Spinach (Cooked, Blanched, Drained, No Salt) – Nutritional Information
Spinach, when cooked, blanched, and drained without the addition of salt, is a highly nutritious vegetable that offers a range of essential vitamins and minerals. This leafy green is known for its rich content of vitamins A and C, as well as minerals such as calcium, iron, and magnesium. With its low calorie count and high fiber content, spinach is an excellent addition to any meal, whether served as a side dish, incorporated into salads, or blended into sauces and soups.
Ingredients:
- Spinach (Cooked, Blanched, Drained, No Salt)
Nutritional Breakdown (per 100g serving):
| Nutrient | Amount |
|---|---|
| Energy | 23.0 kcal |
| Protein | 2.97 g |
| Total Fat | 0.26 g |
| Saturated Fat | 0.043 g |
| Carbohydrates | 3.75 g |
| 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 | 70.0 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:
- Free from common allergens such as gluten, dairy, eggs, soy, peanuts, tree nuts, and shellfish. Always check for cross-contamination in processed or pre-packaged spinach products.
Dietary Preferences:
- Vegan
- Vegetarian
- Gluten-Free
- Low in Calories
- High in Fiber
- Low in Fat
- Rich in Micronutrients
Spinach is a versatile, nutrient-dense vegetable, perfect for a wide range of dietary needs. Its high levels of calcium and iron make it especially beneficial for those on plant-based diets. Additionally, its content of vitamin K, magnesium, and antioxidants supports bone health and cellular function.
Health Benefits:
- Rich in Iron: Ideal for maintaining healthy red blood cells and preventing iron deficiency anemia.
- High in Magnesium: Supports muscle function, nerve transmission, and bone health.
- Packed with Fiber: Promotes digestive health, regulates blood sugar levels, and helps manage weight.
- Loaded with Antioxidants: Protects cells from oxidative stress and supports overall immune health.
Cooking Tips:
To preserve the maximum amount of nutrients, it’s best to blanch spinach quickly in boiling water, then cool it in ice water to stop the cooking process. This method helps retain the vibrant green color and minimizes nutrient loss. Spinach can also be frozen for longer storage. When preparing spinach in dishes, consider sautéing it with a touch of olive oil or adding it to soups and casseroles for added texture and flavor.
Conclusion:
This Cooked, Blanched, and Drained Spinach is a powerhouse of nutrients and an ideal ingredient for anyone looking to increase their intake of vitamins and minerals while keeping their meals light and healthy. Its versatility and compatibility with various dietary preferences make it a go-to food in many kitchens. Whether you’re a vegan, vegetarian, or simply someone looking to eat more greens, spinach is a must-have ingredient for your pantry.
