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Spinach

About the ingredient spinach. Including 913 recipes with spinach, nutrition data, and where to find it.

 

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)
Amount per Serving
Calories 6Calories from Fat 1
 % Daily Value *
Total Fat 0.1g 0%
Saturated Fat 0.0g 0%
Trans Fat ~
Cholesterol 0mg 0%
Sodium 23mg 1%
Total Carbohydrate 1.1g 0%
Dietary Fiber 1g 3%
Sugars 0.1
Protein 0.9g
Vitamin A 56% Vitamin C 14%
Calcium 3% Iron 5%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your caloric needs.

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

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 and Strawberry Smoothie
Spinach & Strawberry Smoothie
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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)
Borani Esfanaj (Spinach-Yogurt Salad or Dip)
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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)
Pizza Time - Onion, Pepper & Spinach (with optional Mushrooms)
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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 and Spinach Salad
Chicken Potato & Spinach Salad
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A chicken breast and potato salad with spinach, dressed with a creamy and tangy tarragon-mustard dressing.

Artichoke Spinach Dip
Artichoke Spinach Dip
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I got this recipe from a friend I used to work with. It is so good!

Spinach Lasagne
Spinach Lasagne
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Spinach Lasagne recipe

Lamb Loin with English Spinach Semi Dried Tomatoes and Bush Tomato Chutney
Lamb Loin with English Spinach Semi Dried Tomatoes & Bush Tomato Chutney
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BBQ'd Lamb Loin stuffed with semi dried tomatoes and asparagus spears and served with bush tomato chutney and sauteed English spinach.

Loaded Vegetable Burger
Loaded Vegetable Burger
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Veggie Burger recipe

Pasta with Spinach and Tomato Cream Sauce
Pasta with Spinach & Tomato Cream Sauce
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Pasta with Spinach and Tomato Cream Sauce recipe

Salmon Fillet with Dilled Potatoes
Salmon Fillet with Dilled Potatoes
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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
Zesty Artichoke Spinach Dip
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Excite your friends with this tasty dip that goes well with salted crackers or tortilla chips.

Open Face Spinach Egg Sandwich
Open Face Spinach Egg Sandwich
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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.

Vegetable Curry
Vegetable Curry
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Vegetable Curry recipe

Spinach and Leek Soup
Spinach & Leek Soup
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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.

Sausage & Lentil Soup
Sausage & Lentil Soup
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Sausage & Lentil Soup recipe

Crunchy Spinach Dip
Crunchy Spinach Dip
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A scrumptious spinach dip that's easy to make and tastes amazing with blue tortilla chips.

Chilled Spinach Yogurt Soup
Chilled Spinach Yogurt Soup
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Chilled Spinach Yogurt Soup recipe

Cheesy Gnocchi with Spinach and Beans
Cheesy Gnocchi with Spinach & Beans
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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.

Easy Oven Turkey Meatballs
Easy Oven Turkey Meatballs
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Easy Oven Turkey Meatballs recipe

Lentil Sweet Potato Burgers
Lentil Sweet Potato Burgers
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Lentil Rice Burgers recipe

Spinach, Artichoke and Swiss Cheese Bread Pudding
Spinach, Artichoke & Swiss Cheese Bread Pudding
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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.

Curried Spinach Salad
Curried Spinach Salad
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A fresh take on spinach salad. This sweet and savory salad is a wonderful alternative to the bacon and tomato variety.

All 913 recipes

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