
Sweet Potato

Swiss Chard
Spinach
A leafy green vegetable, spinach is a nutritional powerhouse. It's rich in iron, calcium, and a variety of essential vitamins, making it an excellent addition to any diet.
5
1 handful
(30 grams)
CAL
A
Nutri-Score
Packed with vitamins and minerals, and a great source of antioxidants.
Value per 100 grams & per cup (30g):
25 kcal / 5 kcal
Protein
3 grams / 1 grams
Fats
0.5 grams / 0.1 grams
Carbohydrates
3.5 grams / 1 grams
Fiber
2 grams / 0.5 grams
Vitamins & Nutrients
- Vitamin K: Important for bone health and blood clotting.
- Vitamin A: Supports eye health and immune function.
- Iron: Helps in the production of red blood cells and prevents anemia.
- Folate: Crucial for cell growth and metabolism.
Satiety and Feelings
Spinach is light but fiber-rich, making it a filling option that supports digestive health. Its high water content also helps in keeping you hydrated while feeling satisfied.
What does 100 g look like?
3 to 4 handfuls or about 2 cups of raw spinach.
What does 2000/2500 calories look like?
About 90 cups of spinach (18 kg).
Daily Value per 100 grams %
Vitamin K ⭐⭐⭐⭐
100%
Vitamin A
55%
Vitamin C
45%
Iron
15%
Fiber
10%
Protein
5%
Sodium (Salt)
5%
Carbohydrates
1%
Total Fat
1%
Saturated Fat
Saturated Fat
0%
Cholesterol (free)
0%
Sugar (natural)
1%
Calories
1%
Did you know?
- Spinach has been cultivated for over 2,000 years, originating from ancient Persia (modern-day Iran).
- Spinach is often referred to as a “superfood” due to its dense nutrient profile, being rich in vitamins, minerals, and antioxidants.
- Spinach was introduced to Europe through Spain in the 11th century and quickly became a popular vegetable.
- Eating spinach with a source of fat, like olive oil, helps increase the absorption of its fat-soluble vitamins like
Drawback
- High in oxalates, which can interfere with calcium absorption and contribute to kidney stones.
- Contains Vitamin K, which can interfere with blood thinners like warfarin, requiring monitoring for people on such medication.
- May cause gas or bloating in some individuals due to its fiber content and FODMAPs.
































































































