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Spinach

Leafy Green Vegetable

Spinach

A nutrient-dense, low-calorie leafy green high in vitamins A and K.

A nutrient-dense flowering plant native to central and western Asia, widely consumed for its dark green leaves that are rich in vitamins, minerals, and phytonutrients while being extremely low in calories.

high-volume low-calorie vegetable

Typical serving · 85g

Common varieties · savoy, flat-leaf, semi-savoy, baby spinach

92health

Overall context score across nutrition, safety, and diet fit

At a glance

Quick facts

Simple indicators based on nutrition, processing, and diet fit.

Low calorieLow carbLow glycemicWeight lossDiabetes-friendlyGut health

The story

What makes it unique

Spinach is a low-energy-density food with high water and fiber content, resulting in slow gastric emptying and high satiety. Its macronutrient profile is predominantly carbohydrate with minimal fat and protein. Oxalates naturally present can bind minerals like iron and calcium, reducing their bioavailability unless cooked.

Varieties: savoy · flat-leaf · semi-savoy · baby spinach

#spinach#leafygreens#lowcalorie#weightloss#vitamink#iron#lowcarb#superfood#oxalates#nutrientdense#saladbase

Per 100g

Nutrition breakdown

Macro balance and key metrics at a glance.

Energy

23kcal

Density 0.23 kcal/g

Protein

2.9g

Carbs

3.6g

Fat

0.4g

Fiber

2.2g

Sugar

0.4 g

Sodium

79 mg

Potassium

558 mg

Glycemic index

15

Glycemic load

1

Water content

91.4%

Standout compounds

Nutrient highlights

  • Vitamin K

    high

    Essential for bone metabolism and blood clotting

  • Vitamin A

    high

    Supports vision, immune function, and skin health

  • Folate

    high

    Crucial for cell division and DNA synthesis

  • Iron

    moderate

    Oxygen transport in the blood

  • Dietary Nitrates

    high

    Vasodilation and blood pressure reduction

Wellness map

Health scores & processing

Weight loss
95
Satiety
85
Blood sugar
95
Gut health
90
Heart health
90
Fitness
75
Processing
100

NOVA processing scale

1
Min
2
3
4
Ultra

Minimally processed · Whole food

Raw spinach is an unprocessed whole food. Bagged pre-washed spinach remains minimally processed.

Diet compatibility

  • Weight loss
  • Muscle gain
  • Diabetes
  • Gut health
  • Low carb
  • High protein
  • Heart health

Relative standing

Food rankings

Qualitative ranks compared to similar whole foods.

  • Satietyexcellent
  • Blood sugarexcellent
  • Nutrient densityexcellent
  • Fitness fuelgood
  • Processing qualityexcellent

Eat with confidence

Food safety profile

Spinach is vulnerable to pesticide residues and microbial contamination from soil and irrigation water. Heavy metal accumulation is possible but typically below harmful levels.

75safety

Evidence confidence 85%

  • Pesticidesmoderate
  • Antibioticslow
  • Heavy metalsmoderate
  • Contaminationmoderate

Watch for

  • e. coli
  • salmonella
  • pesticide residues
  • cadmium

Safer choices

Organic spinach reduces pesticide exposure. Cooked spinach reduces microbial risk and oxalates.

Prep tips

Wash thoroughly under running water, even if pre-washed, to remove soil and bacteria. Cooking further reduces potential pathogens.

Frequently appears on EWG's Dirty Dozen list for pesticide residues; FDA monitors leafy greens for microbial contamination from agricultural water.

Deep dive

Health analysis

How this food may fit different goals and preparation choices.

  1. Weight loss

    Extremely low energy density allows large portion sizes with minimal calories, promoting fullness without caloric surplus.

  2. Blood sugar

    Very low glycemic index and load; fiber content prevents blood sugar spikes and aids in glucose regulation.

  3. Fitness & energy

    Not a primary energy source, but natural dietary nitrates may improve blood flow and muscle efficiency during exercise.

  4. Gut health

    Provides fiber and polyphenols that support a healthy gut microbiome and regular digestion.

  5. Processing quality

    Whole, unprocessed food with maximal nutrient retention when fresh and properly handled.

  6. Food safety

    Requires careful washing to mitigate pesticide and bacterial contamination risks, particularly when consumed raw.

  7. Common mistakes

    Assuming the iron in spinach is highly absorbable without vitamin C pairing, or only eating it raw when cooking improves nutrient bioavailability.

  8. Best preparation

    Lightly sautéing or steaming with a healthy fat and vitamin C source (like lemon juice) maximizes nutrient absorption and reduces oxalates.

Practical guide

Best use cases

When and how this food fits real eating patterns.

  • High-volume low-calorie eating

    Bulk up meals and salads with minimal caloric impact to support weight loss.

  • Nutrient-dense salad base

    Use raw baby spinach as a foundation for salads to maximize vitamin intake.

  • Pre-workout nitrate boost

    Consume spinach a few hours before exercise to leverage dietary nitrates for improved blood flow.

  • Vitamin K supplementation through food

    Eat spinach regularly to maintain adequate vitamin K levels for bone and blood health.

Balance sheet

Pros & cons

Upsides

  • Extremely low in calories
  • Very high in vitamins A and K
  • Contains blood-pressure-lowering nitrates
  • Versatile for both raw and cooked dishes
  • High water and fiber content promotes fullness

Trade-offs

  • High oxalate content can inhibit mineral absorption
  • Oxalates may trigger kidney stones in susceptible individuals
  • Prone to pesticide residue requiring thorough washing
  • Raw spinach carries a higher risk of bacterial contamination
  • Requires large volumes to provide significant macronutrients

Fit check

Who is it for?

