Author
Bowtie Team
Updated on
2025-08-14
Disclaimer: This article is translated with the assistance of AI.
Dive into spinach’s rich nutrition! Uncover its health benefits, key eating taboos, and enjoy tasty recipes curated by greenutss for a healthier you.
Introduction to Spinach
Did you know that spinach, available in markets year-round, is widely regarded as one of the most nutrient-packed foods? It’s loaded with vitamins like A, C, K, and folate, plus minerals such as iron, calcium, and magnesium. Plus, spinach boasts a high protein content, making it a great option for vegetarians to get ample nutrition by pairing it with other veggies and legumes.
Spinach is also a low-calorie gem, perfect for those aiming to shed pounds or manage weight. Below, we’ll dive deeper into the benefits of eating spinach, any precautions, its nutritional value, and even share a few tasty spinach recipes.
Spinach Nutrition and Calories
| Calories (kcal) | 28 |
| Protein (g) | 2.91 |
| Carbohydrates (g) | 2.64 |
| Fiber (g) | 1.6 |
| Fat (g) | 0.6 |
| Potassium (mg) | 460 |
| Calcium (mg) | 67 |
| Magnesium (mg) | 93 |
| Iron (mg) | 1.06 |
| Phosphorus (mg) | 41 |
| Sodium (mg) | 107 |
| Zinc (mg) | 0.42 |
| Vitamin A (µg) | 306 |
| Folate (µg) | 4.25 |
| Vitamin B7 (µg) | 113 |
| Vitamin C (mg) | 30.3 |
- Data source: USDA FoodData Central
- Calculated based on average 100g of spinach
Benefits of Eating Spinach
Lower Cholesterol
Eating spinach has been proven to lower cholesterol levels in the blood. Spinach is high in pectin, a soluble fiber that converts excess cholesterol in the intestines into fecal bile acid for excretion from the body.
Reduce Fatty Liver Risk
Spinach can reduce the risk of non-alcoholic fatty liver disease (caused by factors like genetic susceptibility, insulin resistance, adipokines, gut microbiota, diet, and lifestyle). Studies show that polyphenols in spinach, especially lutein, zeaxanthin, and β-carotene, have strong antioxidant properties. Participants who consumed an average of 4g of raw spinach daily had only a 27% incidence rate, compared to 67% for those who ate no spinach or less than 1g.
Iron Source for Vegetarians
Spinach is relatively high in iron and manganese. Typical vegetables like tomatoes, white radishes, and choy sum contain only 0.2-0.6g of iron per 100g on average, while 100g of freeze-dried dehydrated spinach packs a whopping 25.9g! It’s a great value! For anemia patients, besides red meat, organs, pig’s blood, or duck blood, plant-based foods can help improve and prevent anemia by boosting hemoglobin in red blood cells. Vegetarians can rely on spinach as an iron source. However, spinach’s iron is non-heme, which the body doesn’t absorb as efficiently. Vegetarians should diversify with beans, seeds, and nuts, and take supplements as advised by a doctor if needed.
Reduce Insulin Resistance
Nitrates in spinach have been shown in animal studies to reduce insulin resistance. Just 60mg of spinach nitrate extract daily lowered insulin resistance in mice on high-sugar, high-fat diets. It also increased nitric oxide (NO) levels in the blood, reduced endothelin-1 (ET-1), and helped restore cardiovascular relaxation and contraction in the mice.
While there’s no specific guidance for diabetic patients yet, they can still add spinach to their daily meals to boost satiety, aiding blood sugar control and portion management.
Lower Blood Pressure & Heart Disease Risk
Carotenoids in spinach, including the mentioned lutein, zeaxanthin, and β-carotene, can reduce oxidative stress. By minimizing oxidative stress and cardiomyocyte apoptosis, these carotenoids protect the heart muscle, limit damage, and prevent contractile dysfunction, thereby lowering cardiovascular disease incidence and mortality.
Boost Satiety, Control Calorie Intake
Rich in thylakoids, spinach increases the release of satiety hormones GLP-1 and cholecystokinin (CCK), making it easier to feel full. Plus, it’s low in calories—under 30 per 100g—so go ahead and pile it on! It’s a true weight-loss hero.
