Spinach
About the ingredient spinach. Including 913 recipes with spinach, nutrition data, and where to find it.
Contents
What is spinach?
Spinach is an edible flowering plant in the family of Amaranthaceae. It is native to central and southwestern Asia.
Nutrition
Spinach has a high nutritional value and is extremely rich in antioxidants, especially when fresh, steamed, or quickly boiled.
It is a rich source of vitamin A (and especially high in lutein), vitamin C, vitamin E, vitamin K, magnesium, manganese, folate, betaine, iron, vitamin B2, calcium, potassium, vitamin B6, folic acid, copper, protein, phosphorus, zinc, niacin, selenium and omega-3 fatty acids. Recently, opioid peptides called rubiscolins have also been found in spinach.
Polyglutamyl folate (Vitamin B 9 or folic acid) is a vital constituent of cells and spinach is a good source of folic acid, but boiling spinach can more than halve the level of folate left in the spinach, but microwaving does not affect folate content.
Vitamin B9 was first isolated from spinach in 1941.
Iron
Spinach, along with other green leafy vegetables, is considered to be a rich source of iron.
The iron in spinach is poorly absorbed by the body unless eaten with vitamin C and calcium. The type of iron found in spinach is non-blood (non-heme), a plant iron, which the body does not absorb as efficiently as blood (heme) iron, found in meat.
Calcium
Spinach also has a high calcium content. However, the oxalate content in spinach also binds with calcium, decreasing its absorption. Calcium and zinc also limit iron absorption. The calcium in spinach is the least bioavailable of calcium sources. By way of comparison, the body can absorb about half of the calcium present in broccoli, yet only around 5% of the calcium in spinach. Oxalate is one of a number of factors that can contribute to gout and kidney stones.
Types of Spinach
Savoy has dark green, crinkly and curly leaves. It is the type sold in fresh bunches in most supermarkets. One heirloom variety of savoy is Bloomsdale, which is somewhat resistant to bolting.
Flat/smooth leaf spinach has broad smooth leaves that are easier to clean than savoy. This type is often grown for canned and frozen spinach, as well as soups, baby foods, and processed foods.
Semi-savoy is a hybrid variety with slightly crinkled leaves. It has the same texture as savoy, but it is not as difficult to clean. It is grown for both fresh market and processing. Five Star is a widely grown variety and has good resistance to running up to seed.
Nutrition
Nutrition Facts
Serving Size 1 cup (30g)Where found
Spinach is usually found in the produce section or aisle of the grocery store or supermarket.
Food group
Spinach is a member of the Vegetables and Vegetable Products US Department of Agriculture nutritional food group.
How much does spinach weigh?
| Amount | Weight |
|---|---|
| 1 cup | 30 grams |
| 1 bunch | 340 grams |
| 1 leaf | 10 grams |
| 1 package (10 oz) | 284 grams |
Related
Vegetables and Vegetable Products
| In Chinese: | 菠菜 | |
| British (UK) term: | ||
| en français: | les épinards | |
| en español: | espinacas |
Recipes using spinach
There are 913 recipes that contain this ingredient.
Spinach & Strawberry Smoothie
Here’s another healthy breakfast recipe that we’ve created for Fertility Road magazine. For those that are short on time in the morning, this quick and simple smoothie recipe is the perfect fertility boosting breakfast option.
Borani Esfanaj (Spinach-Yogurt Salad or Dip)
Spinach yogurt dip with a touch of kick. Musky and sweet spices compliment the spinach and tangy yogurt.
Pizza Time - Onion, Pepper & Spinach (with optional Mushrooms)
I made two pizzas today, but since my target audience does not much like mushrooms I only took a photo of this one.
Chicken Potato & Spinach Salad
A chicken breast and potato salad with spinach, dressed with a creamy and tangy tarragon-mustard dressing.
Grape & Spinach Smoothie
If you’re looking for a green smoothie recipe that’s nutritious and delicious then this is the one for you. It’s made with only 3 ingredients and the grapes give this healthy drink a real sweet taste, unlike other green smoothies that can sometimes taste quite bitter. It makes the perfect healthy breakfast or snack!
Lamb Loin with English Spinach Semi Dried Tomatoes & Bush Tomato Chutney
BBQ'd Lamb Loin stuffed with semi dried tomatoes and asparagus spears and served with bush tomato chutney and sauteed English spinach.
Salmon Fillet with Dilled Potatoes
Quick, easy and delicious. The creamy potato salad was a great side dish to serve with dilly salmon, and we had all the goodness our bodies needed as well. A perfect dinner on a busy weekday.
Zesty Artichoke Spinach Dip
Excite your friends with this tasty dip that goes well with salted crackers or tortilla chips.
Open Face Spinach Egg Sandwich
This delicious breakfast sandwich takes no time to make, and it has all the nutritions you need before lunch. No excuse to skip your breakfast.
Spinach & Leek Soup
Very good! The recipe was fairly easy to make. I used miso paste and a very flavourful vegetable stock base, which gave the soup a great depth of flavour. Served soup with brown rice, and it was delicious yet filling and packed with goodness.
Crunchy Spinach Dip
A scrumptious spinach dip that's easy to make and tastes amazing with blue tortilla chips.
Cheesy Gnocchi with Spinach & Beans
Italian gnocchi with spinach and white beans topped with melted mozzarella and Parmesan. Comes together quickly and hits all the right notes. An easy and delicious vegetarian dinner to make for your family.
Spinach, Artichoke & Swiss Cheese Bread Pudding
Adapted this recipe from Emeril of Foodnetwork. Bread pudding not only can be a dessert, but also a savory main dish. This bread pudding is cheesy, tasty and packed with flavors. Spinach, artichokes and swiss cheese with milk and eggs make this bread pudding delicious yet wholesome.
