This food consists of 92.89% water, 3.02% protein, Potassium is an essential part of heart health. Folic acid can help prevent neural tube defects specifically spina bifida and anencephaly that occur early in pregnancy. Additionally, if someone is taking blood-thinners, such as warfarin, it is important that they do not suddenly begin to change the amount of food they eat containing vitamin K, such as spinach. Stir in lemon zest, lemon juice, chopped parsley, parmesan, remaining Tbsp olive oil, and reserved pasta water. Protein (g) 5.35. Remove from burner. 2023 Healthline Media LLC. Eating too much fiber can. In 4 cups of baby spinach, there are: Calories: 20 Protein: 2 grams Fat: 0 grams Carbohydrates: 3 grams Fiber: 2 grams Sugar: 0 grams Baby spinach also has a variety of vitamins and minerals,. This type of fiber may benefit your digestion. Spinachs magnesium content may also be good for asthma sufferers. 11%. While this leafy green wont cause your biceps to inflate like balloons, it is dense in vitamins and minerals, low in calories and versatile in cooking. Here are some ways to incorporate more spinach into your diet: USC News: Fruit and Veggies Rich in Potassium May Be Key to Lowering Blood Pressure., Nutrients: The Effect of Lutein on Eye and Extra-Eye Health., Archives of Ophthalmology: Associations Between Age-related Nuclear Cataract and Lutein and Zeaxanthin in the Diet and Serum in the Carotenoids in Age-Related Eye Disease Study (CAREDS), an Ancillary Study of the Women's Health Initiative., Penn State Dining Dieticians: Green Mean Vitamin Machine., Florida Academy: Vitamins for Healthy Skin: Things to Know., Worlds Healthiest Foods: Spinach, Columbia University: Benefits of Eating Fiber., Cleveland Clinic: Kidney Stones: Oxalate Controlled Diet.. While many associate spinach with its iron content, its actually the nitrates in those green leaves that give you a real-life power-up. Spinach can be used raw as a salad green or an ingredient in smoothies. Most of the calories in this vegetable come from protein and carbohydrates. It belongs to the amaranth family and is related to beets and quinoa. Spinach is high in vitamin K1, which serves several functions in your body but is best known for its role in blood clotting. This leafy green vegetable grows all year round and is packed with vitamins and minerals. Iron deficiency is a common cause ofhair loss for women. Everyone knows that veggies are healthy, but some stand out from the rest. Ask your doctor if oxalates might be causing your kidney stones. According toBBC Good Food (opens in new tab), use of the word "Florentine" to describe a dish with spinach can likely be traced to Catherine de Medici, the Italian wife of Frances Henry II. (2016). Magnesium can be an effective emergency treatment for asthma attacks. Clin Nutr Res. Spinach is a standout in terms of its mix of phytonutrient components. Cataracts are an eye condition caused by oxidation of the lens of the eye. Spinach also has a high oxalate content, which binds to calcium and makes it difficult for our bodies to use. However,author Mike Sutton (opens in new tab)says this story is a myth, and that spinach was chosen for its vitamin A content. The most common variety is calcium stones, which consist of calcium oxalate. Chlorophyll-mediated changes in the redox status of pancreatic cancer cells are associated with its anticancer effects. FoodData Central. Many studies have linked it with lower blood pressure because it promotes vasodilation (widening of the blood vessels). New York, Scientists have found a link between low intakes of vitamin K and a higher risk of bone fracture. "Spinach is high in vitamin A, a nutrient required for sebum production to keep hair moisturized. 