Spinach scores a strong 73/100, primarily driven by its rich micronutrient profile and status as an unprocessed whole food, making it an excellent addition to a balanced diet.
Spinach is a minimally processed whole food, classified as NOVA 1.
A 100g serving provides 49% of the Daily Value for Folate and 52% for Vitamin A.
It offers 2.2g of fiber per 100g, contributing to daily fiber intake.
With only 23 calories per 100g, spinach is a nutrient-dense, low-calorie option.
It delivers 15% of the Daily Value for Iron and 19% for Magnesium per 100g.
Scores +8 points above the vegetable category average (65/100 across 68 foods).
Fiber
2.2g
8% of Daily Value
Protein
2.9g
6% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
79mg
3% of Daily Value
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What it brings to the table
Fiber (2.2g)+1
Micronutrients (Potassium, Iron, Magnesium, Vitamin A, Vitamin C, Vitamin E, Vitamin K, Folate)+12
Whole food (NOVA 1)+10
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What holds it back
Nothing significantly penalised here. Well done.
Why it scores 73
Spinach achieves a FoodScore of 73/100, placing it in the 'Good' category. This high score is largely due to its significant micronutrient density and its classification as an unprocessed whole food. It receives a substantial bonus of +12 points for its rich content of essential micronutrients, including high levels of Potassium (558mg, 12% DV), Iron (2.7mg, 15% DV), Magnesium (79mg, 19% DV), Vitamin A (52% DV), Vitamin C (31% DV), and Folate (49% DV). Additionally, as a NOVA class 1 food, spinach earns a strong +10 point bonus for being minimally processed. Its 2.2g of fiber per 100g also contributes a +1 point bonus. The food incurs no penalties, as it contains no added sugars, saturated fat, or high sodium levels. To achieve an even higher score, spinach would need to provide a higher protein content or a broader range of micronutrients in even greater quantities, though its current profile is already exceptionally strong for a vegetable.
Health benefits
What the nutrients in spinach (raw) actually do for you, grounded in established dietary science.
Supports Bone Health
Spinach is a valuable food for maintaining strong bones. It provides 99mg of calcium (8% DV) and 79mg of magnesium (19% DV) per 100g, both crucial minerals for bone structure and density. Additionally, spinach is an excellent source of Vitamin K, which plays a key role in bone metabolism and the regulation of calcium in the body. Including spinach regularly can contribute to the overall mineral intake needed for skeletal integrity, though it should be part of a diverse diet for comprehensive bone support.
Promotes Heart Health
The nutrient profile of spinach contributes positively to cardiovascular health. It is low in sodium (79mg per 100g) and contains no saturated or trans fats, which are important factors in managing blood pressure and cholesterol levels. The significant potassium content (558mg, 12% DV) helps to balance sodium levels and supports healthy blood pressure. Furthermore, the fiber (2.2g per 100g) in spinach can help manage cholesterol. While beneficial, a holistic dietary approach is essential for optimal heart health.
Aids in Blood Sugar Management
Spinach is an excellent choice for individuals focusing on blood sugar control. With only 23 calories and 2.2g of fiber per 100g, it has a very low glycemic impact. The fiber helps to slow down the absorption of sugars, preventing rapid spikes in blood glucose levels. As a NOVA 1 food, it is unprocessed and contains no added sugars, which is critical for managing blood sugar. Incorporating non-starchy vegetables like spinach into meals can help create a more balanced glycemic response.
Boosts Immune Function
Spinach is rich in several nutrients that are vital for a robust immune system. A 100g serving provides 31% of the Daily Value for Vitamin C and 52% for Vitamin A, both powerful antioxidants that protect cells from damage and support immune cell function. These vitamins are crucial for the development and maintenance of various immune cells. Regular consumption of spinach can help ensure adequate intake of these key immune-supporting vitamins, contributing to the body's natural defenses.
