Nutritional Value of Spinach

Nutritional Value of Spinach

Like many other green leafy vegetables, Spinach is extremely rich in nutrients that are essential for good health. Popeye was definitely on to something.

Good source of B vitamins:

B vitamins are important for all round good health, can help to improve your mood, reduce stress and are even known to help boost your metabolism. Spinach is a good source of B vitamins including B1,B2, B3, B6 and B9. If you are plant based, vegan or vegetarian it is really important to make sure you are eating enough vitamin B rich foods so Spinach and other green leafy vegetables are crucial for maintaining good health.

Good source of Iron:

Spinach contains between 2.1 - 2.7mg of Iron per 100g, this is actually higher than the amount of Iron found in burger meat. So it may be a common misconception that people who don't eat meat are deficient in iron - as long you keep your intake of vegetables and in particular green leafy vegetables up then you should be consuming a healthy amount. Although it is a source of iron it may not have as some other green vegetables, for example Kale, but it is definitely a good source looking at the figures. 

Nutrition of Spinach

Good source of protein:

Spinach is made up of around 91% water, 4% carbohydrate, 3% protein and a tiny amount of fats. As with many other vegetables, Spinach is considered a source of protein with around 2.9g of protein per 100g. 

Vitamin K & A:

Spinach is an excellent source of vitamin K and vitamin A, in fact just 100g of Spinach will give you 181% of your recommended daily intake of vitamin K and 56% of your recommended daily intake of vitamin A. Vitamin K is important for helping prevent heart disease, preventing osteoporosis and helping blood clotting. Vitamin A is very important in helping to maintain bone, teeth, soft tissue and white blood cells health and regeneration. It also really helps to boost the immune system and acts as great antioxidant. With such a high amount of vitamin K and A in only 100g of the vegetable, Spinach is clearly an excellent source of these vitamins.

Vitamin C:

Spinach is a great source of vitamin C with 100g of the vegetable containing 14% of your recommended daily intake. Vitamin C is essential for helping to boost your immune system, fight illness and helps aid the body with the absorption of iron. Vitamin C is also crucial for the development, growth and repair of all body tissues. With spinach being such a good source of the vitamin, its definitely a vegetable we should all be consuming on a daily to weekly basis. 


Rich in magnesium, folate, manganese and copper. Spinach is an excellent source of essential minerals that the body needs to maintain good health and fight disease. Magnesium is an essential vitamin which has numerous health benefits including 

Raw vs cooked: 

There are pros and cons to eating spinach in both raw and cooked forms. Raw spinach has high amounts of oxalic acid which makes it difficult for some of the vitamins to be absorbed however a certain amount of the vegetables will still be absorbed by eating Spinach raw. On the other hand, by heating Spinach you can deplete some off the vitamins and nutritional content of the vegetable. The best bet is to consume a good amount of both cooked and raw Spinach to reap the best nutritional rewards that this amazing vegetable offers. 

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