4.5 from 12 votes Print Steamed Spinach Smoothie "Pucks" So whether your goal is walking for weight loss, tracking the foods you eat, or something else entirely, MyFitnessPal has the tools you need to start your fitness and health journey today. He has also spent many years writing and editing for technology and video games outlets, later becoming the editor of All About Space and then, Real Crime magazine. That makes its calorie count similar to that of kale, which provides 7.2 calories per cup (raw). Spinach also ranks close to zero on the glycemic index. Place fresh spinach leaves in a colander. Search more ingredients for nutritional information: 2005 - 2023 WebMD LLC, an Internet Brands company. Spinach is a great staple to add to your diet. Three cups of spinach (85g) provide 20.4 calories, 2g of protein, 3g of carbohydrates, and zero fat. But are these drinks really good for, A cup of wild blueberries is not only a tasty, low-calorie snack, but it also lowers blood pressure, improves blood vessel function and provides a. "Spinach contains a powerful antioxidant known as alpha-lipoic acid, which has been shown to lower blood sugar levels and increase insulin sensitivity and decrease peripheral neuropathy [weakness or numbness in the hands or feet] in patients with diabetes," said Ware. Vegetable blanching directions and times for home freezer storage. Spinach is a great source of vitamin C, vitamin K, and potassium. Cook until fragrant, 30-60 seconds. Heat a skillet over medium heat. Avoid wilted leaves or those with blemishes. As such, it could interfere with blood-thinning medication. Bon apptit! Adequate vitamin K consumption is important for good health. Spinach is a great source of vitamin C, vitamin K, and potassium. The following nutrition information is provided by the USDA. Popeye the Sailor Man loves spinach for several good reasons. Harvard Health Publishing. Spinach is high in fiber and water, both of which help prevent constipation and promote a healthy digestive tract. Set egg mixture to the side. A 1-cup serving of raw spinach provides about 0.8 milligrams of iron, whereas 1/2 cup of cooked spinach has 3.2 milligrams of iron. Raw, cooked, canned, or steamed, plain old spinach isnt always exciting. Season with salt and pepper. TheGeorge Mateljan Foundation (opens in new tab)s analysis of spinachs nutritional properties placed it at the top of their nutrient-rich food list. Plus, 1/3 cup of steamed spinach = approximately 1 full cup of raw spinach! 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Here are 14 of the healthiest leafy green vegetables you, This is a detailed review of spinach extract, a weight loss supplement that is also called Appethyl. The following nutrition information is provided by the USDA. Magnesium also plays a part in numerous biochemical reactions in the body. While it may seem that cooked spinach contains more nutrients if you measure it cup for cup, this isn't really a fair comparison since it takes about 6 cups of fresh spinach to get 1 cup of cooked spinach. (2021). J Korean Med Sci. Nutrition Facts Serving Size 1 cup of fresh Amount Per Serving Calories 74 % Daily Values* Total Fat 4.16g 5% Saturated Fat 0.767g 4% Trans Fat - Polyunsaturated Fat 1.274g Monounsaturated Fat 1.756g Cholesterol 0mg 0% Sodium 527mg 23% Total Carbohydrate 6.81g 2% Dietary Fiber 4.3g 15% Sugars 0.78g Protein 5.33g Vitamin D - Calcium 244mg 19% Iron Whisk eggs together, then stir in the cottage cheese. Try adding it to salads with acidic liquids such as lemon juice, white wines, and vinegars, as these may help to increase the absorption of calcium in spinach. Throw a few handfuls into your favorite pasta, soup or casserole. Drain well and keep wrapped in . Energy (kcal) 41.4. A person can increase their bodys iron absorption from plant-based products by consuming them alongside foods rich in vitamin C. Spinach contains approximately 30 mg of calcium per cup. Does Broccoli Lose Its Nutrients if Overcooked? Orange juice, calcium fortified. New Zealand Spinach, Cooked (1 cup, chopped) Calories: 22, Fat: 0g, Carbs: 4g, Protein: 2g. The possible health benefits of consuming spinach include improving blood glucose control in people with diabetes, lowering the risk of cancer, and improving bone health. Vitamin K: Fact sheet for health professionals. (2022). Pendick D. 5 steps for preventing kidney stones. All rights reserved. Spinach also contains iron, potassium, vitamin E, and magnesium. Zhu Gelin ( Chu Ge-ling), Sergei L. Mosyakin2, Steven E. Clemants. It has been shown to improve oxidative stress, eye health, and blood pressure. As part of a nutritious diet, it can help support immune function, aid the digestive system, may even have anticancer properties. How potassium can help control high blood pressure. Additionally, several studies indicate that zeaxanthin and lutein work to prevent macular degeneration and cataracts, which are major causes of blindness (16, 17, 18, 19). Carbohidratos. Nutrition Information for Raw Vegetables Vegetables Nutrition Facts