📊 Full nutrition facts — per 100g
| Nutrient | Amount | % Daily value | Level |
|---|---|---|---|
| Calories | 23 kcal | 1% | |
| Vitamin K | 483µg | 403% | |
| Vitamin A | 9376 IU | 188% | |
| Folate | 194µg | 49% | |
| Vitamin C | 28.1mg | 31% | |
| Iron | 2.7mg | 15% | |
| Calcium | 99mg | 8% | |
| Magnesium | 79mg | 19% | |
| Protein | 2.9g | 6% | |
| Lutein+Zeaxanthin | 12197µg | — |
Based on Australian Nutrient Reference Values (NRV). Source: FSANZ Australian Food Composition Database & USDA FoodData Central. Daily values based on a 2,000 calorie diet.
📈 Glycaemic index (GI)
💊 Key vitamins & minerals
✅ Health benefits
Spinach has the highest lutein and zeaxanthin of any common vegetable — carotenoids that accumulate in the retina and protect against macular degeneration and cataracts.
403% of daily vitamin K in just 100g — more than any other common vegetable — essential for bone mineralisation and preventing osteoporosis.
49% of daily folate needs per 100g, critical for neural tube development in early pregnancy. Combined with iron (15% RDI), it supports the increased demands of pregnancy.
Non-haem iron, but combining spinach with vitamin C — a squeeze of lemon — increases iron absorption by 200–300%, making it a practical iron source.
⚠️ Who should limit or avoid this food
Highest vitamin K of any common food (403% RDI/100g). Sudden large increases in spinach intake can significantly reduce warfarin's anticoagulant effect.
Very high in oxalates (970mg/100g raw). People with calcium oxalate kidney stone history should significantly limit raw spinach intake.
Contains goitrogens that may affect thyroid function in large raw quantities. Cooking largely deactivates these compounds.
High in histamine and histamine-releasing compounds. May trigger headaches, flushing or digestive upset in sensitive people.
🔬 Possible side effects or risks
Very high oxalate content (970mg/100g raw). People with calcium oxalate kidney stones should limit raw spinach intake significantly.
Large quantities of raw spinach can cause bloating and discomfort due to fibre and oxalate content.
Exceptionally high vitamin K can substantially reduce warfarin efficacy. Even one large raw spinach smoothie can significantly affect INR.
🛒 How to select fresh spinach
Deep, vibrant green. Yellowing edges or pale leaves indicate age and nutrient loss — especially vitamin C and folate.
Fresh spinach should be crisp and upright. Wilted, slimy or mushy leaves should be discarded and may harbour bacteria.
Fresh spinach has a mild, clean, slightly earthy smell. Sour or fermented smell indicates deterioration.
🧊 Storage tips & shelf life
Wrap in damp paper towel to briefly revive wilted leaves only.
Store DRY — moisture causes slime. Paper towel absorbs excess moisture. Do NOT wash until using.
Raw: portion into smoothie bags directly. Blanched: 1 min, ice bath, squeeze dry, freeze flat.
📖 About spinach — complete guide
Spinach is arguably the most nutrient-dense vegetable per calorie in common use. At just 23 calories per 100g, it delivers extraordinary amounts of vitamin K (403% RDI), vitamin A (188% RDI), folate (49% RDI) and lutein plus zeaxanthin — two carotenoids increasingly recognised as essential for long-term eye and brain health. Its iron content, though non-haem, contributes meaningfully when paired with vitamin C.
One of spinach's most important but least-discussed benefits is its role in eye health. Spinach's lutein and zeaxanthin content — 12,197µg per 100g raw — is among the highest of any food studied. These carotenoids are selectively deposited in the macula of the eye, acting as a natural sunscreen against blue light damage. Multiple large prospective studies found people with the highest lutein and zeaxanthin intake had 40% lower risk of developing age-related macular degeneration.