Spinach, cooked, boiled, drained, with salt
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Spinach, after a quick boil and drain, transforms into a tender, silky, and deeply savory vegetable with a concentrated earthy flavor. It's a nutritional powerhouse, delivering a remarkable amount of protein and fiber for its minimal calorie count, all while being a fantastic source of vitamins and minerals.
Calorie split: 41% protein · 51% carbs · 8% fat
↓ Full nutrition💚 Why it's loved
People love cooked spinach for its versatile, mild flavor that absorbs sauces and seasonings beautifully, making it a seamless addition to countless dishes. Its quick cooking time and nutrient density make it a beloved staple for healthy, flavorful meals.
⚠️ Watch-outs & how to enjoy it better
Cooked spinach is high in oxalates, which can bind to minerals like calcium and iron, potentially reducing absorption and posing a risk for kidney stones in susceptible individuals. To counteract this, pair it with a source of vitamin C (like lemon juice) to boost iron uptake, and ensure adequate calcium intake from other foods throughout the day.
Key benefits
- Excellent source of vitamins A, C, and K for vision, immunity, and bone health.
- High in iron and magnesium, essential for energy and muscle function.
- Rich in antioxidants like lutein and zeaxanthin, which support eye health.
- Provides a good plant-based protein boost with very few calories.
- High fiber content aids digestion and promotes satiety.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'Florentine' in dishes like Eggs Florentine is a culinary nod to Catherine de' Medici of Florence, who is said to have introduced spinach to the French royal court in the 16th century.
Full nutrition (USDA data · scales with serving)
| Water | 91.2 g |
| Energy | 23.0 kcal |
| Energy | 96.0 kj |
| Protein | 3.0 g |
| Total lipid (fat) | 0.26 g |
| Ash | 1.8 g |
| Carbohydrate, by difference | 3.8 g |
| Fiber, total dietary | 2.4 g |
| Total Sugars | 0.43 g |
| Calcium, Ca | 136 mg |
| Iron, Fe | 3.6 mg |
| Magnesium, Mg | 87.0 mg |
| Phosphorus, P | 56.0 mg |
| Potassium, K | 466 mg |
| Sodium, Na | 306 mg |
| Zinc, Zn | 0.76 mg |
| Copper, Cu | 0.17 mg |
| Manganese, Mn | 0.94 mg |
| Selenium, Se | 1.5 ug |
| Fluoride, F | 37.8 ug |
| Vitamin C, total ascorbic acid | 9.8 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.24 mg |
| Niacin | 0.49 mg |
| Pantothenic acid | 0.14 mg |
| Vitamin B-6 | 0.24 mg |
| Folate, total | 146 ug |
| Folic acid | 0.00 ug |
| Folate, food | 146 ug |
| Folate, DFE | 146 ug |
| Choline, total | 19.7 mg |
| Betaine | 89.0 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 524 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 6288 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 10481 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 11308 ug |
| Vitamin E (alpha-tocopherol) | 2.1 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 494 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.04 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.03 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.01 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.11 g |
| PUFA 18:2 | 0.02 g |
| PUFA 18:3 | 0.09 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.04 g |
| Threonine | 0.13 g |
| Isoleucine | 0.15 g |
| Leucine | 0.23 g |
| Lysine | 0.18 g |
| Methionine | 0.06 g |
| Cystine | 0.04 g |
| Phenylalanine | 0.13 g |
| Tyrosine | 0.11 g |
| Valine | 0.17 g |
| Arginine | 0.17 g |
| Histidine | 0.07 g |
| Alanine | 0.15 g |
| Aspartic acid | 0.25 g |
| Glutamic acid | 0.36 g |
| Glycine | 0.14 g |
| Proline | 0.12 g |
| Serine | 0.11 g |
FAQ
Why does cooked spinach sometimes taste bitter or metallic?
This can be due to the natural oxalic acid in spinach. Cooking it with a pinch of sugar, a splash of cream, or pairing it with acidic ingredients like lemon juice can help balance this flavor.
Is the nutritional value different from raw spinach?
Yes. Cooking reduces volume, concentrating some nutrients like iron and beta-carotene per bite, but can decrease heat-sensitive vitamins like vitamin C. It also makes certain nutrients more bioavailable.
How do I prevent cooked spinach from becoming watery?
After boiling, ensure it's thoroughly drained and squeezed. For sautéing, cook it in a very hot pan without crowding to evaporate moisture quickly, or add it to a dish with other absorbent ingredients.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.23 kcal/g · 52% calories from protein · 2.4 g fiber · 0.4 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.66 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.