Did you know ?
- China produces over 80% of the world’s spinach crop.
- Spinach leaves are technically classified as a berry (an achene).
- Popeye the Sailor Man boosted spinach’s popularity in the 1930s.
Spinach
Spinach is a nutrient-dense leafy green prized for its mild flavor and versatile use. Rich in vitamins A, K and minerals like manganese and calcium, it supports overall health. Widely used fresh or cooked, spinach adapts to salads, sautés, smoothies, and more.
View other Leafy vegetables
Detailed nutritional values
Section titled “ Detailed nutritional values”Values for one cup raw spinach (~30 g):
| Calories | 7 kcal |
| Proteins | 0.9 g |
| Carbohydrates | 1.1 g |
| of which sugars | 0.1 g |
| Fiber | 0.7 g |
| Fats | 0.1 g |
Vitamins and minerals
Main vitamins
Main minerals and trace elements
Nutritional values may vary depending on variety, ripeness, and growing conditions.
How to know if spinach is ripe
Section titled “ How to know if is ripe”
Perfectly ripe
Vibrant dark green leaves, tender stems, and a fresh earthy aroma.
How to recognize this state :
- Uniform deep green color
- Soft, pliable leaves with slight sheen
- Fresh, mild earthy scent
- Stems snap cleanly without stringiness
- No yellowing or wilting
Advice for ripe products
Use ripe spinach within 2–3 days — store in a cool crisper for optimal crispness.
Varieties examples
Section titled “ Varieties examples”Savoy
Crispy, dark green leaves with crinkled texture.
Flat-Leaf
Smooth, broad leaves — easier to clean and good for cooking.
Semi-Savoy
Moderately crinkled leaves — blend of flavor and ease.
Malabar
Heat-tolerant vine spinach with glossy leaves.
How to choose spinach
Section titled “ How to choose ”To choose quality spinach at the supermarket or market :
- Choose bunches with uniform, vibrant green leaves
- Avoid leaves with yellow edges or dark spots
- Look for crisp stems without stringiness
- Check for a fresh, mild earthy aroma
- Opt for baby spinach for salads, mature for cooking
How to store spinach
Section titled “ How to store ”Refrigerate unwashed spinach in a perforated bag or container in the crisper drawer. Line with paper towels to absorb excess moisture; use within 2–3 days. For longer storage, blanch leaves, pat dry, and freeze in airtight bags.
How to ripen spinach
Section titled “ How to ripen ”Techniques to revive limp spinach :
- Soak leaves in ice-cold water for 5–10 minutes to restore crispness
- Trim and recut stems under water before soaking
- Dry gently in a salad spinner or pat with towels
- Refrigerate wrapped in damp paper towels to maintain hydration
- Use within hours after reviving for best texture
Health benefits of spinach
Section titled “ Health benefits of ”- Powerful source of antioxidants (lutein, zeaxanthin) for eye health
- Rich in iron, supporting healthy red blood cell function
- High in Vitamin K for bone strength and clotting
- Excellent source of folate, aiding DNA synthesis and pregnancy health
- Magnesium content supports muscle and nerve function
Origin of spinach
Section titled “ Origin of ”Spinach originated in ancient Persia (modern-day Iran and neighboring regions) and spread to China by the 7th century CE. It reached Europe via the Moors and became popular in Mediterranean cuisines. Introduced to North America in the 16th century, it’s now cultivated worldwide in temperate climates.
Regions of origin
- Persia (modern Iran)
- China (early cultivation records)
- Mediterranean Europe
- North America (colonial gardens)
Cook spinach according to its ripeness
Section titled “ Cook according to its ripeness”Unripe
- Spinach and herb omelette
- Spinach pesto dip
- Cold spinach noodle salad
Perfectly ripe
- Creamed spinach gratin
- Spanakopita (spinach pie)
- Spinach and feta quiche
Too ripe
- Spinach and chickpea curry
- Spinach and ricotta stuffed shells
- Spinach and potato gratin
Frequently asked questions
Section titled “ Frequently asked questions”Warnings and precautions for spinach
Section titled “ Warnings and precautions for ”- Wash thoroughly — spinach can harbor soil-borne bacteria like E. coli.
- Consume in moderation if prone to kidney stones (oxalates).
- Avoid cooking with high-fat dairy to keep calories low.
- Discard slimy or foul-smelling leaves.
- Keep refrigerated — room temperature accelerates spoilage.
Do not confuse with
Leafy green with thicker stems and slightly earthy flavor.
Heartier leaves with a bitter bite, better suited for hearty dishes.
Tangy, lemony-flavored green — distinct from spinach’s mild taste.