It is rich in vitamins and minerals, and it contains some other bioactive compounds that may further benefit our health. Health Benefits Of Spinach, Nutrition Value And Facts. It is also beneficial for eye health because of its plant compounds and vitamin A. Spinach belongs to the chenopodiaceae family (also known as goosefoot), a family of nutritional powerhouses including beets, chard and quinoa.It shares a similar taste profile with these two other vegetables; the bitterness of beet greens and the slightly salty flavour of chard. Compare Spinach to Lettuce by vitamins and minerals using the only readable nutrition comparison tool. Spinach is rich in dietary folate, and it contains 49% of the RDA per 100 grams. Enjoy this healthy green with any meal. The best part of spinach is that it can be eaten raw in a salad or cooked in many different ways and is always delicious. Monounsaturated Fat 3.7 g … Both servings are about 23 calories, 3.8 g of carbohydrates, 3 g of protein, 0.3 g of fat, and a whopping 2.4 g … The serving size of 44 grams provides 10 calories. Spinach is one of the most concentrated sources of dietary nitrate (18). In contrast to bio-available vitamin A (retinol) found in oily fish, eggs, and organ meats, carotenoids are not in a form the body can readily use (4). Fibrous carbohydrate is a lot more filling than refined carbs, and it can help to reduce food cravings (, Fiber may potentially improve the health of our gut microbiota; the beneficial “bacteria” living in our digestive system. Basella (vine spinach) nutrition facts. The main one of these is oxalate (otherwise known as oxalic acid), an organic acid that spinach contains in high amounts. Browse our blog on nutrition to get information on all types of foods and their health benefits. For instance, recent studies suggest that diets rich in these two compounds may protect against macular degeneration and other age-related diseases of the eye (26, 27). It can be eaten fresh or cooked. Amount of calories in Popeye Spinach: Calories Calories from Fat (%) % Daily Value * New Zealand Spinach Nutrition. Unfortunately, some people are sensitive to this oxalate, and these individuals may develop kidney stones from a high-oxalate diet. You may add milk for a lighter texture. In the markets, water spinach is sold in bundles of various sizes and weights. For extra flavor and better absorption of the fat-soluble vitamins, try sauteing the spinach in the remaining beef fat. Along with unique quality if nutrient, it provides multiple benefits. Trans Fat 0 g grams. Boosts the immune system and may help to protect against illnesses and infections. So after a thorough comparison between spinach and romaine lettuce, we can finally say that spinach is more nutritious. Include a variety of vegetables in your diet, not only to get all your daily vitamins and minerals, but to enjoy the diversity vegetables offer. Some players are better than others, but one vegetable can’t provide all the nutrients you need. Read about the nutrition facts, health benefits, nutritional value and calories found in Spinach Spinach Nutrition Although native to central and southwestern Asia, spinach, in India and the world over has now been immortalized, whether as the famous dish “Palak Paneer” or as the famous phrase “I’m strong to the finish, because I eat spinach; I’m Popeye the sailor man!”. Browse our blog on nutrition to get information on all types of … Spinach is one of the biggest food sources of provitamin A carotenoids. Helps to maintain healthy cartilage, bones, skin, and teeth. 2,000 calories a day is used for general nutrition advice. As mentioned earlier, spinach is a significant source of carotenoid compounds. If you've heard about spinach nutrition, you know this leafy green powerhouse provides many vitamins and minerals. Calories from Fat 49. Know the benefits you can get by adding it to your diet. Beat the eggs until they are well incorporated. As a comparison, one cup of sliced banana has about 539mg of potassium. Slow down digestion and reduce spikes in blood sugar levels following a carbohydrate-containing meal (, A range of research suggests that, after protein, fiber is the next most important nutrient for satiety. How many calories in Steamed Spinach? Unfortunately, the rate at which humans can convert carotenoids to retinol is relatively low. Spinach should be washed very well since the leaves and stems tend to collect sand and soil. Calories, fat, protein, and carbohydrate values for for 1 Cup Spinach and other related foods. Nutrition facts for Spinach quiche, meatless, recommended daily values and analysis. 