SpinachVegetable

kcal / 100g

kcal / 1 bunch

1 thing to watch for

High-Protein

Dairy-FreeEgg-FreeGluten-FreeKetoLow-CalorieLow-CarbLow-FatLow-SugarNut-FreePalm Oil FreeSoy-FreeVeganVegetarian

Informational only, not medical advice. Always verify against the physical product label — data may be incomplete or out of date.

Also labeled as

Baby Spinach

Nutrition Facts (per 100g)

Nutrient	Amount	%DV
Energy	23kcal	—
Protein	2.86g	6%
Total lipid (fat)	0.39g	1%
Fatty acids, total saturated	0.063g	0%
Cholesterol	0mg	0%
Carbohydrate, by difference	3.63g	1%
Fiber, total dietary	2.2g	8%
Total Sugars	0.42g	—
Sodium, Na	79mg	3%

Vitamins & Minerals

Calcium, Ca99mg (12% NRV)

Iron, Fe

Iron contributes to normal cognitive function EU register →

Iron contributes to normal energy-yielding metabolism EU register →

Iron contributes to normal formation of red blood cells and haemoglobin EU register →

Iron contributes to normal oxygen transport in the body EU register →

Iron contributes to the normal function of the immune system EU register →

Iron contributes to the reduction of tiredness and fatigue EU register →

Iron has a role in the process of cell division EU register →

2.71mg (19% NRV)

Potassium, K

Potassium contributes to normal functioning of the nervous system EU register →

Potassium contributes to normal muscle function EU register →

Potassium contributes to the maintenance of normal blood pressure EU register →

558mg (28% NRV)

Magnesium, Mg

Magnesium contributes to a reduction of tiredness and fatigue EU register →

Magnesium contributes to electrolyte balance EU register →

Magnesium contributes to normal energy-yielding metabolism EU register →

Magnesium contributes to normal functioning of the nervous system EU register →

Magnesium contributes to normal muscle function EU register →

Magnesium contributes to normal protein synthesis EU register →

Magnesium contributes to normal psychological function EU register →

Magnesium contributes to the maintenance of normal bones EU register →

Magnesium contributes to the maintenance of normal teeth EU register →

79mg (21% NRV)

Phosphorus, P49mg (7% NRV)

Zinc, Zn0.53mg (5% NRV)

Copper, Cu0.13mg (13% NRV)

Manganese, Mn

Manganese contributes to normal energy-yielding metabolism EU register →

Manganese contributes to the maintenance of normal bones EU register →

Manganese contributes to the normal formation of connective tissue EU register →

Manganese contributes to the protection of cells from oxidative stress EU register →

0.897mg (45% NRV)

Selenium, Se1µg (2% NRV)

Vitamin A, RAE

Vitamin A contributes to normal iron metabolism EU register →

Vitamin A contributes to the maintenance of normal mucous membranes EU register →

Vitamin A contributes to the maintenance of normal skin EU register →

Vitamin A contributes to the maintenance of normal vision EU register →

Vitamin A contributes to the normal function of the immune system EU register →

Vitamin A has a role in the process of cell specialisation EU register →

469µg (59% NRV)

Vitamin C, total ascorbic acid

Vitamin C contributes to normal collagen formation for the normal function of blood vessels EU register →

Vitamin C contributes to normal collagen formation for the normal function of bones EU register →

Vitamin C contributes to normal collagen formation for the normal function of cartilage EU register →

Vitamin C contributes to normal collagen formation for the normal function of gums EU register →

Vitamin C contributes to normal collagen formation for the normal function of skin EU register →

Vitamin C contributes to normal collagen formation for the normal function of teeth EU register →

Vitamin C contributes to normal energy-yielding metabolism EU register →

Vitamin C contributes to normal functioning of the nervous system EU register →

Vitamin C contributes to normal psychological function EU register →

Vitamin C contributes to the normal function of the immune system EU register →

Vitamin C contributes to the reduction of tiredness and fatigue EU register →

Vitamin C contributes to the regeneration of the reduced form of vitamin E EU register →

Vitamin C increases iron absorption EU register →

28.1mg (35% NRV)

