Nutritional Facts, Diet And Side Effects Of Spinach

Spinach is a leafy green flowering plant native to central and western Asia. It is of the order Caryophyllales, family Amaranthaceae, subfamily Chenopodioideae. Here, in this article we are going to know the nutritional facts, diet and risk of spinach.

Spinach leaves are a common edible vegetable consumed either fresh or after storage using preservation techniques by canning, freezing, or dehydration.

Nutritional Facts

Spinach is low in carbs but high in insoluble fiber. Spinach is an extremely nutrientrich green leafy vegetable. It contains adequate amounts of carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium. spinach contains 90% of moisture in it.

NutrientsAmount per 100 g
Energy24.38 kcal
Carbohydrate2.05 g
Protein2.14 g
Fiber2.38 g
Fat0.64 g
Iron2.95 mg
Calcium82.29 mg
Phosphorous32.59 mg
Sodium42.55 mg
Potassium625 mg
Omega-3 fats220mg
Folate (vitamin B9)142 mcg
Beta carotene2605 mcg
Vitamin A434.17 mcg
Vitamin C30.28 mg
Magnesium86.97 mg

Spinach is high in carotenoids, which your body can turn into vitamin A. Vitamin C is a powerful antioxidant that promotes skin health and immune function. Insoluble fiber may benefit your digestion. Eating spinach may benefit eye health, reduce oxidative stress, help prevent cancer, and reduce blood pressure levels.


Spinach is a versatile green leafy vegetable and can be eaten raw or cooked. It is available fresh, frozen, or canned. Here are some tips to try to incorporate more spinach into a daily routine:

  • Add spinach to pastas and soups.
  • Lightly saute spinach in a small amount of extra virgin olive oil. Season with freshly-ground black pepper and freshly grated cheese or mayonnaise.
  • Add spinach to a wrap, sandwich, or flatbread.
  • Make a dip with spinach, such as spinach and artichoke dip or spinach and goat cheese dip.
  • Add a handful of fresh spinach to an omelet or scrambled or can add a handful into a smoothie.

Side Effects

If someone is taking blood-thinners, such as warfarin, it is important that they do not suddenly begin to change the amount of food they eat containing vitamin K, which plays a large role in blood clotting.

Consuming too much potassium can be harmful for those whose kidneys are not fully functional. If the kidneys are unable to remove excess potassium from the blood, it could be fatal. It is important that people with kidney problems do not consume dangerous levels of potassium. Spinach is best consumed as part of a nutritious diet.