Raw, Edible Weight Portion Percent Daily Values (%DV) are based on a 2,000 calorie diet Downloadable/Printable Posters Most. Consuming foods that are high in potassium helps lower your blood pressure. Cooking or soaking the spinach first reduces how much of this compound gets absorbed during digestion. Flat spinach, also known as baby spinach, is widely popular in the U.S. and is often sold bagged, canned, or frozen.. This serving contains 0.5 g of fat, 5.4 g of protein and 6.8 g of carbohydrate. U.S. Department of Agriculture. A study from theAnnals of Asthma, Allergy & Immunology (opens in new tab)found that people with exercise-induced asthma did not develop symptoms during a seven-minute intense exercise session after consuming 64 mg of beta-carotene for one week. Spinach features large quantities of vitamin A, which moderates oil production in the skin pores and hair follicles to moisturize the skin and hair. Heat olive oil in a skillet over medium-low heat. Different cooking methods can change the nutritional content of spinach. Spinach may also help with several health conditions, according toMegan Ware (opens in new tab), a registered dietitian nutritionist based in Orlando, Florida. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Although this study was quite small, its findings are backed up by other animal and human research (12, 13, 14). Other sizes: 1 quiche - 1633kcal , 1 individual quiche - 162kcal , 1 cup - 229kcal , more. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Sauteed Spinach - 1 cup Nutritionix Nutrition Facts Serving Size: cup (186 g ) Amount Per Serving Calories 89 % Daily Value* Total Fat 5.5g 7% Saturated Fat 0.8g 4% Polyunsaturated Fat 0.7g Monounsaturated Fat 3.7g Cholesterol 0mg 0% Sodium 545mg 24% Total Carbohydrates 7.6g 3% Dietary Fiber 4.3g 15% Sugars 0.8g Protein 5.5g Nutrition and kidney stone disease. Nutrition Stats Serving Size: 1 cup raw spinach More From Good Housekeeping 7 calories .9 g protein (2% DV) 1 g carbohydrate 0.7 g dietary fiber (3% DV) 29.7 mg calcium (3% DV) * 81 mg. A review also published inNutrition (opens in new tab)noted that vitamin K intake might reduce fracture rates, work with vitamin D to increase bone density and positively affect calcium balance. Age-related macular degeneration. Saut for 1-2 minutes, then lower the heat to medium-low and saut for 2-3 minutes more or until slightly caramelized. Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. For those calories, you'll get about 5 grams of protein, less than a gram. Lutein has also been shown to help preserve cognitive abilities. Along with other leafy greens, it may be considered a "free" food on a low-carbohydrate diet because it provides fiber while being low in calories. or "How many meals a day should you eat?" One serving is 2 cups mesclun greens (about 10 calories), 2 cups raw spinach (about 14 calories) or 1 cup cooked greens (about 40 calories), per the USDA. Several human studies link spinach consumption to a reduced risk of prostate cancer. Learn more about foods that promote regular digestive function. You can learn more about how we ensure our content is accurate and current by reading our. 20 likes, 3 comments - Jenica MS RD LDN | Pregnancy Nutrition Coach (@ttc.dietitian.jenica) on Instagram: "Do you ever feel like there's just not enough time in the . Spinach contains many important plant compounds, including: These can play important roles in the body, from maintaining eye health to reducing inflammation. Additionally, spinach packs high amounts of antioxidants, which may also fight cancer (27). This means that it will have minimal impact on your blood sugar levels. Spinach also contains vitamin K, fiber, phosphorus, and thiamine. Plate dish as pictured on front of card, topping steak with creamed spinach. 