Cratox AI
Reviewed by Cratox Nutrition Team · Updated November 13, 2025

Cratox team note

Mature spinach contains 2.9g of protein and only 28 kcal per 100g, making it a low-calorie source of nutrients. Consider adding it to salads or smoothies for a nutrient boost without significantly increasing calorie intake.

A vibrant field of leafy greens flourishing on a rural farm, showcasing healthy cultivation.
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Spinach, mature

🔥 28 Calories
💪 2.9g Protein
⚡ 2.6g Carbohydrates
🥑 0.6g Fat

At a glance

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

Category
Vegetables
Spinach, mature
Energy density
Light
28 kcal per 100g
Macro energy profile
Balanced
42% Protein · 38% Carbohydrates · 20% Fat
Glycemic profile
Low GI
GI 15 · GL 0.4
Notable signals
High in vitamin AHigh in vitamin CHigh in magnesiumLow in fatLow in sugar

Nutritional Information

28
kcal/100g
Protein
2.9g
Carbohydrates
2.6g
Fat
0.6g
Glycemic Index:
15

About Spinach, mature

Spinach, mature, is a leafy green vegetable belonging to the Amaranthaceae family and is native to Persia, now modern-day Iran. This versatile plant has been cultivated for thousands of years and is known for its rich nutrient profile and unique flavor. Spinach thrives in temperate climates and is commonly grown in gardens worldwide, making it a staple in various cuisines. Its leaves can be consumed raw in salads or cooked in numerous dishes, providing culinary flexibility.

Nutritionally, mature spinach is low in calories, with only 28 calories per 100 grams, while being rich in essential vitamins and minerals. It contains about 2.90 grams of protein, 2.60 grams of carbohydrates, and 0.60 grams of fat per 100 grams. Spinach is particularly high in fiber, which aids digestion, and is an excellent source of vitamin K, vitamin A, and several other antioxidants. Incorporating spinach into your diet can support overall health and well-being, making it a valuable addition to meals.

Health Benefits

Rich in iron, which is essential for blood health and oxygen transport.
High in vitamin K, important for bone health and blood clotting.
Contains antioxidants that help combat oxidative stress and inflammation.
Supports eye health due to high levels of lutein and zeaxanthin.
May improve cardiovascular health by lowering blood pressure.
Contributes to healthy skin and hair due to vitamins A and C.
Aids in weight management thanks to its low calorie and high fiber content.
Supports metabolic health due to its low glycemic load.
May enhance muscle strength and performance due to its nitrates.
Promotes digestive health with its fiber content.

Recommended Food Pairings

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Spinach and eggs - A classic pairing that enhances protein intake and provides essential nutrients.
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Spinach and feta cheese - The saltiness of feta complements spinach's mild flavor, making a delicious salad or pastry filling.
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Spinach and nuts (like walnuts) - Adds healthy fats and crunch, enhancing the nutritional profile of salads.
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Spinach and citrus (like lemon) - Increases the absorption of iron from spinach and adds a refreshing taste.
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Spinach and garlic - Garlic adds flavor and has its own health benefits, making a tasty sauté.

How to Consume

Serving size
Recommended serving is 150g (about 5.3 ounces), approximately 2-3 cups of raw spinach.
Frequency
Recommended frequency is 2-3 times per week.
  • •Wash spinach thoroughly under cold water to remove dirt and pesticides.
  • •Consume raw in salads or blend into smoothies for maximum nutrient retention.
  • •Sauté lightly with olive oil to enhance flavor and absorb fat-soluble vitamins.
  • •Incorporate into soups and stews for added nutrition.
  • •Use as a filling for omelets or stuffed dishes for a nutritious boost.

Selection & Storage

How to choose:

  • ✓Select vibrant green leaves without any signs of wilting or yellowing.
  • ✓Look for firm, crisp leaves, which indicate freshness.
  • ✓Avoid bunches with slimy or brown spots, as these may indicate spoilage.
  • ✓Choose organic varieties if possible to minimize pesticide exposure.
Storage
Keep spinach in a cool, dry place. Refrigerate in a perforated bag to maintain humidity.
Shelf life
Lasts 5-7 days refrigerated; can be frozen for up to 3 months.

Warnings & Contraindications

  • ⚠️People with oxalate sensitivity should limit spinach intake due to potential kidney stone formation.
  • ⚠️Those on anticoagulant medications should monitor vitamin K intake.
  • ⚠️Excessive consumption may lead to digestive issues or nutrient absorption interference due to high oxalate levels.

Frequently Asked Questions

How many calories does Spinach, mature have?

Spinach, mature contains approximately 28 calories per 100 grams, making it an extremely low-calorie food option. This low caloric value allows for generous servings while still supporting weight management and healthy eating.

Is Spinach, mature healthy?

Yes, spinach is highly nutritious. It is rich in vitamins, especially vitamin K, vitamin A, and vitamin C, as well as essential minerals like iron and magnesium. Its high antioxidant content contributes to overall health, supporting heart health, bone density, and immune function.

How should Spinach, mature be stored?

To store spinach, keep it in the refrigerator in a perforated plastic bag to maintain humidity. This will help preserve its freshness. Avoid washing it until you are ready to use it, as moisture can lead to quicker spoilage.

What are the benefits of eating Spinach, mature?

Eating spinach offers several health benefits, including improved blood health due to its iron content, enhanced bone health from vitamin K, and reduced inflammation thanks to its antioxidants. Additionally, its fiber content promotes digestive health.

How much Spinach, mature can I eat per day?

A serving size of around 150 grams (about 5.3 ounces) is recommended, which can be consumed 2-3 times per week. This amount allows you to enjoy the health benefits without exceeding safe limits related to oxalate intake.

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