Spinach

What Spinach Provides

Spinach is one of the most nutrient-dense leafy greens. It is exceptionally high in vitamin K, vitamin A (as beta-carotene), and folate, and it also provides iron, calcium, magnesium, and vitamin C. Its calorie content is extremely low — around 7 calories per cup.

Nutrition Highlights

Vitamin K

One cup of raw spinach provides more than 100% of the daily value of vitamin K — essential for blood clotting and bone health.

Iron

Spinach contains iron, but it is non-heme iron (from plants), which is less absorbable than heme iron from meat. Pairing spinach with a source of vitamin C (lemon juice, tomatoes, bell peppers) significantly improves absorption.

Folate

Folate is critical for cell division and is especially important during pregnancy. One cup of raw spinach provides about 15% of the daily value.

Vitamin A & Carotenoids

Spinach is rich in beta-carotene and lutein — carotenoids that support eye health. Lutein and zeaxanthin concentrate in the retina and may help protect against age-related macular degeneration.

Calcium & Oxalates

Spinach contains calcium, but also oxalates, which reduce calcium absorption. It is not the best source of calcium — low-oxalate greens like kale and bok choy are better. Cooking spinach reduces oxalates substantially.

How to Include Spinach in a Balanced Diet

• Raw in salads with lemon or a citrus dressing (improves iron absorption).
• Wilted into soups, stews, curries, and pasta dishes.
• Blended into smoothies with fruit and yogurt.
• Sautéed with garlic and olive oil as a side dish.
• Layered into omelettes, quiches, or frittatas.

Who Might Want to Watch Intake

People taking blood-thinning medication (like warfarin) should keep their vitamin K intake consistent day-to-day and discuss major changes with their doctor. People prone to kidney stones (calcium oxalate type) may want to moderate raw spinach and prefer cooked.