which are considered to be important for bone health. Regular consumption of spinach may improve overall bone health.

Side effects

Spinach contains higher quantities of oxalate than other vegetables. Oxalate act as an anti-nutrient in human digestive system and may block nutrient absorption if consumed in excess. This may rise the hazard of kidney stones [PMID: 29861493]. Drinking plenty of water may help.

Those who are having kidney stone should take spinach only after discussions with their

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Spinach nutrition facts compared with male and female RDA

protein in spinach

Serving size – 100 gm of spinach

Spinach macros

a. Calories in spinach – 24.36 kCal, which provides 1.22 % of RDA of 2000 kCal for male and 1.62 % of RDA of 1500 kCal for female.

b. Protein in spinach – 2.14 gm, that is 2.85 % of RDA of 75 gm for male and 3.80 % of RDA of 56.25 gm for female. Protein RDA is set at 15% of calories.

c. Protein form 35.14 % of the calories of spinach.

d. Carbs in spinach – 2.05 gm, around 0.75 % RDA of 275 gm for male and 0.99 % of RDA of 206.25 gm for female. Carbs RDA is set at 55% of calories.

e. Carbs form 33.66 % of the calories of spinach.

f. Fats in spinach – 0.64 gm, approximately 0.96 % of RDA of 66.67 gm for male and 1.28 % of RDA of 50.00 gm for female. Fats RDA is set at 30% of calories.

g. Fats form 23.65 % of the calories of spinach.

h. Fiber in spinach – 2.38 gm, nearly 6.26 % of RDA of 38 gm for male and 9.52 % of RDA of 25 gm for female.

i. Soluble Fiber – 0.86 gm, nearly 8.60 % of RDA of 10 gm for male and 8.72 % of RDA of 9.86 gm for female.

j. Total Free Sugar – 0.24 gm, almost 0.40 % of RDA of 60 gm for male and 0.48 % of RDA of 50 gm for female.

Vitamins in spinach

a. Vitamin A – 217.08 mcg, roughly 24.12 % of RDA of 900 mcg for male and 31.01 % of RDA of 700 mcg for female.

b. Vitamin B1 – 0.16 mg, almost 13.33 % of RDA of 1.2 mg for male and 14.55 % of RDA of 1.1 mg for female.

c. Vitamin B2 – 0.10 mg, nearly 7.69 % of RDA of 1.3 mg for male and 9.09 % of RDA of 1.1 mg for female.

d. Vitamin B3 – 0.33 mg, roughly 2.06 % of RDA of 16 mg for male and 2.36 % of RDA of 14 mg for female.

e. Vitamin B6 – 0.15 mg, which is 11.54 % of RDA of 1.3 mg for male and 11.54 % of RDA of 1.3 mg for female.

f. Vitamin B7 – 4.14 mcg, roughly 13.80 % of RDA of 30 mcg for male and female.

g. Vitamin B9 – 142.00 mcg, around 35.50 % of RDA of 400 mcg for male and 35.50 % of RDA of 400 mcg for female.

h. Vitamin B12 – 0.00 mcg.

i. Vitamin C – 30.28 mg, almost 75.70 % of RDA of 40 mg for male and 40.37 % of RDA of 75 mg for female.

j. Vitamin D – 0.26 mcg, which is 5.20 % of RDA of 5 mcg for male and 5.20 % of RDA of 5 mcg for female.

k. Vitamin E – 1.29 mg, that is 8.60 % of RDA of 15 mg for male and 8.60 % of RDA of 15 mg for female.

l. Vitamin K – 325.00 mcg, around 270.83 % of RDA of 120 mcg for male and 361.11 % of RDA of 90 mcg for female.

Minerals in spinach

a. Calcium – 82.29 mg, almost 8.23 % of RDA of 1000 mg for male and female.

b. Phosphorus – 32.59 mg, approximately 4.66 % of RDA of 700 mg for male and female.

c. Iron – 2.95 mg, nearly 36.88 % of RDA of 8 mg for male and 16.39 % of RDA of 18 mg for female.

d. Magnesium – 86.97 mg, roughly 21.74 % of RDA of 400 mg for male and 28.05 % of RDA of 310 mg for female.

e. Copper – 170.00 mcg, almost 18.89 % of RDA of 900 mcg for male and female.

f. Manganese – 1.12 mg, which is 48.70 % of RDA of 2.3 mg for male and 62.22 % of RDA of 1.8 mg for female.

g. Molybdenum – 0.01 mcg, that is 0.02 % of RDA of 45 mcg for male and female.

h. Zinc – 0.46 mg, approximately 4.18 % of RDA of 11 mg for male and 5.75 % of RDA of 8 mg for female.

i. Chromium – 28.00 mcg, around 80.00 % of RDA of 35 mcg for male and female.

j. Selenium – 2.09 mcg, approximately 3.80 % of RDA of 55 mcg for male and 3.80 % of RDA of 55 mcg for female.

k. Cholesterol – 0.00 mg

l. Potassium – 625.00 mg, that is 13.30 % of RDA of 4700 mg for male and 13.30 % of RDA of 4700 mg for female.

m. Sodium – 42.55 mg, around 2.84 % of RDA of 1500 mg for male and  female.

n. Omega 3 – 220.00 mg, approximately 36.67 % of the daily value for RDA of 600 mg for male and female.

o. Omega 6 – 75.06 mg, nearly 12.51 % of the daily value for RDA of 600 mg for male and female.


Values of RDA are for a healthy adult aged between 19 to 50 years, energy requirements may change as per gender, age and physical activities. Nutritional values of spinach nutrition are approximate and may have variance.

Nutritionist & Dietician
Hello everyone, I am Nutritionist Smriti Indarapu, a Post Graduate Diploma holder in Nutrition and Dietetics, practicing nutrition for the last 10 years. The journey started when we were having our family... Read full bio

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