Spinach Nutrition Facts
A leafy green powerhouse loaded with iron, vitamin K, and vitamin A.
About Spinach
Spinach is one of the most nutrient-dense foods on the planet. A single cup of raw spinach delivers over 100% of your daily vitamin K needs and 16% of your vitamin A — all for just 7 calories. It is also a good plant-based source of iron and folate. Cooking spinach actually increases the bioavailability of some nutrients.
Macronutrients
Per serving: 1 cup raw (30g)
7
Calories
0.9g
Protein
1.1g
Carbs
0.1g
Fat
0.7g
Fiber
Vitamins
Minerals
Fun Fact
Spinach was the first frozen vegetable sold commercially in the 1930s.
Seasonality
Available year-round; peak season March through May and September through October.
Storage Tip
Refrigerate in a dry container lined with paper towels. Use within 5–7 days.
Nutrition Facts
Serving size 1 cup raw (30g)
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Key Highlights
- 121% Daily Value of Vitamin K
- 6% Daily Value of Magnesium
- 7 calories per serving
- 0.7g of dietary fiber
Nutrition values are based on USDA FoodData Central and represent typical values per serving. Actual nutrition may vary based on variety, growing conditions, and preparation method. Percent Daily Values are based on a 2,000-calorie diet.
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