Spinach Nutrition Facts And Health Benefits

In this article, we learn about spinach’s nutritional value and benefits. Let’s check it.

Spinach is mostly produced in China. The spinach’s scientific name is ‘Spinacia oleracea‘. It is used commercially for making salads and smoothies.

Spinach is made up of 95% of water. There are lots of varieties available in the market.

Spinach Nutrition Facts

Here below table shows the spinach nutrition facts 100g.

Nutrition Facts

Serving size 100 g

Servings per container 1

Amount per serving
Calories 23

Calories from Fat 0

% Daily Value*
Total Fat 0g 0%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 79mg 4%
Total Carbohydrate 4g 2%
Dietary Fiber 2g 8%
Sugars 0g
Protein 3g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

About 100 grams of spianch have 23 Kcals, 0 grams of fat, 4 grams of carbohydrates, and 3 gram of protein.

There is no cholesterol in the spianch. It holds 79 mg of sodium.


100 grams of spinach contain 23 Kcals(96 kJ). Most of the calories come from carbohydrates.


100 grams of spianch contain 4 grams of carbohydrates, 2 gram of fiber, and 0 gram of natural sugar. In 100 grams of spianch, Net carbs(Total Carbs-Fiber) should be 2 grams.


spinach doesn't contain fat(or contains less than 0.5g).


100 grams of spianch contain 3 gram of protein.

Glycemic Index:

The glycemic index of spianch is around 15. It holds a low glycemic index.

Vitamins And Minerals In Spinach





Vitamin C

28.1 mg


99 mg

Vitamin A

469 mcg


49 mg

Vitamin E

2.03 mg


558 mg

Vitamin K

483 mcg


2.71 mg

Vitamin B1

0.078 mg


79 mg

Vitamin B2

0.189 g


0.53 mg

Vitamin B3

0.724 mg


0.13 mg

Vitamin B6

0.195 mg


0.897 mg

Vitamin B9

194 mcg

100 grams of spinach has Vitamin C(31%), Vitamin A(52%), Vitamin E(13%) and Vitamin K(402%) of your RDA(Recommended Dietary Allowances).

Vitamin C improves immunity; Vitamin A supports your heart, lungs, and other organs to function properly; Vitamin E upholds healthy skin and eyes; and Vitamin K is required for blood clotting and healthful bones.

Spinach is loaded with B vitamins. 100 grams of spinach has Vitamin B1(thiamin) 6%, Vitamin B2(riboflavin) 14.5%, Vitamin B3(niacin) 4.5%, Vitamin B6 (pyridoxine) 15%, and Vitamin B9(folate) 48% of your RDA(Recommended Dietary Allowances). These vitamins require for digestion and good nerve function.

Minerals are also needed for the body's health. Let's check its portion value.

100 grams of spinach has Calcium 8%, Phosphorus 1%, Potassium 28%, Iron 18%, Magnesium 19%, Zinc 5%, Copper 14%, and Manganese 39% of your RDA (Recommended Dietary Allowances).

Calcium supports our bones; Phosphorus recreates a crucial part in creating DNA and RNA; Potassium controls fluid balance; Iron decreases tiredness and fatigue; Magnesium helps muscle, nerve function, and energy production.

Zinc is important in building proteins; Copper produces red blood cells; Manganese keeps the body in creating connective tissue, bones, and blood clotting factors.

Spinach Benefits

Spinach Benefits For Hair:

Spinach is rich in iron and Vitamin A which ultimately help in hair growth. This nutrient helps to reduce hair fall and make it thicker.

It is also rich in Vitamin C that also helps to build collagen in the scalp and hair which promotes hair strength and decreases hair loss.

Spinach Benefits For Skin:

Spinach has high amount of Vitamin C and Vitamin A which is helps to skin in many ways.

Vitamin C prevent wrinkle, anti ageing, reduce inflammation, hydrate the skin, and reduce acne and scars. Vitamin C boosts collagen production. Also it reduce dark spot and make clear bright skin

Frequently Asked Questions(FAQ)

Is it good to eat spinach every day?

Yes, Eating daily spinach is very good for body as it has various vitamins and minerals that body required daily.

What are the top 3 nutrients in spinach?

Spinach are rich in Vitamin C , K and A. It also rich in iron.

Why spinach is a superfood?

Spinach has nutrient profile that improve metabolism, anti-ageing, and helps in digestion. That's how a person live longer life. Thus it called superfood.

Is Spinach high in iron?

100grams of spinach contains 2.71mg of iron which is 18% of RDA(Recommended Dietary Allowances).

Can we eat spinach at night?

There is no specific time to eat spinach. There is no scientific facts about which time it benefits most. So eat whatever time you want.

Does spinach have vitamin D?

Spinach doesn't have Vitamin D.

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