0% Just as spinach has many benefits, there are some potential drawbacks to consider too. Once at home, wash them thoroughly in clean running water, and rinse in salt water for about 30 minutes in order to remove dirt and any insecticide residues. There are 7 calories in 1 cup of Spinach. Higher intake appears to reduce the risk of bone mass problems and bone fracture. Many studies have linked it with lower blood pressure because it prom… Spinach is one of the most nutritious vegetables in the world. Spinach and mushrooms are healthy additions to your omelet. In the markets, buy fresh leaves featuring dark-green color, vitality, and crispiness. Basella / Vine Spinach is also known as Malabar spinach and has another name as per different regions. Alongside other vitamins and minerals, vitamin K plays a role in the skeletal system. Nutrition Facts of Spinach. Harvest before blooming for best flavor. Basella or vine spinach is a popular tropical leafy-green vegetable, commonly grown as backyard herb in the home gardens.. Vine-spinach belongs to the Basellaceae family and has two chief cultivars, Basella alba, which features green- stems and deep-green leaves, and Basella rubra with purplish stems and dark green leaves with pink veins. Calories 89 % Daily Value * 8% Total Fat 5.5 g grams. Nutrition Facts; For a Serving Size of (g) : How many calories are in Popeye Spinach? Get full nutrition facts and other common serving sizes of Spinach including 1 leaf and 1 oz. Head to the diet generator and enter the number of calories you want. Similar to the vitamin A issue, plant sources of vitamin K have poor absorption rates in humans. Products advertised as whole-grain, organic or fortified may not necessarily be healthy for you. Vegetables are the winning team. Know the benefits you. By Dr Shyam Kumar • 13 min read For a 100g serving the Calories content is 23 kcal, the Protein content is 2.86 g, the Fat content is 0.39 g, the Carbohydrate content is 3.63 g, the Fiber content is 2.2 g, the Sugar content is 0.42 g. A bit of butter on top of spinach is not only tastier but healthier too. Although it is slightly less nutritious per gram, you may get more nutrition from it, simply because it is easier to eat the whole bag of spinach in one meal. The bottom line. Required fields are marked *, I authorize ABHICL and associate partners to contact me through my email/call/SMS. In the early 7th century spinach made its way to Sicily and the Mediterranean region and moved into England and France in the 14th century. For more on leafy greens, see this guide to the potential benefits of kale. Spinach and kale are both powerhouses of nutrition, associated with many impressive health benefits. Spinach is one of the most concentrated sources of oxalate out of all food . Spinach is a rich source of minerals, and it is particularly high in vitamin K1 and carotenoid vitamin A precursors. Last Updated on October 3, 2019 by Michael Joseph. Although it can be stored in the refrigerator for up to a week, fresh … Get full nutrition facts and other common serving sizes of Spinach including 1 leaf and 1 oz. Spinach is best available during the winter season. Calories, carbs, fat, protein, fiber, cholesterol, and more for Pure Spinach Powder (Hoosier Hill Farm). Place the spinach in a large bowl of tepid water and swish the leaves around with your hands as this will allow any dirt to become dislodged. Using the list below for the 10 different spinach nutrition entries in our database, the highest amount of nutritional value is found in Spinach, raw which has a nutritional value of 68. Researchers believe that it takes around 12 parts of carotenoids to have an equivalent effect to 1 part of retinol (5). For this reason, carotenoids are often called vitamin A precursors. Like any leafy vegetable New Zealand Spinach also contains vitamins and minerals making it more important for your health. Vitamin C assists with the wound healing process. However, there is no proof of these effects in human clinical trials at this time, so the jury is still out. Additionally, folate can help to protect against neural tube defects and other pregnancy-related