As a result, it is especially important for pregnant women to consume enough of this vitamin (12). Additionally, folate can help to protect against neural tube defects and other pregnancy-related complications. Vitamin A is an essential fat-soluble vitamin that can boost immunity and has antioxidant activity (3). Spinach is also very adaptable, and people consume it in a variety of different ways, from soups and curries to raw salad leaves. Nutritional Value. "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. Like regular spinach, the leaves of New Zealand spinach are edible and have a flavor similar to lettuce. Daily values are based on 2000 calorie diet and 155 lbs (70 kg) body weight . Get full nutrition facts and other common serving sizes of Spinach including 1 leaf and 1 oz. How many calories in Spinach? This natural compound can accumulate in plants growing in nitrate-rich soil, and it can have some beneficial effects when we consume it. When it comes to nutrient-density, this leafy green vegetable is difficult to beat. It is rich in vitamins and minerals, and it contains some other bioactive compounds that may further benefit our health. Avoid those with dull/sunkenleaves, yellow discoloration, and spots. Spinach vs Lettuce - In-Depth Nutrition Comparison. Additionally, although there are some carbs in spinach, it’s also very high in fiber, meaning it … Get full nutrition facts and other common serving sizes of Spinach including 1 leaf and 1 oz. As shown in the table, spinach is a very low-energy food and contains a minimal amount of calories. Unfortunately, the rate at which humans can convert carotenoids to retinol is relatively low. Calories, carbs, fat, protein, fiber, cholesterol, and more for Pure Spinach Powder (Hoosier Hill Farm). To identify healthy foods, it's important to read nutrition labels and know the source of your food. 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!”. Malabar spinach is rich in Vitamin B9 and other proteins as well as minerals. 1 Cup Spinach. Head to the diet generator and enter the number of calories you want. Just two leaves of spinach can give you your entire daily requirement of vitamin K. Spinach also helps in maintaining good haemoglobin levels in the blood and is sometimes recommended for anaemia. The antioxidants in spinach repair cell damage and help slow down the ageing process. Spinach should be washed very well since the leaves and stems tend to collect sand and soil. Researchers suggest that the efficiency at which humans absorb the vitamin K in spinach could be as low as 10% (7). Spinach is an extremely nutrient-rich vegetable. Spinach is one of the biggest food sources of provitamin A carotenoids. 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, carbs, fat, protein, fiber, cholesterol, and more for Pure Spinach Powder (Hoosier Hill Farm). Researchers believe that it takes around 12 parts of carotenoids to have an equivalent effect to 1 part of retinol (5). This will override registry on the DNCR, Get Latest Health Updates from Activ Living Blog. Last Updated on October 3, 2019 by Michael Joseph. In the present time, spinach grows all around the world, and it is a popular part of the cuisine in many countries. 1. Sauteed Spinach. Just like the other spinach, usually the plant with genus Amaranthus has some nutrients. Spinach provides a whopping 839 milligrams of potassium per cup (cooked). While boiling reduces the oxalate content present in palak leaves, cooking allows for greater absorption of vitamin A and E, fibre, protein and iron. However, because spinach still contains such a large amount of carotenoids, this would still provide benefit. Nutrients in Brazilian Spinach. The vitamins in spinach include vitamins A, B6, C, B9, E, and K. Moreover, the minerals found in this amazing vegetable include iron, magnesium, calcium, and potassium. Beat the eggs until they are well incorporated. Compare Spinach to Lettuce by vitamins and minerals using the only readable nutrition comparison tool. However, there is no proof of these effects in human clinical trials at this time, so the jury is still out. By Dr Shyam Kumar • 13 min read Spinach is a rich source of manganese and magnesium, and it contains a range of other minerals in small to moderate amounts. Spinach Nutrition (Spinach Nutritional Value, Health Benefits and Vitamins) There are many vitamins, minerals and nutrients in spinach. We're usually familiar with baby spinach in the grocery store because of its small leaves, tender texture, and sweet taste in comparison with mature, fully formed spinach leaves. Helps to maintain healthy cartilage, bones, skin, and teeth. 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). Find out how to get the most health value from various fruits, nuts, spices, oils and vegetables -- and learn which types of red meat and processed foods to avoid -- with expert advice from Sharecare. New Zealand Spinach Nutrition. NutritionAdvance.com does not provide medical advice. Maitake Mushrooms: Nutritional Values and Benefits. Amount of calories in Popeye Spinach: Calories Calories from Fat (%) % Daily Value * 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. However, two of these compounds—zeaxanthin and lutein—are associated with specific health benefits for our eyes. There are 107 calories in 1 cup of Spinach Salad. Along with unique quality if nutrient, it provides multiple benefits. Calories from Fat 4.2. Basella (vine spinach) nutrition facts. There are a plethora of health benefits offered by spinach. Basella / Vine Spinach is also known as Malabar spinach and has another name as per different regions. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. For this reason, carotenoids are often called vitamin A precursors. Spinach is one of the most concentrated sources of dietary nitrate (18). In the markets, buy fresh leaves featuring dark-green color, vitality, and crispiness. Classified as a green-leafy vegetable, spinach is loaded with essential nutrients that the body requires for good health. nutritional value of spinacia oleraecea spinach-an overview Tahseen Fatima Miano Institute of Food Sciences and Technology, Sindh Agriculture University, Tando jam, Pakistan. Harvest before blooming for best flavor. Additionally, spinach contains some interesting compounds such as kaempferol and nitrate, and these compounds may have a beneficial impact on our body. Polyunsaturated Fat 0.2 g grams. Browse our blog on nutrition to get information on all types of … 2,000 calories a day is used for general nutrition advice. Required fields are marked *, I authorize ABHICL and associate partners to contact me through my email/call/SMS. For more on leafy greens, see this guide to the potential benefits of kale. There are 14 calories in 2 cups of Spinach. Vitamin K helps to inhibit calcification of the arteries, a causal factor in the development of cardiovascular disease. nutrition Facts 1 ½ cup Spinach Skillet. However, realistic servings of spinach are not a problem for the majority of people, and many different foods also contain oxalic acid. Serving Size: 1 cup raw spinach . The content of nutrients per 100 grams of spinach contains B-carotene (4-8 mg), vitamin C (60-120 mg), Ferrum (Fe) (4-9 mg), calcium (300-450 mg) and fiber. We will look at this in greater detail later. 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. Spinach is one of the most concentrated sources of oxalate out of all food (28). If you've heard about spinach nutrition, you know this leafy green powerhouse provides many vitamins and minerals. Your email address will not be published. Spinach is a rich source of minerals, and it is particularly high in vitamin K1 and carotenoid vitamin A precursors. 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. To use carotenoids, our body must first convert these compounds into retinol. A further advantage of spinach is that it has high fiber levels. Due to this leafy green’s impressive nutrient density, it can play an excellent role in a healthy diet. Overall, spinach is a very healthy food that has a range of health benefits. It can be eaten fresh or cooked. Additionally, some carotenoid compounds have further interesting effects rather than just vitamin A activity. Known by the botanical name of ‘Spinacia oleracea,’ spinach is a leafy green vegetable that originated in South-West Asia (1). Nutrition information for Spinach. Kangkong is ready for harvesting about 45 days after seedling. If you've heard about spinach nutrition, you know this leafy green powerhouse provides many vitamins and minerals. 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. Although it is easy to find scare stories about “anti-nutrients” in vegetables, they are not a concern for most people. Most things in nutrition are neither black nor white. The bottom line. There are 7 calories in 1 cup of Spinach. For extra flavor and better absorption of the fat-soluble vitamins, try sauteing the spinach in the remaining beef fat. Before washing, trim off the roots and separate the leaves. You can check the numerical differences in the nutritional values of both these in the image above. Most of the health benefits that spinach can confer relate to the nutrients it provides. 100 grams of this leafy green provides 3.6 grams of carbohydrate, but most of this—2.2 grams—is fibrous carbohydrate. Most notably, vitamin K is associated with cardiovascular and skeletal system benefits (6); There are two types of vitamin K; vitamin K1 (phylloquinone) and vitamin K2 (menaquinone). Get full nutrition facts and other common serving sizes of Spinach including 1 leaf and 1 oz. Know the benefits you. Here you will find the complete nutritional values for spinach per 100-gram serving (2). Spinach is a leafy green vegetable which has amazing health benefits. Nutritional Value. Here is a summary of some recent research; Kaempferol is a flavonoid polyphenol which we can find in certain plant foods, and spinach is a particularly high source (23). For individuals trying to limit food sources of oxalate, spinach is not a good fit. Although spinach is very low in calories, it is loaded with beneficial nutrients. Want to use it in a meal plan? Sauteed Spinach. Polyunsaturated Fat 0.7 g grams. Nutrition in omelets will vary depending on how many eggs you use or if you use an egg replacer. 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. Vitamin C assists with the growth and repair of all tissues. Just as spinach has many benefits, there are some potential drawbacks to consider too. 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. If you saute the entire contents of the bag, it will condense to about 1.5 cups of cooked spinach. 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). Spinach and kale are both neck and neck when it comes to nutritional value. 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). Browse our blog on nutrition to get information on all types of foods and their health benefits. Kale nutrition is higher in vitamin A, vitamin K and vitamin C while while spinach is considered one of the top foods with magnesium and is richer in folate and manganese. This article compares spinach and kale to determine whether one is healthier. Look for the deep green, large leaf types since they are more flavorful than the small leaf variety. It can be used in many ways. The serving size of 44 grams provides 10 calories. We can find vitamin K1 mainly in green vegetables and sea vegetation such as seaweed. However, it is worth noting that carotenoids are not precisely the same as vitamin A. 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. Alongside other vitamins and minerals, vitamin K plays a role in the skeletal system. In other words, over 60% of the carbs in spinach are from fiber. 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 iron (4% DV) © 2020, Aditya Birla Capital Ltd. All Rights Reserved. Higher intake appears to reduce the risk of bone mass problems and bone fracture. Enjoy this healthy green with any meal. It provides more than 100% of your daily requirements for Vitamin A and Vitamin K. I would recommend trying a spinach salad with mandarin oranges, because the Vitamin C from the oranges will help the body absorb iron, another nutrient in spinach. Read about the nutritional value of spinach, its role in fighting diseases, and ways to include it in your diet. On this note, fiber has some proven and also some theoretical benefits. Richest in Vitamin A: 9377IU (188% of DV), Potassium: 558mg (12% of DV). Trans Fat 0 g grams. 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. Spinach. Due to the adaptation to various soils as well as climates, Malabar spinach is treated as the best tropical Spinach in the tropical world. 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