Supports Healthy Red Blood Cells
Spinach is a good source of nutrients essential for healthy red blood cell production. It provides 2.7mg of iron (15% DV) per 100g, a critical component of hemoglobin, which carries oxygen in the blood. Additionally, spinach is exceptionally high in folate (49% DV), a B vitamin necessary for DNA synthesis and the maturation of red blood cells. While plant-based iron is less readily absorbed than heme iron, pairing spinach with Vitamin C-rich foods can enhance its absorption, supporting energy levels and preventing iron deficiency.
Spinach scores a strong 73/100, primarily driven by its rich micronutrient profile and status as an unprocessed whole food, making it an excellent addition to a balanced diet.
How to eat it
Spinach is a versatile leafy green, commonly consumed raw in salads or blended into smoothies, and cooked in various dishes. Its mild flavor makes it adaptable to many cuisines. A typical serving size is one cup, which is about 30 grams, but it cooks down significantly, so larger quantities are often used in cooked preparations. It pairs well with lean proteins, whole grains, and other vegetables, adding nutrient density without many calories.
For maximum nutrient retention, eat spinach raw in salads, sandwiches, or wraps.
Add a handful of spinach to your morning smoothie for an invisible nutrient boost without altering the flavor much.
Sauté spinach lightly with garlic and a touch of olive oil as a quick and healthy side dish.
Incorporate spinach into pasta sauces, soups, stews, or casseroles during the last few minutes of cooking to preserve its texture and nutrients.
Store fresh spinach in a breathable bag in the refrigerator to maintain freshness and prevent wilting.
Things to keep in mind
Spinach contains oxalates, which can bind with calcium and iron, potentially reducing their absorption. For most healthy individuals consuming a varied diet, this is not a concern. However, individuals prone to kidney stones (specifically calcium oxalate stones) may need to moderate their intake of high-oxalate foods like spinach. Spinach is also rich in Vitamin K, which can interfere with the effectiveness of blood-thinning medications like warfarin. Individuals on such medication should maintain a consistent intake of Vitamin K-containing foods and consult their healthcare provider.
Yes, spinach is considered very healthy. It scores a strong 73/100 on FoodScore, largely due to its high concentration of vitamins and minerals like Vitamin A, Vitamin C, Folate, Iron, and Magnesium. It is also a low-calorie, high-fiber, and minimally processed food, making it an excellent choice for a balanced diet.
Is spinach good for weight loss?
Spinach is an excellent food for weight management. With only 23 calories per 100g and 2.2g of fiber, it is very low in energy density but high in nutrients. The fiber content helps promote satiety, making you feel fuller for longer. Its high water content also contributes to fullness without adding significant calories.
Is spinach an ultra-processed food?
No, spinach is not an ultra-processed food. It is classified as NOVA class 1, meaning it is an unprocessed or minimally processed food. This indicates it is consumed in its natural state or has undergone minimal processing like washing or trimming, retaining its inherent nutritional value.
How can I reduce the bitterness of spinach?
To reduce the mild bitterness in spinach, especially mature leaves, you can try cooking it. Sautéing or blanching spinach can help mellow its flavor. Pairing it with acidic ingredients like lemon juice or vinegar, or with creamy components like cheese, can also balance the taste. Younger spinach leaves tend to be less bitter.
What are some good alternatives to spinach?
If you're looking for alternatives to spinach, other leafy greens like kale, Swiss chard, or collard greens are excellent choices. They offer similar nutrient profiles and can be used in many of the same dishes. Arugula or romaine lettuce can also be good substitutes, especially in raw preparations like salads, though their nutrient density may vary.
Does cooking spinach reduce its nutritional value?
Cooking spinach can affect its nutrient content, but not always negatively. While some heat-sensitive vitamins like Vitamin C might be slightly reduced, cooking can actually increase the bioavailability of other nutrients, such as iron and calcium, by breaking down oxalates. Lightly steaming or sautéing is often preferred to retain most nutrients.
Can spinach help with anemia?
Spinach can contribute to managing anemia, particularly iron-deficiency anemia, due to its significant iron content (2.7mg per 100g, 15% DV) and high folate (49% DV). Both nutrients are crucial for red blood cell formation. To enhance iron absorption from spinach, pair it with a source of Vitamin C, such as citrus fruits or bell peppers.