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

Cratox team note

Spinach is low in calories at 23 kcal per 100g and provides 2.9g of protein, making it an excellent addition to salads or smoothies for a nutrient boost. Pair it with a source of healthy fat, like avocado, to enhance the absorption of fat-soluble vitamins.

spinach raw
🥬

Spinach, raw

🔥 23 Calories
💪 2.9g Protein
⚡ 3.6g Carbohydrates
🥑 0.4g Fat

At a glance

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

Category
Vegetables
Spinach, raw
Energy density
Light
23 kcal per 100g
Macro energy profile
Balanced
39% Protein · 49% Carbohydrates · 12% Fat
Glycemic profile
Low GI
GI 15 · GL 0.5
Notable signals
Very high in vitamin AVery high in vitamin KHigh in vitamin CLow in fatLow in sugar

Nutritional Information

23
kcal/100g
Protein
2.9g
Carbohydrates
3.6g
Fat
0.4g
Glycemic Index:
15

About Spinach, raw

Spinach, scientifically known as Spinacia oleracea, is a leafy green vegetable that belongs to the Amaranthaceae family. Originating from ancient Persia, this nutritious plant has been cultivated for thousands of years and is now widely consumed across the globe. Spinach thrives in cool weather and is recognized for its tender, dark green leaves, making it a staple in various cuisines from salads to cooked dishes.

Nutritionally, spinach is a powerhouse, providing a remarkable array of vitamins and minerals in a low-calorie package. With only 23 calories per 100 grams, it is rich in protein (2.9g), carbohydrates (3.6g), and minimal fat (0.4g). Spinach is an excellent source of dietary fiber, iron, and vitamins A and K, which support various bodily functions. Its versatility allows for consumption in salads, smoothies, and as a cooked vegetable, making it an easy addition to a healthy diet.

Health Benefits

Rich in antioxidants that help combat oxidative stress and inflammation.
Supports eye health due to high levels of lutein and zeaxanthin.
Aids in digestion thanks to its fiber content.
Promotes heart health by reducing blood pressure and cholesterol levels.
Contributes to strong bones due to high vitamin K content.
Enhances skin health with vitamins A and C, promoting a youthful appearance.
May support weight loss due to its low calorie density and high fiber.
Boosts immune function with vitamins and minerals that strengthen immunity.
Improves muscle function and recovery with protein and iron.
May reduce the risk of chronic diseases due to its nutrient density.

Recommended Food Pairings

🥗
Spinach and strawberries: The sweetness of strawberries complements the earthy taste of spinach, making a refreshing salad.
🥗
Spinach and feta cheese: Feta adds a creamy texture and tangy flavor that pairs well with spinach in dishes like spanakopita.
🥗
Spinach and garlic: Sautéed garlic enhances the flavor of spinach, perfect for side dishes or pasta.
🥗
Spinach and walnuts: The crunch of walnuts adds texture and healthy fats, great in salads or as a topping.
🥗
Spinach and chickpeas: A protein-rich combination that works well in salads, stews, or curry.

How to Consume

Serving size
150g, approximately 3 cups raw
Frequency
2-3 times per week
  • •Wash spinach thoroughly to remove any dirt or pesticides.
  • •Add raw spinach to smoothies for an extra nutrient boost.
  • •Sauté spinach lightly to enhance its flavor without losing nutrients.
  • •Incorporate spinach into omelets or frittatas for a nutritious breakfast.
  • •Use spinach as a base for salads, pairing it with a variety of vegetables and proteins.

Selection & Storage

How to choose:

  • ✓Select spinach with vibrant green leaves and no signs of wilting.
  • ✓Avoid any bunches with yellow or brown spots, as they indicate spoilage.
  • ✓Choose organic spinach when possible to reduce pesticide exposure.
  • ✓Look for firm stems, which indicate freshness and quality.
Storage
Store spinach in a cool, dry place or in the refrigerator in a perforated plastic bag.
Shelf life
5-7 days refrigerated, 10-12 months frozen

Warnings & Contraindications

  • ⚠️Individuals with oxalate kidney stones should limit spinach consumption due to its high oxalate content.
  • ⚠️People taking blood thinners should consult a doctor due to vitamin K.
  • ⚠️Excessive consumption may lead to gastrointestinal discomfort due to high fiber content.
  • ⚠️Cooking spinach reduces oxalate levels, which may be beneficial for those concerned about kidney stones.

Frequently Asked Questions

How many calories does Spinach, raw have?

Spinach, raw contains approximately 23 calories per 100 grams, making it a low-calorie food that is suitable for weight management.

Is Spinach, raw healthy?

Yes, spinach is exceptionally healthy, rich in vitamins, minerals, and antioxidants that support overall health, including heart and eye health.

How should Spinach, raw be stored?

Spinach should be stored in the refrigerator in a perforated plastic bag to maintain its freshness, ideally consumed within 5-7 days.

What are the benefits of eating Spinach, raw?

Eating raw spinach provides numerous benefits including improved digestion, enhanced immune function, and increased antioxidant intake, all contributing to better overall health.

How much Spinach, raw can I eat per day?

A recommended serving of spinach is about 150 grams, which can be safely consumed several times a week as part of a balanced diet.

Want a personalized nutrition plan?

Calculate your caloric needs

Try Cratox AIGoogle Play