Powerful Anti-Cancer Effects
Among dark green veggies, spinach is high in monogalactosyl diacylglycerol (MGDG), a glycolipid in plant cells. Research confirms that spinach MGDG extracts induce apoptosis in cancer cells, with effects seen in breast cancer lines BT-474 and MDA-MB-231. In pancreatic cancer studies, MGDG enhances radiation’s toxicity to cancer cells.
Additionally, digalactosyl diacylglycerol (DGDG) and sulfoquinovosyl monoacylglycerol (SQMG) in spinach show similar tumor-suppressing effects to MGDG.
High Antioxidant Power
Packed with phytochemicals and vitamins, spinach scavenges reactive oxygen species (ROS), effectively inhibiting transcription that leads to inflammation, cancer, and pathological genes. Glucopyranoside flavonoids from spinach leaves also suppress advanced glycation end-products (AGEs) and aldose reductase activity (RLAR), culprits behind aging and chronic conditions like inflammation, kidney disease, diabetes, and Alzheimer’s.
Improve Asthma
Common asthma triggers include ovalbumin and dust mites. A 2010 study found spinach extract effectively controls ovalbumin-induced asthma by reducing inflammatory cytokines IL-4 and IL-13 in the lungs and decreasing CD4 cell accumulation, suppressing the immune response.
Combat Arthritis
As a cruciferous vegetable, spinach releases sulforaphane when eaten. A 2013 ScienceDaily article explains that sulforaphane inhibits key inflammatory molecules and blocks enzymes that destroy joints.
Boost Immunity
Carotenoids, vitamin A, and β-carotene in spinach help regulate T-lymphocyte activity. Tests show that low intake of dark green veggies reduces T-cell proliferation efficiency.
Strong Anti-Inflammatory Effects
Various animal models conclude that spinach prevents NF-κB protein activation at the source, reducing secretion of many inflammatory cytokines.
Strengthen Bones
Each 100g of spinach contains about 70mg of calcium, helping keep bones strong. A bowl of about 224g cooked spinach provides 9 times the daily recommended vitamin K and some magnesium. Pair it with sunlight, exercise, and a balanced diet for better bone density.
Improve Gut Health
High in dietary and soluble fiber, spinach promotes gut motility and eases constipation. One study found fresh, unheated spinach, rich in antioxidant methanolic extract, neutralizes stomach acid. For acid reflux sufferers, add spinach salads or cold dishes to your routine—no high-heat cooking needed.
Spinach Eating Taboos and Tips
Foods to Avoid Eating with Spinach
Most of spinach’s health benefits come from its phytochemicals, but pairing it with acidic foods can be tricky. Acetic acid from vinegar breaks down carotenoids, and adding vinegar during heating speeds up this process, stripping spinach of its nutrients.
Who Should Avoid or Limit Spinach?
Spinach is packed with oxalates, which can form calcium oxalate when eaten with high-calcium foods. But don’t worry—this mostly gets excreted in stool. Very little ends up in urine, and it rarely affects those with kidney, ureter, or bladder stones. In fact, many nutrient-rich foods like whole grains, dark greens, coffee, and chocolate contain oxalates. Stone sufferers can enjoy them by staying hydrated and timing intake wisely—no need for strict limits.
That said, older adults, pregnant women, osteoporosis patients, or anyone with special calcium needs might want to skip combining spinach or high-oxalate foods with high-dose calcium supplements. Regular portions of spinach or oxalate-containing foods? Totally fine, no issues.
Spinach is high in vitamin K, which aids blood clotting. If you’re on blood thinners, go easy on it to avoid messing with your meds.
5 Tasty Spinach Recipes
Raw spinach boasts higher levels of folate, vitamin C, niacin, riboflavin, and potassium. Cooked? It unlocks more vitamin A and E, fiber, protein, calcium, zinc, and iron for better absorption. Mix raw and cooked for the best of both worlds, but for raw, opt for baby spinach over the common red-root variety at supermarkets.
Spinach Salad (Serves 2)
Ingredients:
- 150g fresh spinach leaves
- 50g tomatoes, chopped
- 50g cucumber, chopped
- 30g red onion, sliced
- 30g carrot, shredded
- 15g balsamic vinegar
- 1 tsp olive oil
Estimated Nutrition (Per Serving):
- Calories: 89
- Protein: 3g
- Fat: 5g
- Carbs: 8g
- Fiber: 3g
Instructions:
- In a large bowl, add the spinach leaves.