Great match

  • high-volume eating
  • blood sugar management
  • nutrient density
  • heart-healthy diets

Consider alternatives

  • strict kidney stone avoidance diets
  • primary protein source
  • iron deficiency anemia without vitamin C pairing

Side by side

How it compares

Open the full head-to-head analysis for nutrition, safety, and practical tradeoffs.

  • Spinach

    This food

    Spinach

    VS90% alike
    Kale

    Compare with

    Kale

    Kale offers more vitamin C and crunch for salads, while spinach provides more folate and is easier to eat in large volumes due to its softer texture.

    Kale provides more vitamin C and calcium, while spinach is higher in folate and easier to eat in bulk.

    Spinach vs Kale
  • Spinach

    This food

    Spinach

    VS85% alike
    Romaine Lettuce

    Compare with

    Romaine Lettuce

    Spinach is significantly richer in vitamins and minerals than romaine, making it the superior choice for nutrient density, though both are great for low-calorie eating.

    Spinach is far more nutrient-dense than romaine, though both are excellent low-calorie salad bases.

    Spinach vs Romaine Lettuce
  • Spinach

    This food

    Spinach

    VS88% alike
    Swiss Chard

    Compare with

    Swiss Chard

    Swiss chard and spinach are nutritional powerhouses, but chard contains less oxalate, making its minerals slightly more bioavailable.

    Swiss chard is lower in oxalates than spinach, making its iron and calcium easier to absorb.

    Spinach vs Swiss Chard
  • Spinach

    This food

    Spinach

    VS80% alike
    Broccoli

    Compare with

    Broccoli

    Broccoli provides more protein and vitamin C per calorie, while spinach offers a softer texture and higher vitamin A and K concentrations.

    Broccoli offers more protein and vitamin C, while spinach is richer in vitamins A and K.

    Spinach vs Broccoli
  • Spinach

    This food

    Spinach

    VS82% alike
    Arugula

    Compare with

    Arugula

    Spinach is higher in iron and folate than arugula, but arugula provides a distinct peppery flavor and slightly lower oxalate levels.

    Spinach is more nutrient-dense and filling, while arugula provides a peppery flavor with fewer oxalates.

    Spinach vs Arugula
  • Spinach

    This food

    Spinach

    VS78% alike
    Collard Greens

    Compare with

    Collard Greens

    Collard greens offer more calcium and fiber per serving, while spinach is easier to eat raw and boasts higher folate levels.

    Collard greens are higher in fiber and calcium, while spinach is more versatile for raw consumption.

    Spinach vs Collard Greens
  • Spinach

    This food

    Spinach

    VS75% alike
    Cabbage

    Compare with

    Cabbage

    Cabbage is a cost-effective, high-fiber option, but spinach wins on overall vitamin and mineral density.

    Cabbage is cheaper and higher in fiber, while spinach is far richer in vitamins and minerals.

    Spinach vs Cabbage
  • Spinach

    This food

    Spinach

    VS72% alike
    Asparagus

    Compare with

    Asparagus

    Asparagus provides more protein and prebiotic fiber, while spinach is lower in calories and better for high-volume eating.

    Asparagus offers more protein and prebiotic fiber, while spinach is better for low-calorie volume eating.

    Spinach vs Asparagus
  • Spinach

    This food

    Spinach

    VS70% alike
    Green Beans

    Compare with

    Green Beans

    Green beans are higher in carbohydrates and fiber, whereas spinach is drastically lower in calories and richer in fat-soluble vitamins.

    Green beans are crunchier and higher in carbs, while spinach is much lower in calories and richer in vitamins.

    Spinach vs Green Beans
  • Spinach

    This food

    Spinach

    VS68% alike
    Celery

    Compare with

    Celery

    Celery is lower in calories and higher in water, but spinach provides significantly more vitamins, minerals, and health-promoting nitrates.

    Celery is lower in calories, but spinach is vastly superior in nutrient density and health benefits.

    Spinach vs Celery

Common questions

FAQ

Answers aligned with how people search for this food.

  • Is spinach good for weight loss?

    Yes, its extremely low calorie count and high water content allow you to eat large volumes, promoting satiety without excess calories.

  • Can diabetics eat spinach?

    Yes, spinach has a very low glycemic index and load, making it highly suitable for blood sugar management.

  • Is raw or cooked spinach healthier?

    Cooking spinach reduces oxalates and increases the bioavailability of iron, calcium, and magnesium, while raw spinach retains more vitamin C and folate.

  • Does spinach have a lot of protein?

    While spinach contains about 3g of protein per 100g, you would need to eat a very large volume to get a significant amount of protein.

  • Why is spinach high in oxalates?

    Oxalates are naturally occurring plant compounds that help regulate calcium and protect the plant from pests, but they can bind to minerals in your gut.

  • Can you eat spinach every day?

    Yes, for most people, eating spinach daily is safe and beneficial, though those with a history of calcium oxalate kidney stones should moderate their intake.

  • Does spinach build muscle?

    Spinach does not build muscle directly due to low protein, but its natural nitrates may improve blood flow and exercise performance.

Transparency

Data confidence

Estimated confidence for nutrition data, interpretation, safety notes, and comparisons.

95

Nutrition data

90

Health analysis

85

Food safety

90

Comparisons