A nutrient-dense dark leafy green with low calorie density and high water content (USDA). It serves as a rich source of vitamin K, folate, non-heme iron, and protective carotenoids such as lutein and zeaxanthin, contributing to vascular, ocular, and cellular health within a balanced diet (NIH ODS, Harvard Nutrition Source).
Supports
Bone and Vascular FunctionOcular Health SupportCellular Synthesis and Development
Practical guidance grounded in general dietary advice (EFSA / WHO / NHS) — not personal medical advice.
Who benefits most
Who Spinach is especially good for
When to be careful
Be careful with Spinach if…
Balanced advice — real cautions, not scaremongering.
Why it's healthy
Why eat Spinach?
How it works in the body
The mechanisms behind Spinach
Not just what's inside — what each nutrient actually does once you eat it.
Body systems
How Spinach maps to body functions
Health benefit
Bone and Vascular Function
Provides high concentrations of vitamin K1, an essential cofactor required for the activation of proteins involved in normal blood coagulation and bone mineralization (NIH ODS, EFSA, Harvard Nutrition Source).
Health benefit
Ocular Health Support
Contains the dietary carotenoids lutein and zeaxanthin, which accumulate in the macular pigment of the retina to help absorb blue light and support visual function (PubMed, Harvard Nutrition Source).
Health benefit
Cellular Synthesis and Development
Delivers natural folate (vitamin B9), which is necessary for DNA synthesis, amino acid metabolism, and normal cell division (NIH ODS, EFSA).
Nutrition breakdown
What's actually in a serving
Percentages show how much of an adult's daily need one serving covers. Adjust the amount to match your plate.
Choose a serving
g
Typical serving: 100 g ≈ 100 g
Bars compare each nutrient to a general adult daily reference value (EFSA / NIH). Individual needs vary.
Per 100 g serving
Calories172kcal
Protein7.9g
Carbohydrates5.9g
Fat12.9g
Fibre0.7g
Sodium566mg
Vitamins
Folate73.0µg
Choline61.0mg
Vitamin A244.0µg
Vitamin C7.3mg
Vitamin D0.8µg
Vitamin E0.9mg
Vitamin K126.5µg
Vitamin B10.1mg
Vitamin B20.3mg
Vitamin B30.5mg
Vitamin B50.4mg
Vitamin B60.1mg
Vitamin B120.4µg
Minerals
Iron1.2mg
Zinc0.8mg
Copper0.1mg
Calcium165.0mg
Selenium11.1µg
Magnesium30.0mg
Manganese0.3mg
Potassium231.0mg
Phosphorus139.0mg
Show raw per-100 g values
Calories172kcal
Protein7.89g
Carbohydrates5.9g
of which sugars1.85g
Fat12.95g
of which saturates6.09g
Fibre0.7g
Sodium566mg
Works well with
Best pairings & ingredient synergies
Combinations where the whole is nutritionally greater than the sum of its parts.
Signature Feature
Works best with
Pairings where the combination may do more than either ingredient alone.
AI-assisted educational summary. Cross-check with the sources below for clinical decisions.
Preparation & storage
Getting the most out of it
Wilt briefly with garlic and olive oil.
Toss raw into salads.
Blend into smoothies for a mild taste and dense micronutrients.
Things to consider
Context matters
Contains dietary oxalates, which bind calcium and non-heme iron to form insoluble complexes, reducing mineral bioavailability and potentially increasing kidney stone risk in susceptible individuals (NIH ODS, Harvard Nutrition Source).
Requires consistent day-to-day vitamin K intake for individuals taking blood thinners such as warfarin to maintain stable therapeutic anticoagulation (NIH ODS, Harvard Nutrition Source).
Consuming alongside vitamin C or applying gentle cooking methods can help enhance non-heme iron absorption and lower soluble oxalate levels (NIH ODS, Harvard Nutrition Source).
Inside Food only draws on these six sources — USDA for nutrient composition, EFSA, NIH ODS, WHO and PubMed for scientific evidence, and the Harvard T.H. Chan Nutrition Source for practical synthesis. Anything on this page not confirmed in one of them is marked with a red Unverifiedbadge.
This platform provides general nutrition information and is not a substitute for medical advice, diagnosis, or treatment. Nutritional needs vary between individuals.