- Toss in tomatoes, cucumber, red onion, and carrot.
- Drizzle with dressing and gently toss to coat everything evenly.
- Season with salt and pepper to taste.
- Serve in bowls or plates and enjoy immediately.
Feel free to jazz it up with fruits, nuts, or dried fruits for extra flair.
Spinach Tofu (Serves 2)
Ingredients:
- 200g spinach leaves
- 200g tofu, cubed
- 50g red onion, sliced
- 2 garlic cloves, minced
- 1 piece ginger, shredded
- 2 tbsp sesame oil
- 1 tbsp light soy sauce
- 1/2 tsp salt
Estimated Nutrition (Per Serving):
- Calories: 80
- Protein: 6g
- Fat: 5g
- 2.5g
Instructions:
- Bring water to a boil in a large pot. Blanch spinach for about 1 minute, then transfer to ice water to preserve its vibrant green. Drain, squeeze out excess water, and chop.
- Heat sesame oil in a pan, add garlic and ginger, and sauté until fragrant.
- Add red onion and stir-fry until softened.
- Gently add tofu to avoid breaking it.
- Stir in spinach and light soy sauce, mix gently, and cook for a few minutes to let flavors absorb.
- Season with salt to taste and stir lightly.
- Once tofu is heated through and combined with spinach, remove from heat.
- Serve in bowls with rice or as a side dish.
Spinach Mushroom Chicken Frittata (Serves 3)
Ingredients:
- 150g oat flour (grind whole oats if needed)
- 3 eggs
- 100g spinach leaves
- 100g mushrooms, sliced
- 100g chicken, diced
- 50g onion, sliced
- 50g red bell pepper, sliced
- 50g yellow bell pepper, sliced
- 2 tbsp olive oil
- Salt and pepper, to taste
Estimated Nutrition (Per Serving):
- Calories: 320
- Protein: 18g
- Fat: 10g
- Carbs: 38g
- Fiber: 4g
Instructions:
- In a large bowl, mix oat flour with 2 eggs until smooth. Let batter rest for about 15 minutes.
- Chop spinach and add to the batter.
- Heat 1 tbsp olive oil in a skillet. Sauté onion, red and yellow peppers until soft.
- Add mushrooms and chicken, stir-fry until chicken is cooked.
- Mix veggies and chicken into the batter evenly.
- Heat remaining oil in the skillet. Pour in batter and spread flat.
- Cook for 2-3 minutes until bottom is golden.
- Flip and cook the other side for 2-3 minutes until done.
- Slide onto a plate and serve.
Japanese-Style Spinach Salad (Serves 1)
Ingredients:
- 150g spinach leaves
- 1 garlic clove, minced
- 1 tbsp sesame oil
- 1 tbsp soy sauce
- 1 tsp sugar
- 1/4 tsp salt
- 1/4 tsp sesame seeds
Estimated Nutrition (Per Serving):
- Calories: 120
- Protein: 8g
- Fat: 7g
- Carbs: 10g
- Fiber: 5g
Instructions:
- Bring water to a boil in a large pot. Blanch spinach for about 1 minute, then transfer to ice water to keep it bright green. Drain and squeeze out excess water.
- In a bowl, mix sesame oil, soy sauce, sugar, and salt until well combined.
- Add minced garlic to the dressing and stir.
- Toss spinach in the bowl, ensuring every leaf is coated evenly.
- Sprinkle with sesame seeds for garnish.
(Lacto-Vegetarian) Spinach Quinoa Pizza (Serves 1)
Ingredients:
- 200g baby spinach (washed and chopped)
- 2 tortillas
- 50g feta cheese / For vegan, substitute with 2 tbsp nutritional yeast
- 75g quinoa (soaked in water for 2 hours to remove bitterness)
- 2 tsp sesame oil
- Salt and pepper, to taste
Estimated Nutrition (Per Serving):
- Calories: 450
- Protein: 15g
- Fat: 12g
- Carbs: 70g
- Fiber: 8g
Instructions:
- Preheat oven to 200°C (400°F).
- Heat sesame oil in a skillet. Add spinach and sauté until tender. Season with salt and pepper, stir for about 1 minute. Remove and squeeze out excess water.
