Spinach Nutrition Benefits and Facts

Nutritional summary

Spinach is a primary component of the green leafy vegetable group, which major institutional guidelines like the USDA and WHO consistently link to a lower risk of cardiovascular disease, obesity, and certain cancers .
Regular consumption of green leafy vegetables like spinach is associated with a 14% reduction in the risk of developing type 2 diabetes, according to a meta-analysis of longitudinal studies .
Spinach is a significant source of dietary nitrates, which have been shown in randomized controlled trials to improve arterial stiffness (the flexibility of blood vessel walls) and help manage blood pressure .
Early research suggests that concentrated spinach extracts may support muscle fitness and physical performance in older adults, though these effects are typically studied using supplemental doses rather than standard culinary portions .

Interesting fact

During the 19th century, French wine was sometimes fortified with spinach juice to improve the color and iron content for patients recovering from illness.

Standout nutrients

EPIC

SOURCE

Vitamin K

EPIC

SOURCE

beta-Carotene

EPIC

SOURCE

Folate

SUPER

SOURCE

Vitamin A

kcal per 100g

Protein2.72g

Fat0.65g

Carbs1.10g

Fiber1.88g

Sugar0.54g

Fat breakdown

Polyunsat0.36g

Monounsat0.04g

Saturated0.08g

Seasonality

JanFebMarAprMayJunJulAugSepOctNovDec

PeakIn seasonOther months

Diet

VeganVegetarianPescatarianGluten FreeDairy FreeKetoPaleo

Sustainability

Lighter footprint

Low greenhouse gas emissions, though water usage can be high in arid regions.

Confidencemedium

Storage

Refrigerate

3–5 days

Store in a breathable bag with a paper towel to absorb excess moisture.

Flavour

Data & Sources

Harmonized from 5 validated sources

French Food Database

1 contributing source food

Phenol-Explorer

1 contributing source food

Swiss Food Database

1 contributing source food

McCance & Widdowson

1 contributing source food

USDA

USDA FoodData Central

1 contributing source food

Claim citations

Improved Effect of Spinach Extract on Physical Performance: A Systematic Review of Randomized Controlled Trials - PMC

[3]pmc.ncbi.nlm.nih.gov

Effect of Spinach, a High Dietary Nitrate Source, on Arterial Stiffness and Related Hemodynamic Measures: A Randomized, Controlled Trial in Healthy Adults - PMC

[5]pmc.ncbi.nlm.nih.gov

Green Leafy Vegetables (GLVs) as Nutritional and Preventive Agents Supporting Metabolism - PMC

[6]pmc.ncbi.nlm.nih.gov

Health Benefits of Fruits and Vegetables - PMC - NIH

[7]pmc.ncbi.nlm.nih.gov

[PDF] Scientific Report of the 2015 Dietary Guidelines Advisory Committee

[10]ods.od.nih.gov

A 12-Week Randomized Double-Blind Placebo-Controlled Clinical Trial, Evaluating the Effect of Supplementation with a Spinach Extract on Skeletal Muscle Fitness in Adults Older Than 50 Years of Age - PMC

[11]pmc.ncbi.nlm.nih.gov

Application of dairy‐free vegetarian and vegan USDA food pattern models for non‐pregnant, non‐lactating healthy adults - PMC

[12]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

100.0

Version

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