Spinach (Frozen, Chopped or Leaf, Cooked, Blended, Drained, with Salt)
Spinach, whether frozen and chopped, or fresh leaves that have been cooked, blended, and drained with salt, is a nutrient-packed leafy green that offers numerous health benefits. Known for its versatility, spinach can be incorporated into a wide variety of dishes, including soups, casseroles, salads, and smoothies. It provides a range of essential vitamins and minerals, making it a great choice for maintaining overall well-being.
Nutritional Breakdown
| Nutrient | Amount | Daily Value % |
|---|---|---|
| Energy | 34 kcal | 2% |
| Protein | 4.01 g | 8% |
| Total Fat | 0.87 g | 1% |
| Saturated Fat | 0.036 g | 0% |
| Carbohydrates | 4.8 g | 2% |
| Fiber | 3.7 g | 15% |
| Sugars | 0.51 g | – |
| Calcium | 153 mg | 15% |
| Iron | 1.96 mg | 11% |
| Magnesium | 82 mg | 20% |
| Phosphorus | 50 mg | 7% |
| Potassium | 302 mg | 9% |
| Sodium | 322 mg | 14% |
| Zinc | 0.49 mg | 4% |
| Copper | 0.161 mcg | 18% |
| Manganese | 0.717 mg | 31% |
| Selenium | 5.5 mcg | 10% |
| Vitamin C | 2.2 mg | 4% |
| Thiamin (Vitamin B1) | 0.078 mg | 6% |
| Riboflavin (Vitamin B2) | 0.176 mg | 13% |
| Niacin (Vitamin B3) | 0.439 mg | 3% |
| Vitamin B6 | 0.136 mg | 8% |
| Folate (Vitamin B9) | 121 mcg | 30% |
| Vitamin B12 | 0.0 mcg | 0% |
| Vitamin A | 603 mcg | 67% |
| Vitamin E | 3.54 mg | 24% |
| Vitamin D2 | 0.0 mcg | 0% |
Allergen Information
Spinach, when cooked and blended as described, is naturally free of common allergens. However, it is important to note that it may have been processed in facilities where other allergens, such as nuts or soy, are present. Always check product labels for specific allergen information.
Dietary Preferences
- Vegetarian: Spinach is a plant-based food, making it suitable for vegetarians.
- Vegan: This ingredient is also vegan-friendly, as it contains no animal products.
- Gluten-Free: Spinach is naturally gluten-free, making it safe for those with gluten intolerance or celiac disease.
- Low-Calorie: With only 34 kcal per serving, spinach is a great option for those on calorie-controlled diets.
Health Benefits
Spinach is a low-calorie, nutrient-dense food that provides a wealth of health benefits. Rich in vitamins, minerals, and antioxidants, it supports a variety of bodily functions:
- Rich in Iron: Spinach is an excellent source of non-heme iron, which is important for the production of hemoglobin and the prevention of iron-deficiency anemia.
- High in Fiber: The high fiber content helps to regulate digestion, promote gut health, and maintain a healthy weight by promoting feelings of fullness.
- Packed with Vitamin A: The high vitamin A content in spinach is vital for eye health, immune function, and skin maintenance.
- Magnesium: This leafy green provides a good amount of magnesium, which plays a role in muscle function, bone health, and energy production.
- Antioxidants: Spinach is rich in antioxidants, including vitamins A and C, which help combat oxidative stress and reduce the risk of chronic diseases.
Advice for Incorporation in Recipes
Spinach, in its frozen, chopped, or cooked form, can be seamlessly added to various recipes, making it an easy way to boost the nutrient profile of any dish. Here are some ideas:
- Soups and Stews: Add spinach to soups or stews to increase their fiber and iron content.
- Smoothies: Blend spinach into your morning smoothies for an extra punch of vitamins and minerals without compromising flavor.
- Casseroles: Spinach is a fantastic addition to vegetable casseroles or pasta bakes, enhancing both the flavor and nutritional value.
- Salads: Fresh spinach leaves can be used as a base for salads, or cooked spinach can be incorporated into warm salads, giving a rich, savory element.
- Egg Dishes: Spinach pairs wonderfully with eggs, whether in omelets, frittatas, or quiches.
Conclusion
Spinach, whether frozen, chopped, cooked, or blended with salt, is a highly nutritious, versatile ingredient that enhances both the flavor and health benefits of a wide variety of dishes. With its wealth of essential vitamins, minerals, and antioxidants, this leafy green is a must-have in any kitchen. By incorporating spinach into your meals, you can enjoy a natural, low-calorie source of vital nutrients that support your overall health and well-being.