- In a bowl, mix soaked quinoa with spinach.
- Place tortillas on a baking sheet. Spread spinach-quinoa mix evenly on top.
- Sprinkle feta cheese (or nutritional yeast) evenly.
- Bake in preheated oven for 10-12 minutes until cheese melts.
- Remove, let cool slightly, and slice as desired.
Spinach FAQs
Can eating too much spinach be harmful?
Spinach itself is incredibly beneficial, but like anything, overdoing it can have downsides. High-fiber foods in excess can overload your digestive system, making them hard to process. As mentioned, spinach helps control blood sugar, but pairing it with diabetes meds and eating tons could drop your levels too low.
Can you remove the bitter taste from spinach?
Spinach contains calcium oxalate crystals, and those needle-like bits can tickle your tongue and mouth while chewing, causing itchiness. Oxalic acid also reacts with tooth enamel, giving that bitter, gritty feel like it’s eroding your teeth. A quick blanch in hot water for about 30 seconds effectively cuts down on excess calcium oxalate.
Does spinach extract offer the same benefits as eating spinach?
Spinach extract (octacosanol) is a fat-soluble antioxidant similar to vitamin E. Studies show it fights fatigue, low oxygen, oxidation, inflammation, and tumors, while boosting immunity and energy metabolism—much like eating spinach itself. Give it a try under your doctor’s or nutritionist’s guidance.
- 1 Abedin, M. R., & Barua, S. (2021). Isolation and purification of glycoglycerolipids to induce apoptosis in breast cancer cells. Scientific Reports, 11(1). https://doi.org/10.1038/s41598-020-80484-x
- 2 Akasaka, H., Mizushina, Y., Yoshida, K., Endo, Y., Mukumoto, N., Wang, T., Inubushi, S., Nakayama, M., Wakahara, Y., & Sasaki, R. (2016). MGDG extracted from spinach enhances the cytotoxicity of radiation in pancreatic cancer cells. Radiation Oncology, 11(1). https://doi.org/10.1186/s13014-016-0729-0
- 3 Amirinejad, A., Totmaj, A. S., Mardali, F., Hekmatdoost, A., Emamat, H., Safa, M., & Shidfar, F. (2021). Administration of hydro-alcoholic extract of spinach improves oxidative stress and inflammation in high-fat diet-induced NAFLD rats. BMC Complementary Medicine and Therapies, 21(1). https://doi.org/10.1186/s12906-021-03396-x
- 4 Chang, C. H., Wang, Y., Liu, P. Y., & Yang, Y. K. (2013). A practical approach to minimize the interaction of dietary vitamin K with warfarin. Journal of Clinical Pharmacy and Therapeutics, 39(1), 56–60. https://doi.org/10.1111/jcpt.12104
- 5 Gutierrez, R. M. P., & Velazquez, E. G. (2020). Glucopyranoside flavonoids isolated from leaves of Spinacia oleracea (spinach) inhibit the formation of advanced glycation end products (AGEs) and aldose reductase activity (RLAR). Biomedicine & Pharmacotherapy, 128, 110299. https://doi.org/10.1016/j.biopha.2020.110299
- 6 Heo, J., Park, C., Lee, H., Kim, S., Kim, S. W., & Lee, S. (2010). Amelioration of asthmatic inflammation by an aqueous extract of Spinacia oleracea Linn. International Journal of Molecular Medicine, 25(3). https://doi.org/10.3892/ijmm_00000359
- 7 Leveille, G. A., & Sauberlich, H. E. (1966). Mechanism of the cholesterol-depressing effect of pectin in the cholesterol-fed rat. The Journal of Nutrition, 88(2), 209–214. https://doi.org/10.1093/jn/88.2.209
- 8 Li, T., Lu, X., Sun, Y., & Yang, X. (2016). Effects of spinach nitrate on insulin resistance, endothelial dysfunction markers and inflammation in mice with high-fat and high-fructose consumption. Food & Nutrition Research, 60(1), 32010. https://doi.org/10.3402/fnr.v60.32010
