Cratox AI
spinach cooked boiled
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Spinach, cooked, boiled

🔥 23 Calories
💪 3g Protein
⚡ 3.8g Carbohydrates
🥑 0.3g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Vegetables
Spinach, cooked, boiled
Energy density
Light
23 kcal per 100g
Macro energy profile
Carb-led
40% Protein · 51% Carbohydrates · 9% Fat
Glycemic profile
Low GI
GI 15 · GL 1
Notable signals
Very high in vitamin AVery high in vitamin KHigh in magnesiumLow in fatLow in sugar

Nutritional Information

23
kcal/100g
Protein
3g
Carbohydrates
3.8g
Fat
0.3g
Glycemic Index:
15

About Spinach, cooked, boiled

Spinach, cooked and boiled, is a leafy green vegetable that belongs to the Amaranthaceae family. It is native to Central and Southwest Asia and has been cultivated for thousands of years. Spinach is often celebrated for its vibrant green color and mild flavor, making it a versatile ingredient in various cuisines around the world. It can be used in salads, soups, and as a side dish, providing both nutrition and culinary diversity. Nutritionally, cooked spinach is a powerhouse of vitamins and minerals while being low in calories. With only 23 calories per 100 grams, it is packed with essential nutrients such as protein, iron, and various vitamins. This makes it an excellent choice for those looking to enhance their diet without significantly increasing caloric intake. Its high fiber content aids in digestion, while the presence of antioxidants contributes to overall health and wellness.

Health Benefits

Supports eye health due to high levels of lutein and zeaxanthin.
Promotes healthy digestion thanks to its fiber content.
Boosts immune function with its rich vitamin C content.
Contributes to bone health because of its vitamin K content.
Aids in regulating blood pressure due to potassium levels.
May help manage blood sugar levels as part of a balanced diet.
Supports heart health with its low-fat, low-sodium profile.
Contains anti-inflammatory properties that may reduce chronic inflammation.
Boosts energy levels due to iron content, which helps in oxygen transport.
May enhance skin health due to antioxidants that combat oxidative stress.

Recommended Food Pairings

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Spinach and eggs - a protein-rich breakfast that enhances nutrient absorption.
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Spinach and feta cheese - a classic Mediterranean combination that adds flavor and calcium.
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Spinach and nuts (like walnuts) - provides healthy fats and protein for a balanced meal.
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Spinach and citrus fruits - enhances iron absorption due to vitamin C from citrus.
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Spinach and whole grains (like quinoa) - offers a complete protein and fiber-rich meal.

How to Consume

Serving size
1 medium cup (approximately 150g)
Frequency
2-3 times per week
  • •Steam or sauté spinach to preserve nutrients.
  • •Add to smoothies for a nutrient boost without the taste.
  • •Incorporate into soups for added texture and nutrition.
  • •Mix with pasta dishes to enhance flavor and nutrient profile.
  • •Use as a base for salads, adding a variety of toppings.

Selection & Storage

How to choose:

  • ✓Choose bright green leaves without yellowing or browning.
  • ✓Look for firm stems, as limp leaves indicate age.
  • ✓Select fresh spinach with no signs of wilting or decay.
  • ✓Prefer organic spinach to reduce exposure to pesticides.
Storage
Store in the refrigerator in a breathable bag or container, ideally at 0-4°C with high humidity.
Shelf life
5-7 days refrigerated, 3 months frozen

Warnings & Contraindications

  • ⚠️Individuals with kidney stones should limit intake due to oxalate content.
  • ⚠️Those on blood thinners should consult a healthcare provider due to vitamin K.
  • ⚠️Excessive consumption may lead to digestive discomfort due to high fiber.
  • ⚠️Cooking spinach reduces oxalate levels, so consuming raw in moderation is recommended.

Frequently Asked Questions

How many calories does Spinach, cooked, boiled have?

Spinach, cooked and boiled, contains approximately 23 calories per 100 grams, making it a low-calorie vegetable that can easily fit into various diets.

Is Spinach, cooked, boiled healthy?

Yes, spinach is considered very healthy due to its high nutrient density, providing essential vitamins and minerals while being low in calories and fat.

How should Spinach, cooked, boiled be stored?

Cooked spinach should be stored in an airtight container in the refrigerator and consumed within 3-5 days for optimal freshness.

What are the benefits of eating Spinach, cooked, boiled?

Eating cooked spinach offers numerous benefits such as improved eye health, enhanced digestion, and higher iron levels, supporting overall well-being.

How much Spinach, cooked, boiled can I eat per day?

A recommended daily serving is about 150 grams, which provides a substantial amount of nutrients without excessive calories.

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