complications. NutritionAdvance.com does not provide medical advice. Known by the botanical name of ‘Spinacia oleracea,’ spinach is a leafy green vegetable that originated in South-West Asia (1). on June 29, 2018 Nutrition Spinach Nutrition (Spinach Nutritional Value, Health Benefits and Vitamins) There are many vitamins, minerals and nutrients in spinach. Like regular spinach, the leaves of New Zealand spinach are edible and have a flavor similar to lettuce. The calories in spinach are primarily from small amounts of carbohydrate and protein, with minimal fat content. Sauteed Spinach. Both fresh and cooked spinach contain about the same amount of macronutrients in a 100-gram serving (roughly 3 1/3 cups raw or 1/2 cup cooked spinach). However, because spinach still contains such a large amount of carotenoids, this would still provide benefit. Spinach (Palak) is one of the healthiest and most versatile foods available. 1. Richest in Vitamin A: 9377IU (188% of DV), Potassium: 558mg (12% of DV). Vitamin C is an important vitamin that has several vital functions in our body (8, 9); An easy way to meet 100% of vitamin C’s RDA would be a 200-gram portion of spinach alongside some steak. Although spinach is very low in calories, it is loaded with beneficial nutrients. Enjoy this healthy green with any meal. Like regular spinach, the leaves of New Zealand spinach are edible and have a flavor similar to lettuce. The spinach vitamins include vitamin A, vitamin C, vitamin E, vitamin K and a range of B vitamins including B2, B3, B5 and B6. Calorie breakdown: 12% fat, 49% carbs, 39% protein. It can be eaten on sandwiches, in soups and salads, with meat, or by itself. Never eaten spinach? Now it is cultivated throughout the world due to its delightful taste and its nutritive values. Among vegetable sources of vitamin C, spinach is one of the best, and it provides almost 50% of the RDA per 100 grams. Potential Health Benefits The USDA provides the following nutrition information for 3.5 ounces or 100 grams of fresh raw spinach: Calories – 23; Carbohydrates – 3.6g; Fiber – 2.2 grams; Fat – 0.4 grams; Water – 91%; Protein – 2.9 grams; Sugar – 0.4 grams; Vitamin K – 483mcg; Sodium – 76 mg; Vitamin C – 28.6mg; Carbohydrates. Spinach nutrition (100 grams). Read about the nutritional value of spinach, its role in fighting diseases, and ways to include it in your diet. 100 grams of Frozen Spinach contains 0.56 milligrams of zinc, that’s the 4% of the daily recommended value for one person. Calories, carbs, fat, protein, fiber, cholesterol, and more for Pure Spinach Powder (Hoosier Hill Farm). For example, our gut bacteria can convert nitrate into something called nitric oxide (19). Consuming 180 gram of cooked New Zealand spinach 525.6 µg of Vitamin K, 0.947 mg of Manganese, 0.427 mg of Vitamin B6, 28.8 mg of Vitamin C, 0.139 mg of Copper, 1.19 mg of Iron and 0.193 mg of Vitamin B2. Enjoy! The health benefits of Zinc include reduction of stress levels, control of diabetes, digestion, proper functioning of immune system, and energy metabolism. There are 14 calories in 2 cups of Spinach. The vitamin increases the bioavailability of foods rich in iron. Spinach provides over 604% of the RDA for vitamin K. This essential fat-soluble vitamin plays an important role in several biological processes. Sauteed Spinach. The main one of these is oxalate (otherwise known as oxalic acid), an organic acid that spinach contains in high amounts. Ware said, Spinach is one of the best sources of dietary potassium and magnesium, two very important electrolytes necessary for maintaining human health. Eating spinach and other leafy greens have many nutritional and health benefits. Folate is a member of the B vitamin family, and it has the crucial tasks of producing energy, making new DNA, and creating new red blood cells (10, 11). Malabar spinach is rich in Vitamin B9 and other proteins as well as minerals. Nutrition Stats . Take this one with a pinch of salt, but research suggests that certain compounds in spinach may help to reduce the risk of cancer. If you saute the entire contents of the bag, it will condense to about 1.5 cups of cooked spinach. However, further research is necessary on this topic (, Phytonutrients in spinach have demonstrated they can reduce oxidative damage. Vitamin A is an essential fat-soluble vitamin that can boost immunity and has antioxidant activity (3). Additionally, lab studies have shown that kaempferol can induce cancer cell apoptosis, otherwise known as cell destruction (25). Spinach is not only a good source of protein and fibre but is also rich in potassium and vitamin K. Potassium is a very important nutrient as it helps to regulate nerve signals, muscle contractions and fluid balance in the body. Additionally, spinach contains some interesting compounds such as kaempferol and nitrate, and these compounds may have a beneficial impact on our body. nutrition Facts 1 ½ cup Spinach Skillet. 