Spinach (Frozen, Chopped or Leaf, Unprepared)
Spinach, whether frozen and chopped or in its fresh, unprepared leaf form, is a versatile and nutrient-dense leafy green, often included in a wide range of culinary creations. Packed with essential vitamins, minerals, and antioxidants, spinach is a valuable addition to your diet, contributing to overall health and wellness.
Nutritional Information per 100g
| Nutrient | Amount |
|---|---|
| Energy | 29 kcal |
| Protein | 3.63 g |
| Fat | 0.57 g |
| Saturated Fat | 0.041 g |
| Carbohydrates | 4.21 g |
| Fiber | 2.9 g |
| Sugars | 0.65 g |
| Calcium | 129 mg |
| Iron | 1.89 mg |
| Magnesium | 75 mg |
| Phosphorus | 49 mg |
| Potassium | 346 mg |
| Sodium | 74 mg |
| Zinc | 0.56 mg |
| Copper | 0.144 mcg |
| Manganese | 0.704 mg |
| Selenium | 6 mcg |
| Vitamin C | 5.5 mg |
| Thiamine (B1) | 0.094 mg |
| Riboflavin (B2) | 0.224 mg |
| Niacin (B3) | 0.507 mg |
| Vitamin B6 | 0.172 mg |
| Folate | 145 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 586 mcg |
| Vitamin E | 2.9 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Spinach is naturally free from common allergens such as dairy, nuts, and gluten. However, if you are purchasing frozen spinach or spinach in prepared dishes, always check the product label for any cross-contamination or added ingredients that could include allergens like soy or dairy.
Dietary Preferences:
- Vegan: Yes
- Vegetarian: Yes
- Gluten-Free: Yes
- Low-Carb: Yes (Moderate)
- Low-Calorie: Yes
- Keto: Yes (Moderate carb content)
Health Benefits and Usage:
Spinach is not only low in calories but also rich in a variety of nutrients that support a balanced diet. It’s an excellent source of vitamin A, which promotes healthy vision, and a rich provider of folate, a B-vitamin essential for cell growth and metabolism. With high amounts of magnesium and potassium, spinach helps in maintaining good muscle and nerve function.
The fiber content in spinach aids in digestion and supports a healthy gut, while its antioxidants, like vitamin C and vitamin E, play an important role in boosting immunity and reducing oxidative stress in the body. Additionally, the iron in spinach, although non-heme iron (plant-based), can contribute to maintaining healthy red blood cell levels when paired with vitamin C-rich foods.
Spinach can be enjoyed in various ways – from raw in salads to sautéed in dishes, added to soups, casseroles, or blended into smoothies. Whether used as a side dish or incorporated into a main course, spinach enhances both the flavor and nutritional profile of any meal.
Conclusion:
Spinach, whether frozen and chopped or fresh, is a highly nutritious food option that provides essential vitamins, minerals, and antioxidants to support your overall health. Its versatility makes it easy to incorporate into various dishes, and its low calorie and high nutrient content make it a great choice for those pursuing a balanced diet. Adding spinach to your meals not only boosts your vitamin intake but also enhances the flavor and texture of a wide variety of dishes.