- 9 Maeda, N., Hada, T., Murakami-Nakai, C., Kuriyama, I., Ichikawa, H., Fukumori, Y., Hoshino, J., Yoshida, H., Sakaguchi, K., & Mizushina, Y. (2005). Effects of DNA polymerase inhibitory and antitumor activities of lipase-hydrolyzed glycolipid fractions from spinach. The Journal of Nutritional Biochemistry, 16(2), 121–128. https://doi.org/10.1016/j.jnutbio.2004.08.005
- 10 Maeda, N., Kokai, Y., Ohtani, S., Sahara, H., Kumamoto-Yonezawa, Y., Kuriyama, I., Hada, T., Sato, N., Yoshida, H., & Mizushina, Y. (2008). Anti‐Tumor effect of orally administered spinach glycolipid fraction on implanted cancer cells, colon‐26, in mice. Lipids, 43(8). https://doi.org/10.1007/s11745-008-3202-5
- 11 Maeda, N., Yoshida, H., & Mizushina, Y. (2010). Spinach and health. In Elsevier eBooks (pp. 393–405). https://doi.org/10.1016/b978-0-12-374628-3.00026-8
- 12 Moens, A. L., Claeys, M. J., Timmermans, J., & Vrints, C. J. (2005). Myocardial ischemia/reperfusion-injury, a clinical view on a complex pathophysiological process. International Journal of Cardiology, 100(2), 179–190. https://doi.org/10.1016/j.ijcard.2004.04.013
- 13 Panda, V., & Shinde, P. (2017). Appetite suppressing effect of Spinacia oleracea in rats: Involvement of the short term satiety signal cholecystokinin. Appetite, 113, 224–230. https://doi.org/10.1016/j.appet.2017.02.030
- 14 Panda, V., & Shinde, P. M. (2016). A comparative study of the antacid effect of raw spinach juice and spinach extract in an artificial stomach model. Journal of Complementary and Integrative Medicine, 13(4), 387–391. https://doi.org/10.1515/jcim-2016-0032
- 15 Saeed, S. A., Waqar, M. A., Zubairi, A. J., Bhurgri, H., Khan, A., Gowani, S. A., Waqar, S. N., Choudhary, M. I., Jalil, S., Zaidi, A. H., & Ara, I. (2005). Myocardial ischaemia and reperfusion injury: reactive oxygen species and the role of neutrophil. PubMed, 15(8), 507–514. https://pubmed.ncbi.nlm.nih.gov/16202368
- 16 Stenblom, E., Egecioglu, E., Landin‐Olsson, M., & Erlanson‐Albertsson, C. (2015). Consumption of thylakoid-rich spinach extract reduces hunger, increases satiety and reduces cravings for palatable food in overweight women. Appetite, 91, 209–219. https://doi.org/10.1016/j.appet.2015.04.051
- 17 Watzl, B., Bub, A., Brandstetter, B. R., & Rechkemmer, G. (1999). Modulation of human T-lymphocyte functions by the consumption of carotenoid-rich vegetables. British Journal of Nutrition, 82(5), 383–389. https://doi.org/10.1017/s0007114599001634
- 18 Zhou, Y., Cao, F., Luo, F., & Lin, Q. (2022). Octacosanol and health benefits: Biological functions and mechanisms of action. Food Bioscience, 47, 101632. https://doi.org/10.1016/j.fbio.2022.101632
- 19 Zweíer, J. L., & Talukder, M. (2006). The role of oxidants and free radicals in reperfusion injury. Cardiovascular Research, 70(2), 181–190. https://doi.org/10.1016/j.cardiores.2006.02.025
Related Articles
Other Topics
Blood HealthBowtie StoryBusinessCancerChinese MedicineCovidCustomer ReviewDeathcareDental HealthDigestive HealthDoctor SpecialistsDrugsEar, nose, and throatEndocrinology & DiabetesExercisingEye HealthFinanceGroup Medical InsuranceHealthHealth GlossaryHeart HealthHospitalsHot TopicsImmigrationInsuranceKidney HealthKids HealthlearnLiver DiseaseLung & RespiratoryMedical Check UpsMen’s HealthMental HealthNervous SystemOrthopedicsOutpatient ServicesParentingPhysiotherapyPress ReleasePrevention/VaccinationProduct PhilosophyRealtyRheumatic DiseaseSeniors HealthSkin IssueSymptomsTreatment PlanUrologyWomen’s Health女性健康