Spinach
Spinach is a green leafy vegetable known for its vitamin K, folate and iron. It works raw in salads and cooked in hot dishes alike.
| Basis | raw, 100 g |
|---|---|
| Food group | Vegetables |
| Practical portion | 1 bowl of raw leaves or half a cup cooked |
| Portion (g) | 90 |
| Energy (kcal/100 g) | 23 |
| Protein (g/100 g) | 2.9 |
| Carbohydrate (g/100 g) | 3.6 |
| Fat (g/100 g) | 0.4 |
| Fibre (g/100 g) | 2.2 |
| Notable nutrients |
|
| Storage | Unwashed, in a perforated bag in the fridge for a few days; wash thoroughly before eating. |
| Food safety | Wash well against soil residue; do not leave the cooked dish standing at room temperature. |
Nutrition profile
100 g of raw spinach contains roughly 23 kcal, yet it is dense in vitamin K, folate and beta-carotene (a precursor of vitamin A). The values are approximate averages. Spinach shrinks a great deal when cooked; a pan of raw leaves turns into a few servings of cooked vegetable, which makes it easier to take in more nutrients from the same amount.
What to know about iron
Spinach contains iron, but it is plant-based (non-haem) iron, absorbed less readily by the body than iron from animal sources. A compound in spinach called oxalate limits absorption somewhat as well. One practical approach is to add a source of vitamin C to a meal containing spinach: a squeeze of lemon, or tomatoes alongside it, can support the absorption of plant iron.
Storage and food safety
Fresh spinach wilts quickly; it can be kept unwashed in a perforated bag with a slightly damp piece of kitchen paper in the fridge for a few days, then washed thoroughly just before use. Soil residue is common on leafy vegetables, so the washing step should not be skipped. A cooked spinach dish should not be left standing at room temperature; refrigerate it within two hours and eat it within a few days.
Related terms: Iron, Folate, Vitamin C, Tomato