Overview
A nutrient-dense leafy green rich in folate, iron, and carotenoids essential for oxidative stress reduction and vascular health.
Food note
Spinach is best consumed lightly steamed to reduce oxalate levels while preserving heat-sensitive vitamins and improving the bioavailability of carotenoids. It serves as an excellent source of non-heme iron which should be paired with vitamin C for optimal absorption efficiency.
Pros
- High Folate
- Low calorie
- Antioxidant rich
Cons
- High Oxalates
- High Potassium
- Rapid wilting
Calories by servingShow details
| Serving | Calories | Protein (P) | Carbs (C) | Fat (F) |
|---|---|---|---|---|
1 serve100 g | 18 kcal | 2.2 g | 3.1 g | 0.4 g |
Per 50 g50 g | 9 kcal | 1.1 g | 1.55 g | 0.2 g |
Per 100 g100 g | 18 kcal | 2.2 g | 3.1 g | 0.4 g |
Per 150 g150 g | 27 kcal | 3.3 g | 4.65 g | 0.6 g |
Per 200 g200 g | 36 kcal | 4.4 g | 6.2 g | 0.8 g |
Per 250 g250 g | 45 kcal | 5.5 g | 7.75 g | 1 g |