Spinach (Cooked, Blanched, Drained with Salt)
Spinach, a nutrient-packed leafy green, is a versatile ingredient that brings a wealth of health benefits to your table. Whether served as a side dish or incorporated into a variety of recipes, its rich array of vitamins and minerals supports a healthy diet and vibrant lifestyle.
Here’s a closer look at the nutritional profile of cooked, blanched, and drained spinach with a pinch of salt:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 23.0 kcal |
| Protein | 2.97 g |
| Total Fat | 0.26 g |
| Saturated Fat | 0.043 g |
| Carbohydrates | 3.75 g |
| Dietary Fiber | 2.4 g |
| Sugars | 0.43 g |
| Calcium | 136.0 mg |
| Iron | 3.57 mg |
| Magnesium | 87.0 mg |
| Phosphorus | 56.0 mg |
| Potassium | 466.0 mg |
| Sodium | 306.0 mg |
| Zinc | 0.76 mg |
| Copper | 0.174 mcg |
| Manganese | 0.935 mg |
| Selenium | 1.5 mcg |
| Vitamin C | 9.8 mg |
| Thiamin (Vitamin B1) | 0.095 mg |
| Riboflavin (Vitamin B2) | 0.236 mg |
| Niacin (Vitamin B3) | 0.49 mg |
| Vitamin B6 | 0.242 mg |
| Folate (Vitamin B9) | 146.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 524.0 mcg |
| Vitamin E | 2.08 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Spinach is naturally free from major allergens such as gluten, dairy, and nuts. However, it’s important to be cautious if you have sensitivities to oxalates, as spinach contains oxalic acid, which can interfere with calcium absorption in some individuals when consumed in large quantities.
Dietary Preferences
- Vegetarian: Spinach is a perfect choice for vegetarian meals, providing a solid plant-based protein source.
- Vegan: As a plant-based food, it is ideal for vegan diets.
- Low Calorie: With just 23 kcal per 100g, spinach is an excellent addition to weight-conscious diets.
- Gluten-Free: Naturally gluten-free, making it suitable for those with gluten sensitivity or celiac disease.
- Low Sodium (with careful use): While naturally containing sodium, spinach can be enjoyed in low-sodium diets when prepared without added salt.
Health Benefits
- Rich in Vitamins and Minerals: Spinach is a powerhouse of essential nutrients, including vitamin A, vitamin C, iron, and folate, all of which are important for maintaining immune function, skin health, and overall vitality.
- High in Fiber: The fiber content in spinach aids in digestion, helping to maintain gut health and regulate blood sugar levels.
- Antioxidant Properties: The high levels of vitamins A and C, along with other phytonutrients like flavonoids, provide antioxidant protection, combating oxidative stress and inflammation in the body.
- Bone Health Support: With substantial amounts of calcium and magnesium, spinach contributes to the maintenance of strong bones.
- Eye Health: Spinach is rich in lutein and zeaxanthin, compounds known to support eye health and reduce the risk of age-related macular degeneration.
Cooking and Preparation Tips
To preserve the nutrients and maximize the benefits of spinach, it’s best to cook it briefly, such as by blanching or steaming. Overcooking spinach can lead to the loss of water-soluble vitamins like vitamin C. If you’re making a spinach-based dish, avoid adding too much salt to keep it in line with a heart-healthy diet.
Conclusion
Spinach is a superfood that offers a variety of essential nutrients in every bite. Whether you’re enjoying it in a salad, stew, or as a stand-alone side dish, cooked spinach provides numerous health benefits. It’s low in calories, packed with fiber, and rich in vitamins and minerals, making it a perfect addition to any meal, especially for those looking to improve their overall nutrition without sacrificing flavor.