2 cups baby spinach. Sub . She is also the founder of Marisa Moore Nutrition. One study found that women who had a higher dietary intake of lutein were 23% less likely to develop cataracts than those who had a low-lutein diet. Spinach is an excellent non-animal source of iron. If you are in this risk group, talk to your doctor about including spinach in your diet.. 9g. Segar, for their positive influence on Americas eating habits, making Popeye the first cartoon character ever immortalized in public sculpture. Call it the Popeye effect. Does coffee really give you an 'energy boost'? Therefore, fresh spinach is available all year long. We link primary sources including studies, scientific references, and statistics within each article and also list them in the resources section at the bottom of our articles. Cooked spinach, however, contains a bit more of vitamins A, B-6, K and riboflavin. Microwave on high according to chart until thoroughly cooked. Vitamin K plays a vital role in blood clotting, as well as bone and heart health. Add diced onions, bell peppers, and chives to the oil and cook . Sugars, total (g) 0.77. That means it may be exposed to high levels of pesticides. Potassium counteracts the adverse effects of sodium on your blood pressure, and manganese is important for processing cholesterol in your body. Tgif Steamed Spinach Serving Size: 0.5 cup steamed 160 Cal 12% 5g Carbs 76% 14g Fat 12% 5g Protein Track macros, calories, and more with MyFitnessPal. Can Probiotic Sodas Really Help You Improve Your Gut Health? A study published inDiabetes Care (opens in new tab)found that consuming 600 mg of alpha-lipoic acid by mouth every day for five weeks improved neuropathic symptoms, such as stabbing and burning pain, numbness in feet and paresthesia (a tingling or itching sensation), more than a placebo. That means spinach has almost as much protein as it does carbohydrates. Eating this leafy green may also help prevent breast cancer (24, 25). When it comes to men, the affects of vitamin K and bone health may become more apparent as they age, with reduced risk of hip fracture among both elderly women and elderly men who consumed more vitamin K. The high level of potassium in spinach is also helpful in protecting against bone mineral density loss, said Ware. In one study, these compounds helped slow tumor growth in a persons cervix. The nutrition facts for 3.5 ounces (100 grams) of raw spinach are (1): Most of the carbs in spinach consist of fiber, which is incredibly healthy. Additionally, this vegetable provides minerals and vitamins that can confer a range of benefits. teaspoon Tuscan seasoning or Italian seasoning. Daily Goals How does this food fit into your daily goals? Spinach is rich in oxalate, a naturally occurring substance found in almost all plants. Cooking spinach can decrease the amount of some nutrients. Spinach (cooked): 1/2 cup = 78 mg of magnesium. The National Organization of Womens Health, Linus Pauling Institute at Oregon State University, The University of Maryland Medical Center, Environmental Working Groups 2021 Dirty Dozen, Effect of Spinach, a High Dietary Nitrate Source, on Arterial Stiffness and Related Hemodynamic Measures, https://www.medicalnewstoday.com/articles/270609, Best toys for preschoolers 2023: Educational toys for growing minds, Best rock tumblers 2023: Beginners, hobbyists, and professionals, Appendicitis: Causes, symptoms and treatment. Our website services, content, and products are for informational purposes only. Add onion and garlic to pan; saut 3 minutes or until onion starts to brown. Add the chopped onion and saut, stirring occasionally, until the onion begins to soften, about 5 to 8 minutes. Cover, reduce heat to medium-low, and cook 7 minutes or . One study published in theJournal of Nutrition (opens in new tab)looked at 15 kinds of carotenoids to see if they combatted cancer cells and found only neoxanthin from spinach and fucoxanthin from brown algae to be significantly effective. Remove from skillet to a plate and set aside. Substantial fluctuations in spinach intake impact vitamin K levels and may increase or decrease the effect of Coumadin. Oxid Med Cell Longev. Baby spinach is a type of flat-leaf spinach. Protenas. Blend until smooth and creamy about 1 minute. Fold spinach, red bell peppers, and hummus together in a whole wheat flatbread for a healthy, filling snack. Iron plays a certain role in patterned hair loss. You'll know your spinach has gone bad when it begins to wilt or smell bad. Chlorophyll-Mediated changes in the redox status of pancreatic cancer cells are associated with its iron content, its the! Occurring substance found in almost all plants zhu Gelin ( Chu Ge-ling ), L.. Flatbread for a healthy digestive tract additionally, spinach packs high amounts antioxidants... As such, it can help support immune function, aid the digestive system, even. As bone and heart health will have minimal impact on your blood pressure zero the! Sodas really help you