How many calories are in spinach?

One cup of raw spinach has only 7 calories. Cooked spinach has 41 cal/cup (spinach shrinks dramatically). Per 100g, spinach is just 23 calories - one of the lowest calorie foods available.

Is spinach good for weight loss?

Spinach is perfect for weight loss at only 7 cal/cup raw. You can eat huge volumes with negligible calories. Add it to smoothies, salads, and meals to boost nutrition and fullness without adding calories.

What nutrients are in spinach?

Spinach provides 469mcg vitamin A (52% DV), 2.7mg iron (15% DV), 99mg calcium, and 28mg vitamin C per 100g. It's also rich in vitamin K (460% DV per cup cooked), folate, and antioxidants.

Is spinach keto-friendly?

Spinach is excellent for keto with only 0.4g net carbs per cup raw (1.1g carbs - 0.7g fiber). It's one of the lowest carb vegetables. Use freely in keto meals, salads, and smoothies.

Is spinach high in iron?

Spinach has 2.7mg iron per 100g (15% DV). However, plant iron (non-heme) is less absorbable than meat iron. Pair with vitamin C (lemon juice) to boost absorption. Still one of the best plant iron sources.

Raw vs cooked spinach: which is healthier?

Both offer benefits. Raw retains more vitamin C and folate. Cooked has more absorbable iron and calcium, and you eat more per serving (spinach shrinks 90% when cooked). Include both for complete nutrition.

How should I store spinach?

Store spinach in its original container or a paper-towel-lined container in the fridge. Use within 5-7 days. Don't wash until ready to use. Remove any slimy leaves immediately to extend freshness.

Is spinach high in oxalates?

Yes, spinach is high in oxalates, which can contribute to kidney stones in susceptible people. Cooking reduces oxalates by 30-90%. If you're prone to kidney stones, rotate with other greens and cook spinach.

Spinach vs kale: which is healthier?

Both are nutritious. Spinach has more iron and folate. Kale has more vitamin C and calcium. Spinach is milder tasting and more versatile. Kale is denser at 35 cal/100g against spinach's 23, though a cup of either lands at about 7 calories. Eat both for variety.

How much spinach should I eat daily?

1-3 cups of spinach daily is healthy, adding 7-20 calories with significant nutrients. There's no strict limit for most people. Those with kidney stone history should limit to 1 cup and cook it.