Vitamin D (D2 + D3)0µg (0% NRV)

Vitamin E (alpha-tocopherol)

Vitamin E contributes to the protection of cells from oxidative stress EU register →

2.03mg (17% NRV)

Vitamin K (phylloquinone)

Vitamin K contributes to normal blood clotting EU register →

Vitamin K contributes to the maintenance of normal bones EU register →

482.9µg (644% NRV)

Thiamin0.078mg (7% NRV)

Riboflavin0.189mg (14% NRV)

Niacin0.724mg (5% NRV)

Vitamin B-60.195mg (14% NRV)

Folate, total

Folate contributes to normal amino acid synthesis EU register →

Folate contributes to normal blood formation EU register →

Folate contributes to normal homocysteine metabolism EU register →

Folate contributes to normal psychological function EU register →

Folate contributes to the normal function of the immune system EU register →

Folate contributes to the reduction of tiredness and fatigue EU register →

Folate has a role in the process of cell division EU register →

194µg (97% NRV)

Vitamin B-120µg (0% NRV)

Diet Compatibility

VeganYes
Yes — Spinach is vegan.
Based on Open Food Facts ingredient analysis. How we set this
VegetarianYes
Yes — Spinach is vegetarian.
Based on Open Food Facts ingredient analysis. How we set this
Palm Oil FreeYes
Yes — Spinach is palm oil free.
Based on Open Food Facts ingredient analysis. How we set this
Gluten-FreeYes
Yes — Spinach is gluten-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
Dairy-FreeYes
Yes — Spinach is dairy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
Nut-FreeYes
Yes — Spinach is nut-free.
Based on the ingredient list and allergen data recorded in Open Food Facts (covers tree nuts and peanuts). How we set this
Soy-FreeYes
Yes — Spinach is soy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
Egg-FreeYes
Yes — Spinach is egg-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
KetoYes
Yes — Spinach is keto-friendly (1.43 g net carbs per 100g, within the ≤10 g net carbs bar). (may not account for sugar alcohols; per-100g basis is a rougher heuristic than per-serving.)
≤5g net carbs per serving — our bar, not a regulatory standard. How we set this
Low-CarbYes
Yes — Spinach is low-carb (1.43 g net carbs per 100g, within the ≤15 g net carbs bar). (may not account for sugar alcohols.)
≤15g net carbs per serving — our bar, not a regulatory standard. How we set this
Low-SugarYes
Yes — Spinach is low in sugar (0.42 g sugar per 100g, within the ≤5 g sugar bar).
≤5g sugar per serving — our own criterion; the FDA defines none. How we set this
High-ProteinNo
No — Spinach is not high in protein (2.86 g protein per 100g, below the ≥10 g protein bar).
≥10g protein per serving — FDA 21 CFR 101.54 (≥20% DV). How we set this
Low-FatYes
Yes — Spinach is low-fat (0.39 g fat per 100g, within the ≤3 g fat bar).
≤3g fat per serving — FDA 21 CFR 101.62. How we set this
Low-CalorieYes
Yes — Spinach is low-calorie (23 kcal per 100g, within the ≤40 kcal bar).
≤40 kcal per serving — FDA 21 CFR 101.60. How we set this

Read the sourced research

Raw spinach has only about 1.4g net carbs per 100g, which is why it's a common pick on ketogenic and other low-carb lists.

It's also exceptionally high in vitamin K -- about 483 micrograms per 100g -- which matters for anyone on the blood thinner warfarin.

People on warfarin are generally advised to keep their day-to-day vitamin K intake, spinach included, consistent rather than avoid it outright, since a sudden increase can lower the drug's effect.

This specific interaction doesn't apply to newer anticoagulants like apixaban or rivaroxaban, which aren't affected by dietary vitamin K. ^[4]
A Monash-certified recipe uses a 38g baby-spinach serving as its low-FODMAP portion. ^[5]

Health Benefits

A randomized, placebo-controlled trial found that daily dietary nitrate -- given as beetroot juice, not spinach itself -- lowered clinic systolic blood pressure by about 7.7 mmHg in people with hypertension.

