Spinach, baby
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Baby spinach is the tender, young leaf of the spinach plant, harvested early for its delicate texture and mild, sweet flavor. Unlike mature spinach, its leaves are thin, smooth, and lack the fibrous stems, making it perfect for raw applications. Nutritionally, it's a powerhouse, delivering a significant amount of protein and fiber for its very low calorie count.
💚 Why it's loved
People love it for its tender, non-gritty texture and mild, slightly sweet taste that doesn't overpower other ingredients. Its versatility is unmatched—it wilts perfectly into hot dishes in seconds or adds fresh, vibrant nutrition to salads and smoothies.
⚠️ Watch-outs & how to enjoy it better
Baby spinach contains oxalates, which can bind to calcium and may be a concern for individuals prone to certain kidney stones. To counteract this, pair it with calcium-rich foods like cheese or tofu, and consider cooking it (sautéing, steaming) to reduce oxalate content.
Key benefits
- Excellent source of vitamins A, C, and K
- Rich in minerals like iron and magnesium
- High in antioxidants like lutein and zeaxanthin
- Very low calorie, high in fiber
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The name 'spinach' is derived from the Persian word 'isfānākh', and the leafy green was so prized in medieval Europe that it was called 'the Spanish vegetable' after being introduced via Moorish Spain.
Full nutrition (scales with serving)
| Water | 92.5 g |
| Energy (Atwater General Factors) | 26.6 kcal |
| Energy (Atwater Specific Factors) | 20.7 kcal |
| Nitrogen | 0.46 g |
| Protein | 2.9 g |
| Total lipid (fat) | 0.62 g |
| Ash | 1.6 g |
| Carbohydrate, by difference | 2.4 g |
| Carbohydrate, by summation | 1.6 g |
| Fiber, total dietary | 1.6 g |
| Calcium, Ca | 68.3 mg |
| Iron, Fe | 1.3 mg |
| Magnesium, Mg | 92.9 mg |
| Phosphorus, P | 39.0 mg |
| Potassium, K | 582 mg |
| Sodium, Na | 111 mg |
| Zinc, Zn | 0.45 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.49 mg |
| Iodine, I | 0.00 ug |
| Selenium, Se | 0.00 ug |
| Vitamin C, total ascorbic acid | 26.5 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.19 mg |
| Niacin | 0.55 mg |
| Vitamin B-6 | 0.19 mg |
| Biotin | 1.7 ug |
| Folate, total | 117 ug |
| Vitamin A, RAE | 283 ug |
| Carotene, beta | 3400 ug |
| Carotene, alpha | 0.00 ug |
| Carotene, gamma | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Cryptoxanthin, alpha | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 6020 ug |
| cis-Lutein/Zeaxanthin | 0.00 ug |
| Lutein | 5829 ug |
| Zeaxanthin | 191 ug |
FAQ
Is baby spinach more nutritious than mature spinach?
Not necessarily. Mature spinach often has higher concentrations of certain nutrients like iron and vitamin K due to its larger size and longer growth time. Baby spinach has a milder flavor and more tender texture, making it better for raw eating.
Do I need to wash bagged baby spinach?
Yes, it's always recommended to wash pre-washed, bagged spinach under cool running water before eating, even if the label says 'triple-washed,' to remove any potential residual dirt or bacteria.
How do I keep baby spinach from wilting so fast?
Store it unwashed in a container lined with a dry paper towel to absorb excess moisture, and keep it in the crisper drawer of your refrigerator. Avoid washing until just before use.