vegetable

Spinach — Nutrition & Culinary Profile

Spinach is a leafy green vegetable with a mild, slightly sweet flavor. It's rich in nutrients and can be used in a variety of dishes, from salads and smoothies to sautéed side dishes and pasta sauces.

Calories23kcal

Protein3.2g

Fat0.4g

Carbohydrates3.6g

Fiber2.2g

Sugar0.4g

Density0.93g/ml

Portion100g

Shelf life3days

Vitamins

A469mg

C28.1mg

D0mg

E2mg

K482.9mg

B10.1mg

B20.2mg

B30.7mg

B50.4mg

B60.1mg

B9194.7mg

B120mg

Minerals

Calcium30mg

Iron2.5mg

Magnesium79mg

Phosphorus29mg

Potassium540mg

Sodium24mg

Zinc0.5mg

Selenium0.9mg

Culinary profile

sweetness2

acidity2

bitterness6

umami4

aroma3

texturesoft, delicate

Properties

glycemic index1

glycemic load0.1

ph6.5

water activity0.99

Diets

✓ vegan✓ vegetarian✓ paleo✓ gluten free✓ mediterranean

Processing states

raw

Fresh, unprocessed ingredient. Store refrigerated.

23 kcal4°C168 hrs

boiled

Cooked in boiling water. Softer texture, some nutrient loss to water.

21.85 kcal4°C48 hrs

steamed

Steamed. Minimal nutrient loss, retains natural texture.

22.54 kcal4°C48 hrs

baked

Oven-baked. Moderate water loss, flavour concentration.

25.3 kcal4°C48 hrs

grilled

Grilled over high heat. Fat drips off, smoky flavour.

24.84 kcal4°C24 hrs

fried

Pan-fried or deep-fried in oil. Higher fat and calorie content.

101.76 kcal4°C24 hrs

smoked

Smoked. Extended shelf life, concentrated flavour, lower moisture.

26.45 kcal4°C168 hrs

frozen

Frozen at -18°C. Nutrition virtually unchanged. Thaw before use.

23 kcal-18°C4320 hrs

dried

Dried/dehydrated. Highly concentrated nutrients. Rehydrate before cooking.

184 kcal20°C4320 hrs

pickled

Pickled in brine or vinegar. Acidic taste, extended shelf life.

30.04 kcal4°C720 hrs

Best pairings

Garlic9.0 / 10

Olive oil8.8 / 10

Hard cheese8.7 / 10

Almonds8.5 / 10

Salmon8.5 / 10

Lemon8.5 / 10

Pasta8.2 / 10