Overview
Fresh spinach leaves with tender stems and mild earthiness; great raw or briefly blanched
- Standard portion: 100 g
- Approx. 18 kcal per serving
Food noteShow details
- Seasonal variation noted
- Vitamin C differs markedly between summer and winter harvests. Boiled values assume cooling and hand-squeezing common in Japan. Stir-fry and tempura estimates are based on canola oil usage per table guidance
Serving guidanceShow details
Best with
- Miso soup (warm broth balances earthiness)
- Tofu (adds gentle protein)
- Sesame dressing (calcium + aroma)
- Lemon or yuzu (vitamin C boosts iron absorption)
- Bonito-dashi (umami depth)
Use caution with
- Milk tea (calcium can hinder iron uptake)
- Heavy cream sauces (high fat slows nutrient absorption)
- Excessive raw portions for kidney stone-prone (oxalates)
Pros & consShow details
Pros
- Rich in folate and vitamin K
- Good potassium source
- Low calorie leafy bulk
Cons
- High oxalate when raw
- Can wilt quickly
- May hold soil/sand if not washed well
Calorie comparisonShow details
| Serving | Calories | Protein (P) | Carbs (C) | Fat (F) |
|---|---|---|---|---|
1 serve100 g | 18 kcal | 1.7 g | 0.2 g | 0.2 g |
Per 50 g50 g | 9 kcal | 0.85 g | 0.1 g | 0.1 g |
Per 100 g100 g | 18 kcal | 1.7 g | 0.2 g | 0.2 g |
Per 150 g150 g | 27 kcal | 2.55 g | 0.3 g | 0.3 g |
Per 200 g200 g | 36 kcal | 3.4 g | 0.4 g | 0.4 g |
Per 250 g250 g | 45 kcal | 4.25 g | 0.5 g | 0.5 g |