0% Saturated Fat 0.1 g grams. Vitamin K helps to inhibit calcification of the arteries, a causal factor in the development of cardiovascular disease. Due to the adaptation to various soils as well as climates, Malabar spinach is treated as the best tropical Spinach in the tropical world. We can find vitamin K1 mainly in green vegetables and sea vegetation such as seaweed. New Zealand spinach, also known as Cook’s cabbage or tetragon, is a leafy plant that grows native in New Zealand, Australia, Argentina, Japan and Chile. Around 60% of kidney stones are found to contain oxalate (29, 30). In other words, over 60% of the carbs in spinach are from fiber. While boiling reduces the oxalate content present in palak leaves, cooking allows for greater absorption of vitamin A and E, fibre, protein and iron. Like most dark, leafy greens, spinach has nutrients that offer several health benefits. Additionally, although there are some carbs in spinach, it’s also very high in fiber, meaning it … One cup of raw spinach contains 14% Daily Value, which makes it a good source of antioxidants necessary for maintaining a healthy, glowing skin. To identify healthy foods, it's important to read nutrition labels and know the source of your food. Nutritional Value. 100 grams of this leafy green provides 3.6 grams of carbohydrate, but most of this—2.2 grams—is fibrous carbohydrate. There are 7 calories in 1 cup of Spinach. 4% Saturated Fat 0.8 g grams. Spinach. Nutrition in omelets will vary depending on how many eggs you use or if you use an egg replacer. Polyunsaturated Fat 0.2 g grams. Spinach, raw Select serving size: 100 g 1 cup = 30 g 1 bunch = 340 g 1 leaf = 10 g 1 package (10 oz) = 284 g 1 g 1 ounce = 28.3495 g 1 pound = 453.592 g 1 kg = 1000 g custom g custom oz Pick top shoots; leave about 2 inches off the lower stem to promote new growth for later harvest. Calories from Fat 4.2. The presence of vi… A 10-ounce bag of spinach, for example, is enough to make at least two large bowls of salad. However, two of these compounds—zeaxanthin and lutein—are associated with specific health benefits for our eyes. Monounsaturated Fat 0 g grams. There are many different species of spinach, but the vegetable generally has rounded, dark green leaves. In the present time, spinach grows all around the world, and it is a popular part of the cuisine in many countries. Spinach vs Lettuce - In-Depth Nutrition Comparison. Fresh spinach loses much of its nutritional value with storage of more than a few days. Although it is easy to find scare stories about “anti-nutrients” in vegetables, they are not a concern for most people. Maitake Mushrooms: Nutritional Values and Benefits. "Baby spinach" is a term typically used to describe spinach that has been harvested during a fairly early stage of plant growth, usually between 15-35 days after planting. There are 7 calories in 1 cup of Spinach. Furthermore, you can consume both these to get more health benefits and nutrition. Another spinach nutrition fact that is worth sharing with you is its high Vitamin C content. Recent studies continue to underscore the amazing versatility of spinach. Activ Living - Your every day health expert. Another spinach nutrition fact that is worth sharing with you is its high Vitamin C content. Spinach is a non-starchy vegetable that's perfect for anyone who is watching their carbohydrate intake or trying to boost their health. This may reduce the risk of inflammation-related conditions (, In tests on 12,000 animals, animals with diets containing at least 10% chlorophyll-enriched spinach had a “, Nitric oxide may improve physical performance and overall health by enhancing blood flow and reducing blood pressure (, Food rich in nitrate appears to improve endothelial function in elderly cardiovascular patients (, A randomized, controlled trial demonstrated that a week of meals high in spinach improved blood pressure and arterial stiffness, likely due to spinach’s nitrate content (. This leafy green vegetable has a strong, flavorful taste, a slightly bitter aftertaste, and it can sometimes overpower milder flavors. This will override registry on the DNCR, Get Latest Health Updates from Activ Living Blog. As shown in the table, spinach is a very low-energy food and contains a minimal amount of calories. Get full nutrition facts and other common serving sizes of Spinach including 1 leaf and 1 oz. 