Source: USDA FDCFDC ID: 2617829

Spinach Nutrition Facts: Health Benefits & Why It's a Superfood

Nutrition values per 100g serving

29 kcal

Calories

2.4 g

Protein

0 g

Total Fat

3.5 g

Carbs

Spinach is a nutrient-dense leafy green vegetable that has earned its reputation as a true superfood. Whether added to smoothies, salads, or sautés, this versatile vegetable provides an impressive array of vitamins and minerals with minimal calories.

Health Benefits

Supports Bone Health

With a high concentration of Vitamin K, spinach plays a vital role in bone mineralization and structural integrity.

Promotes Vision Health

The significant Vitamin A content helps protect eye health and supports the maintenance of healthy mucous membranes and skin.

Aids Heart Function

High potassium levels help manage blood pressure, while the lack of fat and cholesterol makes it heart-healthy.

Boosts Immune System

The presence of Vitamin C and folate helps strengthen the body's natural defense mechanisms against illness.

Nutrition Summary

Per 100g serving, spinach is an incredibly low-calorie choice, providing just 29 kcal while remaining completely free of fat, cholesterol, and added sugars. It is a powerhouse of essential micronutrients, most notably Vitamin K (482 µg) and Vitamin A (471 µg), which are critical for bone health and immune function. Additionally, it offers a robust mineral profile, including 553 mg of potassium and 2.71 mg of iron, alongside 2.4 g of dietary fiber to support healthy digestion.

Quick Facts

Calories per 100g

29 kcal

Vitamin K Content

482 µg

Dietary Fiber

2.4 g

Fat Content

0 g

Who Should Eat This?

Spinach is an ideal dietary staple for health-conscious individuals, athletes, and anyone looking to increase their intake of plant-based vitamins and minerals.