per 100 grams
Carbohydrates 3.6 g
Proteins 2.9 g
Fats 0.4 g
Water 91.4 g
Sugar 0.4 grams
Fiber 2.2 grams
Trans Fats 0 ug
Ash 1.7 grams


23 Calories per 100g

Spinach is a leafy green vegetable that is grown from spunky seeds. It has a mild flavor, with hints of salt and pepper, that makes it an ideal vegetable to incorporate into many meals. As it is often cooked down in most dishes, its texture is soft, even delicate in some cases, making it a popular choice with children and adults alike. Spinach is a nutrient-dense food; it is high in vitamins and minerals such as calcium, magnesium, iron and phosphorus, and is an excellent source of dietary fiber.

A member of the Amaranthaceae family, Spinach generally grows in spring and summer but can also be grown earlier in greenhouses. The plants have light green or purple stems and are crowned with decorative, large but tender leaves. The best way to identify spinach is by its unique crinkly leaves, which look “wrinkled” and are similar to those found in baby kale. The leaves contain small amounts of oxalic acid, which makes them slightly bitter when raw but gives them a sweeter flavour when cooked. There are many types of spinach, but the two most common varieties are flat-leaved and savoy.

Spinach is a very versatile vegetable, you can enjoy it in salads, grilled, sautéed, added to soups, stews and even omelettes. To get the best taste out of spinach, it’s important to cook it properly. Too long and the spinach will become wilted and mushy, while too short and the leaves can become hard and inedible. The best way to cook Spinach is to quickly sauté it in a pan with just a bit of oil. This way you preserve the majority of its nutrients and the flavour.

When buying Spinach, opt for organic, if possible. Non-organic spinach may contain residual pesticides, so it’s important to take extra care when washing your Spinach leaves. When possible, buy locally, to get the freshest Spinach and avoid decaying and slimy leaves.

When storing Spinach, remove it from its packaging and place it into a dry cloth or paper towel, and then put it into an airtight bag in the refrigerator. If you have fresh Spinach, use it up within a few days. If you have dried Spinach, either store it in an airtight container or in the refrigerator for up to a week.

There are many delicious ways to add Spinach to your daily diet. Spinach is an ideal accompaniment to eggs, salads, sandwiches and more. If you’re looking for an easy way to add more nutrition to your meals, why not try making Spinach pesto? Spinach pesto is a delicious and nutritious alternative to regular pesto, with no loss of flavour. Or why not try a new combination and add Spinach to your soups, casseroles and pasta dishes. There really is no limit to how you can add Spinach to your meals.

Spinach is a great way to add nutrition and flavour to your diet. Not only is Spinach low in calories, but it’s also high in vitamins and minerals. Plus, with its mild flavour, it can easily be added to a wide variety of recipes. Whether you’re looking to cook spinach fresh, or opt for a drier form, there are many ways to incorporate this delightful vegetable into your daily meals.