Ingredients
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Vegetables
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Spinach
Peak season
Season
Apr–Oct
Ruled by
♄ Saturn
Calories
25 kcal
Protein
2.8 g
MW reference
1
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.
Nutrition facts
Per 100 g
Energy25 kcal / 103 kJ
Protein2.8 g
Carbs1.6 g
— of which sugars1.5 g
Fat0.8 g
— saturated0.1 g
Salt140 mg Na
Vitamin C26.0 mg
Iron2.10 mg
Figures are estimates per 100 g from reference data and may differ from the product you use. Always check the packaging for accurate nutrition and allergen information. Not a substitute for professional dietary advice.
Reference data McCance & Widdowson 2021
Spinach, mature, raw · 13-572 · DG
Ribs and stems removed
Energy & Proximates
Energy25.00kcal
Energy103.00kJ
Water89.70g
Protein2.80g
Fat0.80g
Carbohydrates1.60g
of which sugars1.50g
of which starch0.10g
Fibre (AOAC)—g
Fibre (NSP)2.10g
Alcohol—g
Fat Breakdown
Total fat0.80g
Saturated0.10g
Monounsaturated0.10g
Polyunsaturated0.50g
Trans—g
Omega-3—g
Omega-6—g
Cholesterol—mg
Minerals
Sodium140.00mg
Potassium500.00mg
Calcium170.00mg
Magnesium54.00mg
Phosphorus45.00mg
Iron2.100mg
Copper0.040mg
Zinc0.700mg
Selenium1.00µg
Iodine2.00µg
Vitamins
Vitamin A589.00µg
Vitamin D—µg
Vitamin E1.710mg
Vitamin C26.00mg
Thiamin (B1)0.070mg
Riboflavin (B2)0.090mg
Niacin (B3)1.200mg
Vitamin B60.170mg
Vitamin B12—µg
Folate114.00µg
Recipes using Spinach
Sauteed Spinach With Mushrooms
Spinach Saute
Spanish Spinach Omelette
Simple Spinach Dip (Raw Vegan))
Spinach Paratha
Green spinach & lemon risotto with crispy prosciutto
Garlicky Spinach Rice
Spinach Saute With Brown Butter & Garlic
Herby spring chicken pot pie
Saute Spinach
Tasty Spinach
Roasted Yellow Squash
Parmesan spring chicken
Honey & mustard chicken thighs with spring veg
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