In season
Spinach
Spinach reaches its peak between April and October, when British harvests produce the most flavorful and sturdy leaves. Available year-round through global sourcing, it is a versatile green that can be eaten raw or cooked. It is a nutrient powerhouse, exceptionally high in vitamins A, C, K, and iron.
category
Category
Vegetables
calendar_month
UK Season
Apr – Oct
science
MW Reference
1
♄
Ruling Planet
Saturn
Reference Data
McCance & Widdowson 2021
science
Spinach, mature, raw · 13-572 · DG
Ribs and stems removed
Energy & Proximates
Energy
25.00
kcal
Energy
103.00
kJ
Water
89.70
g
Protein
2.80
g
Fat
0.80
g
Carbohydrates
1.60
g
of which sugars
1.50
g
of which starch
0.10
g
Fibre (AOAC)
—
g
Fibre (NSP)
2.10
g
Alcohol
—
g
Fat Breakdown
Total fat
0.80
g
Saturated
0.10
g
Monounsaturated
0.10
g
Polyunsaturated
0.50
g
Trans
—
g
Omega-3
—
g
Omega-6
—
g
Cholesterol
—
mg
Minerals
Sodium
140.00
mg
Potassium
500.00
mg
Calcium
170.00
mg
Magnesium
54.00
mg
Phosphorus
45.00
mg
Iron
2.100
mg
Copper
0.040
mg
Zinc
0.700
mg
Selenium
1.00
µg
Iodine
2.00
µg
Vitamins
Vitamin A
589.00
µg
Vitamin D
—
µg
Vitamin E
1.710
mg
Vitamin C
26.00
mg
Thiamin (B1)
0.070
mg
Riboflavin (B2)
0.090
mg
Niacin (B3)
1.200
mg
Vitamin B6
0.170
mg
Vitamin B12
—
µg
Folate
114.00
µg
Recipes
Using Spinach
Green spinach & lemon risotto with crispy prosciutto
⏱50min
£
◆
Easy
Herby spring chicken pot pie
⏱40min
£
◆
Easy
Parmesan spring chicken
⏱20min
£
◆
Easy
Honey & mustard chicken thighs with spring veg
⏱50min
£
◆
Easy