Spinach: A Nutritional Powerhouse in Every Bite (per 100g / 3.5oz serving)
Spinach is a leafy green vegetable packed with essential vitamins, minerals, and antioxidants. It’s a low-calorie food with a high water content, making it a healthy addition to any diet.
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Key Nutrients:
- Vitamins: Spinach is an excellent source of Vitamin A (through beta-carotene), Vitamin C, Vitamin K, and folate (Vitamin B9). Vitamin A is crucial for vision and immune function, Vitamin C supports immunity and collagen production, Vitamin K promotes bone health, and folate is essential for cell growth and development.
- Minerals: It’s a good source of iron, magnesium, and potassium. Iron helps carry oxygen throughout the body, magnesium is important for muscle function and blood sugar control, and potassium aids in maintaining healthy blood pressure.
- Fiber: Spinach boasts a good amount of dietary fiber, which promotes gut health and keeps you feeling fuller for longer.
Detailed Nutritional Breakdown:
| Nutrient | Amount | % Daily Value (DV) |
|---|---|---|
| Calories | 23 kcal | 1% |
| Carbohydrates | 3.6 g | 1% |
| Sugar | 0.4 g | <1% |
| Fiber | 2.2 g | 9% |
| Fat | 0.4 g | 1% |
| Protein | 2.9 g | 6% |
Vitamins:
| Vitamin | Amount | % DV |
|---|---|---|
| Vitamin A | 9377 IU | 104% |
| Vitamin C | 28 mg | 34% |
| Vitamin E | 2 mg | 13% |
| Vitamin K | 483 μg | 460% |
| Folate (B9) | 194 μg | 49% |
Minerals:
| Mineral | Amount | % DV |
|---|---|---|
| Calcium | 99 mg | 10% |
| Iron | 2.71 mg | 21% |
| Magnesium | 79 mg | 22% |
| Manganese | 0.897 mg | 43% |
| Phosphorus | 49 mg | 7% |
| Potassium | 558 mg | 12% |
| Sodium | 79 mg | 5% |
| Zinc | 0.53 mg | 6% |
Water: Spinach is 91.4% water, making it a hydrating choice.
Remember: These values are based on a 100g serving, which is about the size of a cooked cup. You can adjust the amounts based on your actual serving size.