Spinach is one of the richest dietary sources of nitrate, so this result is often extended to spinach, but it's an inference from nutrient content rather than a direct spinach trial. ^[1]
A 5-year AREDS2 follow-up found that replacing beta-carotene with a lutein-plus-zeaxanthin supplement reduced the risk of age-related macular degeneration progression by about 15%.

Spinach is a major dietary source of both lutein and zeaxanthin, the carotenoids that accumulate in the eye's macula.

A separate, earlier FDA scientific review concluded there wasn't enough credible evidence to support a formal health claim linking lutein or zeaxanthin intake to reduced AMD risk.

The two findings aren't a direct contradiction -- one evaluates a supplement clinical-trial endpoint, the other a food-label claim standard -- but neither one shows that eating spinach itself changes AMD risk. ^[2]
A normal 50-100g raw spinach serving delivers roughly 500 to 1,000 mg of dietary oxalate.

That's a meaningful oxalate load, relevant for anyone managing calcium-oxalate kidney stones. ^[3]

Storage & Buying Tips

Raw spinach is about 91.4g water per 100g, which is why it shrinks dramatically -- often more than 90% of its volume -- once cooked.

Boiling and draining also costs it roughly 65% of its vitamin C, dropping from about 28mg to under 10mg per 100g. ^[4]

Frequently Asked Questions

Can you eat raw spinach every day?

For most people, yes -- large cohort studies find only a modest link between typical dietary oxalate intake, spinach included, and kidney stone risk.

Even large experimental oxalate doses only cause a mild rise in urinary oxalate for most people, since output is driven more by individual genetics than by diet alone.

Two groups do need to actively manage daily spinach intake: people prone to calcium-oxalate kidney stones, and people on the blood thinner warfarin.

Warfarin users need steady day-to-day vitamin K intake rather than free eating, given spinach's very high and consistent vitamin K content. ^[3]

Is it safe to eat spinach during pregnancy?

Yes -- spinach is one of the green leafy vegetables NHS pregnancy guidance names as a natural folate source.

That's part of why eating folate-rich foods is recommended throughout pregnancy.

Diet alone isn't considered reliable enough to hit the folate levels needed against neural tube defects, though, so the same guidance still calls for a folic acid supplement on top of food sources. ^[6]

Does cooking spinach reduce oxalates?

Yes, and by a wide margin.

When researchers compared cooking methods, boiling stripped out 30-87% of spinach's soluble oxalate -- steaming and baking barely touched it by comparison.

The mechanism is simple leaching: oxalate dissolves into the cooking water, so pouring that water out takes the oxalate with it instead of leaving it in the dish. ^[7]

Can babies eat spinach puree?

Yes -- infant-feeding guidance reviewed by pediatricians says spinach is fine to introduce around the 6-month mark, cooked soft and finely chopped into other foods.

It doesn't rank among common allergens or unusual choking hazards, though tiny pieces occasionally stick to a baby's tongue and trigger harmless gagging.

Nitrate levels aren't considered a concern at typical infant portions, but homemade puree needs fresher handling than most purees.

Use it within a day or two rather than holding it longer in the fridge, since nitrate can shift into nitrite with age. ^[8]

Does frozen spinach lose its nutrients?

Counterintuitively, frozen can come out ahead.

One comparison study tracked nutrient loss over time and found fresh produce had actually degraded more than its frozen counterpart after just 5 days in storage.

The reason is timing: freezing, typically preceded by a quick blanch, locks nutrient levels in place right away.

Fresh spinach sitting in the fridge, by contrast, keeps losing nutrients the whole time it waits to be eaten. ^[9]

Spinach vs kale -- which is healthier?

Neither wins outright -- the two vegetables just emphasize different nutrients.

Kale carries more vitamin C, while spinach edges ahead on folate and vitamins A and K.

Both are nutrient-dense enough to fit well into a healthy diet, and the better pick often comes down to taste, texture, and how you're using it. ^[10]

Found in these products

1 product in our database contains Spinach.

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Amylu

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Sources & Last Updated

Nutrition data: USDA FoodData Central, “Spinach, raw” (SR Legacy, fdcId 168462), updated 2026-08-28.

Research reviewed 2026-08-28.