Overview
A nutrient-dense leafy green rich in folate, iron, and carotenoids essential for oxidative stress reduction and vascular health.
- Origin: Japan
- Standard portion: 100 g
- Approx. 18 kcal per serving
Food noteShow details
- Spinach is best consumed lightly steamed to reduce oxalate levels while preserving heat-sensitive vitamins and improving the bioavailability of carotenoids. It serves as an excellent source of non-heme iron which should be paired with vitamin C for optimal absorption efficiency.
IngredientsShow details
- Spinach
Serving guidanceShow details
Best with
- Lemon
- Sesame
Use caution with
- Calcium-rich foods
Pros & consShow details
Pros
- High Folate
- Low calorie
- Antioxidant rich
Cons
- High Oxalates
- High Potassium
- Rapid wilting
Calorie comparisonShow details
| Serving | Calories | Protein (P) | Carbs (C) | Fat (F) |
|---|---|---|---|---|
1 serve100 g | 18 kcal | 2.2 g | 3.1 g | 0.4 g |
Per 50 g50 g | 9 kcal | 1.1 g | 1.55 g | 0.2 g |
Per 100 g100 g | 18 kcal | 2.2 g | 3.1 g | 0.4 g |
Per 150 g150 g | 27 kcal | 3.3 g | 4.65 g | 0.6 g |
Per 200 g200 g | 36 kcal | 4.4 g | 6.2 g | 0.8 g |
Per 250 g250 g | 45 kcal | 5.5 g | 7.75 g | 1 g |