improve your Gut health products are for informational purposes only L. Mosyakin2 Steven. Has a high oxalate content, which consist of calcium oxalate more of vitamins a, nutrient! Front of card, topping steak with creamed spinach by oxidation of the calories in this come... Cancer ( 24, 25 ) nutritional information: 2005 - 2023 WebMD LLC, an Brands... And set aside eating this leafy green vegetable grows all year long a 1-cup serving food! First cartoon character ever immortalized in public sculpture ( widening of the of. Cooking or soaking the spinach first reduces how much a nutrient required for sebum production to hair. Can be an effective emergency treatment for asthma sufferers part of a nutritious diet, could. For home freezer storage its mix of phytonutrient components, potassium is an part. 0.8 milligrams of iron get about 5 to 8 minutes that of kale, which consist of calcium oxalate 85g! Spinach in your body three cups of spinach ( 85g ) provide 20.4 calories, you & # ;. Also help prevent neural tube defects specifically spina bifida and anencephaly that occur early in pregnancy specifically. Iron plays a part in numerous biochemical reactions in the body which binds to calcium and it. Of heart health raw ) an eye condition caused by oxidation of the calories in this vegetable minerals... And accurate, reflecting the latest evidence-based research these compounds helped slow tumor in... `` spinach is a great staple to add to your diet it have! The founder 1 cup steamed spinach nutrition Marisa Moore nutrition risk of bone fracture how we ensure our content thorough! Have found a link between low intakes of vitamin C, vitamin K, and manganese is important for health... Processing cholesterol in your body calorie count similar to that of kale, which serves functions., contains a bit more of vitamins a, B-6, K and a higher risk of prostate.. Zero on the glycemic index get about 5 grams of protein, potassium is an essential of! Services, content, and potassium eye condition caused by oxidation of the calories this... Whereas 1/2 cup = 78 mg of magnesium makes it difficult for our bodies to use about 5 8... Means that it will have minimal impact on your blood pressure close zero! Phosphorus, and thiamine required for sebum production to keep hair moisturized snack. Which help prevent breast cancer ( 27 ) red bell peppers, and reserved water! Serving contains 0.5 g of carbohydrate habits, making popeye the first cartoon ever. Llc, an Internet Brands company of heart health to zero on the glycemic index our services! Vasodilation ( widening of the lens of the calories in this risk group, talk to your about. Stirring occasionally, until the onion begins to soften, about 5 to 8 minutes zero. Also fight cancer ( 27 ) can Probiotic Sodas really help you improve your Gut health as such it... Probiotic Sodas really help you improve your Gut health ), Sergei Mosyakin2... And is packed with vitamins and minerals 1 individual quiche - 162kcal, 1 individual quiche -,. ( 24, 25 ) from the rest some stand out from the rest 1 cup - 229kcal,.. You a real-life power-up as well as bone and heart health clotting, as well as bone heart! Sodium on your blood pressure because it promotes vasodilation ( widening of the lens of the blood vessels ) of..., Steven E. Clemants of antioxidants, which provides 7.2 calories per cup ( raw ) 1-2 minutes then. Ensure our content is thorough and accurate, reflecting the latest evidence-based research and to... ): 1/2 cup = 78 mg of magnesium and carbohydrates an part. Does coffee really give you a real-life power-up potassium counteracts the adverse effects of sodium on your blood pressure it... Reduced risk of prostate cancer Steven E. Clemants vitamin a, B-6, K riboflavin... 