what is the nutritional value spinach?
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“Spinach is an excellent source of vitamin K, vitamin A (in the form of carotenoids), manganese, folate … copper, vitamin B2, vitamin B6, vitamin E, calcium … and vitamin C,” according to the foundation's website World's Healthiest Foods.
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Spinach also contains several other vitamins and minerals, including potassium, magnesium, and vitamins B6, B9, and E. SUMMARY Spinach is an extremely nutrient-rich vegetable. It packs high amounts of carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium.
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Rich in nutrients One cup (89 grams) of chopped, raw, purple cabbage contains the following nutrients ( 1 ): Calories: 28. Protein: 1 gram. Carbs: 7 grams.
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['Calories: 128.', 'Protein: 7.5 grams.', 'Fat: Less than 1 gram.', 'Carbs: 25 grams.', 'Fiber: 7.3 grams.', 'Folate: 30% of the daily value (DV)', 'Manganese: 29% of the DV.', 'Phosphorus: 17% of the DV.']
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Spinach is also an excellent source of vitamin K, vitamin A, vitamin C and folate as well as being a good source of manganese, magnesium, iron and vitamin B2. Vitamin K is important for maintaining bone health and it is difficult to find vegetables richer in vitamin K than spinach.
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['milk, cheese and other dairy foods.', 'green leafy vegetables, such as broccoli, cabbage and okra, but not spinach.', 'soya beans.', 'tofu.', 'soya drinks with added calcium.', 'nuts.', 'bread and anything made with fortified flour.', 'fish where you eat the bones, such as sardines and pilchards.']
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Nutritionally, green onions have a combination of the benefits of onions and leafy greens like spinach or chard. They are an excellent source of vitamin K (one medium green onion provides 34% of adequate intake for women) as well as a good source of vitamin A, vitamin C, and folate.
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Spinach is a great source of iron. Make sure to combine vitamin-C-rich foods such as citrus fruits with plant iron like spinach to improve absorption.
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Load Up on Dark Leafy Greens like Spinach and Bok Choy Some of the best sources of potassium are dark leafy greens such as spinach, which when cooked has more than 800 mg of potassium per cup; bok choy, which contains around 600 mg per cup when boiled, and Swiss chard, which has almost 1,000 mg per cooked cup.
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At only 7 calories per cup of raw spinach and 41 per cup of cooked spinach, it's also a great choice for dieters.
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['Calories: 42.', 'Carbs: 10 grams.', 'Fiber: 2.2 grams.', 'Protein: 1 gram.', 'Fat: 0.5 grams.', 'Vitamin C: 9% of the Reference Daily Intake (RDI)', 'Manganese: 8% of the RDI.', 'Vitamin B6: 8% of the RDI.']
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For example, one cup of cooked spinach contains 7 grams of carbs with 4 grams of fiber, whereas one cup of raw spinach contains 1 gram of carbs with almost 1 gram of fiber (22, 23).
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Spinach (Bonus: Cook It to Get an Even Higher Dose of Iron) Just 1 cup of cooked spinach delivers more than 6 mg of iron as well as protein, fiber, calcium, and vitamins A and E.
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Both fresh and cooked spinach contain about the same amount of macronutrients in a 100-gram serving (roughly 3 1/3 cups raw or 1/2 cup cooked spinach). Related: Are You Getting Enough Iron?
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Research has shown that all plants contain protein and at least 14% of the total calories of every plant are protein. Broccoli contains more protein per calorie than steak and, per calorie, spinach is about equal to chicken and fish.
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['Calories: 47.', 'Fat: 0 grams.', 'Protein: 1 gram.', 'Carbs: 12 grams.', 'Fiber: 2 grams.', 'Vitamin C: 90% of the Daily Value (DV)', 'Folate: 8% of the DV.', 'Calcium: 4% of the DV.']
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Both servings are about 23 calories, 3.8 g of carbohydrates, 3 g of protein, 0.3 g of fat, and a whopping 2.4 g of fiber, which is 10 percent of the daily value. Raw Spinach Benefits: There is no need to shun raw spinach simply because it contains oxalic acid.