What are the Nutritional Facts about Spinach?
December 31, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Spinach is a nutrient-dense leafy vegetable rich in iron, vitamins, and antioxidants. Learn calories, nutrition facts, health benefits, and best ways to eat it.
Introduction
Spinach (Palak) is one of the healthiest green leafy vegetables commonly used in Indian cooking. It is low in calories but very high in vitamins, minerals, and antioxidants. Spinach supports blood health, immunity, digestion, and overall body strength. It can be eaten cooked or raw and is suitable for all age groups.
Spinach Nutritional Facts (Per 100 grams, raw)
| Nutrient | Amount |
|---|---|
| Calories | 23 kcal |
| Carbohydrates | 3.6 g |
| Protein | 2.9 g |
| Fat | 0.4 g |
| Dietary Fibre | 2.2 g |
| Natural Sugars | 0.4 g |
| Iron | 2.7 mg |
| Calcium | 99 mg |
| Vitamin A | 469 µg |
| Vitamin C | 28 mg |
| Potassium | 558 mg |
| Magnesium | 79 mg |
Vitamins and Minerals in Spinach
Spinach is packed with essential micronutrients:
- Iron – Helps prevent anaemia
- Vitamin A – Supports eye health and immunity
- Vitamin C – Improves immunity and iron absorption
- Vitamin K – Important for blood clotting and bone health
- Folate (Vitamin B9) – Supports cell growth
- Magnesium – Supports muscle and nerve function
Health Benefits of Spinach
1. Helps Increase Haemoglobin
Iron and vitamin C together support better iron absorption.
2. Supports Eye Health
Vitamin A and antioxidants protect vision.
3. Boosts Immunity
Vitamins C and A help fight infections.
4. Good for Digestion
Fibre helps prevent constipation and improves gut health.
5. Supports Heart Health
Potassium and magnesium help control blood pressure.
Is Spinach Good for Diabetes?
Yes, spinach is very good for diabetics.
- Very low in calories and carbs
- High fibre helps control blood sugar
- Low glycaemic index
Spinach vs Other Leafy Greens
| Feature | Spinach | Fenugreek (Methi) | Lettuce |
|---|---|---|---|
| Iron | High | Moderate | Low |
| Calcium | High | Moderate | Low |
| Calories | Very Low | Low | Very Low |
| Vitamin A | High | Moderate | Low |
Healthy Ways to Eat Spinach
- Palak sabzi
- Palak dal
- Spinach soup
- Add to smoothies
- Mix in omelettes or parathas
Who Should Be Careful?
- People with kidney stones should limit raw spinach
- Always wash well before cooking
- Cooking reduces oxalates and improves absorption
Conclusion
Spinach is a super-healthy leafy vegetable that should be included in your daily diet. It supports blood health, digestion, immunity, and heart health. Whether cooked or raw, spinach is a powerful food for overall wellness.