While it may not make you quite as buff as Popeye, spinach will give you a heavy dose of nutrients. Locked within its tender, delicious leaves are blood pressure reducing proteins called peptides, cancer fighting phytonutrients, and bone building molecules of vitamin K.‚Äč

Selection Process

Spinach leaves should be a vibrant, deep green. Never eat spinach that has yellowed or grown wilted or slimy. Do not wash spinach before storing in the refrigerator—it will rot very quickly! Instead, wrap bundles of leaves in a paper towel, and then place in a tight plastic bag.

Nutrition Facts

Serving Size: 1 cup (30.0 g)

Amount Per Serving

Calories: 6.9

% Daily Value*

Total fat 0.1g 0.2%

Saturated Fat 0.0g 0.1%

Cholesterol 0.0mg 0.0%

Sodium 23.7mg 0.0%

Total Carbs 1.1g 0.4%

Dietary Fiber 0.7g 2.6%

Sugars 0.1g

Alcohol 0.0g

Protein 0.9g

Vitamin A 56.3% Vitamin C 14.1%
Calcium 3.0% Iron 4.5%
Vitamin D 0.0% Vitamin E 2.0%
Vitamin K 181.1% Thiamin 1.6%
Riboflavin 3.3% Niacin 1.1%
Vitamin B-6 2.9% Folate 14.6%
Vitamin B-12 0.0% Panto. acid 0.2%
Phosphorus 1.5% Magnesium 5.9%
Zinc 1.1% Selenium 0.4%
Copper 2.0% Manganese 13.5%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.