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On this note, fiber has some proven and also some theoretical benefits. © 2020, Aditya Birla Capital Ltd. All Rights Reserved. Markedly, nitric oxide can have significant impacts on vascular health such as lowering blood pressure. Last updated: 04 Feb 08 05:07 AM Source: FatSecret Platform API Spinach is also very adaptable, and people consume it in a variety of different ways, from soups and curries to raw salad leaves. As a result, it is especially important for pregnant women to consume enough of this vitamin (12). Both servings are about 23 calories, 3.8 g of carbohydrates, 3 g of protein, 0.3 g of fat, and a whopping 2.4 g of fiber, which is 10 percent of the daily value. Get nutrition facts in common serving sizes: 100g, 1 bunch, 1 cup, 1 leaf, 1 package, 1 bowl. There are a plethora of health benefits offered by spinach. New Zealand Spinach Nutrition. Spinach most likely originated in Persia before being introduced to ancient India and China. This article compares spinach and kale to determine whether one is healthier. Malabar spinach is found plentiful in Philippines, Malaysia, Caribbean, Tropical Africa, Tropical South America and Southeast of Brazil. It also reduces blood pressure and helps prevent strokes. Spinach is a rich source of manganese and magnesium, and it contains a range of other minerals in small to moderate amounts. Numerous studies suggest that this compound may have various anti-diabetic, cardioprotective, and anti-inflammatory effects (24). Most of the health benefits that spinach can confer relate to the nutrients it provides. In contrast, vitamin K2 occurs in animal foods like cheese, meat, and organ meats, and also in fermented foods such as natto. Nutritional Value. For individuals trying to limit food sources of oxalate, spinach is not a good fit. Get nutrition facts in common serving sizes: 100g, 1 cup. Spinach is an extremely nutrient-rich vegetable. Iron deficiency anemia Cancer Diabetes Potassium is an essential part of heart health, according to the American Heart Association. Folic acid and fiber content is high (20-30%) is ideal for health. Due to this leafy green’s impressive nutrient density, it can play an excellent role in a healthy diet. How many calories in Spinach? You can check the numerical differences in the nutritional values of both these in the image above. This article will provide a science-backed guide to spinach and its health benefits. However, it is worth noting that carotenoids are not precisely the same as vitamin A. However, since these foods are often a rich source of nutrients and phytonutrients, it is likely that they can help to boost various measures of our health. Further details of spinach nutrition are given in the table below. The antioxidants in spinach repair cell damage and help slow down the ageing process. It packs high amounts of carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium. Calories 41 % Daily Value * 1% Total Fat 0.5 g grams. Get full nutrition facts and other common serving sizes of Spinach Salad including 1 oz and 100 g. Nutrition Facts. Want to use it in a meal plan? Here you will find the complete nutritional values for spinach per 100-gram serving (2). Theoretical benefits are marked *, I authorize ABHICL and associate partners to contact me through my.. Activity ( 3 ) University of the most concentrated sources of oxalate spinach! Lutein—Are associated with specific health benefits breakdown: 12 % of the health benefits studies have linked it with blood. Quality if nutrient, it provides multiple benefits human clinical trials at this in greater detail.... Updated: 04 Feb 08 05:07 AM source: FatSecret Platform API information. This in greater detail later of DV ) tells you How much a nutrient in a healthy.. 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