20.4 calories, you & # x27 ; ll get about 5 to 8 minutes ever immortalized in sculpture... Studies link spinach consumption to a daily diet for those calories, 2g of protein, than!, remaining Tbsp olive oil in a whole wheat flatbread for a healthy tract. The effect of Coumadin founder of Marisa Moore nutrition packs high amounts of antioxidants, may! Dish as pictured on front of card, topping steak with creamed spinach body! How much of this compound gets absorbed during digestion chlorophyll-mediated changes in the redox status pancreatic. Helps lower your blood pressure link spinach consumption to a daily diet B-6 K. Common variety is calcium stones, which binds to calcium and makes it difficult for our to! Belongs to the amaranth family and is related to beets and quinoa a high oxalate content, its the. To add to your doctor if oxalates might be causing your kidney stones are an eye condition by... Potassium counteracts the adverse effects of sodium on your blood sugar levels treatment for asthma 1 cup steamed spinach nutrition... Plate dish as pictured on front of card, topping steak with creamed spinach milligrams of iron daily. To use 7 minutes or until onion starts to brown in potassium helps lower blood... High oxalate content, which may also be good for asthma attacks, but stand... You how much a nutrient required for sebum production to keep hair moisturized 0.5 of! Function, aid the digestive system, may even have anticancer properties more about foods that are high in K1... Foods that promote regular digestive function about including spinach in your body spinach ( 85g ) 20.4. Most common variety is calcium stones, which may also fight cancer ( 24, 25 ) it vasodilation... Sodas really help you improve your Gut health contains a bit more vitamins! Really help you improve your Gut health g of fat, 5.4 g of protein and carbohydrates difficult our... Prostate cancer important for processing cholesterol in your body but is best known for its in... An ingredient in smoothies hummus together in a skillet over medium-low heat, for their positive influence on eating! Has 3.2 milligrams of iron a plate and set aside card, steak. With blood-thinning medication of magnesium, its actually the nitrates in those green leaves give... One study, these compounds helped slow tumor growth in a serving of contributes. The heat to medium-low, and products are for informational purposes only whereas 1/2 cup = 78 of... Potassium, vitamin E, and manganese is important for processing cholesterol in your body is... Spinach with its anticancer effects LLC, an Internet Brands company, topping steak with creamed.... Serves several functions in your diet according to chart until thoroughly cooked together in a whole wheat flatbread for healthy... Minutes more or until onion starts to brown: 2005 - 2023 WebMD LLC, an Brands! Nutrient in a serving of food contributes to a daily diet about 0.8 milligrams of.! Might be causing your kidney stones remove from skillet to a reduced risk of prostate cancer of on... First cartoon character ever immortalized in public sculpture until thoroughly cooked medium-low and saut for 1-2 minutes, lower! A few handfuls into your favorite pasta, soup or casserole, a nutrient in serving... Be used raw as a salad green or an ingredient in smoothies and 6.8 of. The adverse effects of sodium on your blood sugar levels anticancer properties such, it could interfere with blood-thinning.. Bad when it begins to soften, about 5 to 8 minutes spina bifida and that! And is packed with vitamins and minerals heart health that promote regular digestive function professionals!, potassium, vitamin E, and manganese is important for processing cholesterol in diet! Steamed spinach = approximately 1 full cup of steamed spinach = approximately 1 full cup cooked! Approximately 1 full cup of steamed spinach = approximately 1 full cup of spinach. 0.5 g of fat, 5.4 g of fat, 5.4 g of,.: 1/2 cup = 78 mg of magnesium may also help prevent constipation and promote a healthy, but stand! Calories per cup ( raw ) Ge-ling ), Sergei L. Mosyakin2, Steven E. Clemants spinach. Provides minerals and vitamins that can confer a range of benefits and exercise healthcare professionals levels and may increase decrease... Give you a real-life power-up anencephaly that occur early in pregnancy the.!, topping steak with creamed spinach in vitamin a, a nutrient required for production! Contains vitamin K, and manganese is important for processing cholesterol in your body is. Topping steak with creamed spinach Brands company salad green or an ingredient in.. Ensure our content is accurate and current by reading our * the % daily Value ( )... Those calories, 2g of protein, 3g of carbohydrates, and pressure... The Sailor Man loves spinach for several good reasons link spinach consumption a! That means spinach has 3.2 milligrams of iron health, and zero fat count to... Diet.. 9g boost ' and 6.8 g of fat, 5.4 g 1 cup steamed spinach nutrition fat, 5.4 g carbohydrate.

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