Spinach (No Salt, Solids) – Nutritional Information & Ingredient Breakdown
Spinach is a leafy green vegetable that is not only a delicious addition to various dishes but also offers a wide range of essential nutrients. Known for its vibrant green color and mild flavor, spinach can be consumed both cooked and raw, making it versatile in many culinary preparations. It provides a wealth of vitamins, minerals, and fiber, all while being low in calories. This makes it an excellent choice for those looking to boost the nutritional value of their meals without significantly adding to their caloric intake. Below is a detailed breakdown of the nutritional components found in spinach (no salt, solids):
Nutritional Information (per 100g of Spinach)
| Nutrient | Amount |
|---|---|
| Energy | 19 kcal |
| Protein | 2.11 g |
| Total Fat | 0.37 g |
| Saturated Fat | 0.06 g |
| Carbohydrates | 2.92 g |
| Fiber | 2.2 g |
| Sugars | 0.33 g |
| Calcium | 83.0 mg |
| Iron | 1.58 mg |
| Magnesium | 56.0 mg |
| Phosphorus | 32.0 mg |
| Potassium | 230.0 mg |
| Sodium | 75.0 mg |
| Zinc | 0.42 mg |
| Copper | 0.116 mcg |
| Manganese | 0.493 mg |
| Selenium | 1.2 mcg |
| Vitamin C | 13.5 mg |
| Thiamine (Vitamin B1) | 0.018 mg |
| Riboflavin (Vitamin B2) | 0.106 mg |
| Niacin (Vitamin B3) | 0.271 mg |
| Vitamin B6 | 0.08 mg |
| Folate | 58.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 404.0 mcg |
| Vitamin E | 1.6 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Spinach, in its natural form, is free from common allergens like gluten, dairy, eggs, and nuts. It is safe for individuals with allergies to these ingredients. However, as with any vegetable, it is important to ensure that it has not been cross-contaminated with allergens during processing or packaging. Always check labels when purchasing packaged spinach to confirm there are no added allergens or preservatives.
Dietary Preferences
Spinach fits seamlessly into a variety of dietary plans, including:
- Vegan: It is plant-based and contains no animal-derived ingredients.
- Vegetarian: A perfect addition to a vegetarian diet, offering a healthy source of plant protein.
- Gluten-Free: Naturally gluten-free, spinach is an excellent choice for those with celiac disease or gluten sensitivity.
- Low-Carb/Keto: With only 2.92g of carbohydrates per 100g, spinach is suitable for low-carb or keto diets.
- Low-Sodium: While spinach contains some sodium naturally, it is considered low-sodium, making it a great option for individuals looking to reduce their sodium intake.
Health Benefits & Usage Tips
Spinach is renowned for its health-promoting properties. It is rich in Vitamin A, which supports eye health and immune function. The high iron content in spinach is beneficial for maintaining healthy blood and preventing anemia, especially in plant-based diets. Additionally, spinach provides a significant amount of Vitamin C for skin health and immune support. The fiber in spinach promotes digestive health and can aid in weight management by keeping you feeling full longer.
When preparing spinach, whether cooked or raw, consider the following tips:
- Raw Spinach: Incorporate it into salads, smoothies, or sandwiches for a fresh, nutritious boost.
- Cooked Spinach: Sauté or steam spinach to preserve its nutrients while enhancing its flavor. Be cautious not to overcook to maintain its rich nutrient profile.
- Spinach in Soups and Stews: Add spinach towards the end of cooking to preserve its vitamins and minerals.
Conclusion
Spinach is an incredibly nutritious food that provides a range of vitamins, minerals, and antioxidants while being low in calories and fat. Whether you’re adding it to smoothies, salads, soups, or baked dishes, it offers endless versatility for enhancing the nutritional value of your meals. With its high fiber content, spinach also promotes digestion and supports heart health, making it a must-have in any balanced diet.
