Spinach: what it contains and why it matters
Spinach is a dark green leafy vegetable (palak) eaten across India. This page lists its nutritional content from published sources and explains which lab parameters it relates to.
Last reviewed: 2026-09-04
Nutritional content of spinach
Per 100 g edible portion, from published composition data.
| Nutrient | Per 100 g | Source |
|---|---|---|
| Energy | 23 kcal | USDA |
| Protein | 2.86 g | USDA |
| Carbohydrate | 3.63 g | USDA |
| Dietary Fiber | 2.2 g | USDA |
| Iron | 2.71 mg | USDA |
| Calcium | 99 mg | USDA |
| Magnesium | 79 mg | USDA |
| Vitamin C | 28.1 mg | USDA |
| Folate | 194 µg | USDA |
| Vitamin AExpressed as Retinol Activity Equivalents (RAE) | 469 µg | USDA |
| Potassium | 558 mg | USDA |
Which lab parameters does spinach relate to?
Iron
Iron is needed to make haemoglobin, the protein in red blood cells that carries oxygen around the body [WHO].
Understand your Haemoglobin result →See all iron-rich foods →
Calcium
Calcium is the main mineral in bones and teeth, and is also needed for muscles and nerves [WHO].
Understand your Calcium result →See all calcium-rich foods →
Magnesium
Magnesium supports muscle and nerve function and helps build bone [WHO].
Understand your Magnesium result →See all magnesium-rich foods →
Vitamin C
Vitamin C supports the immune system and helps the body absorb non-heme iron from plant foods [WHO].
Folate
Folate is needed to make and repair DNA and to form red blood cells [WHO].
Vitamin A
Vitamin A supports vision, the immune system and the health of skin [WHO].
Vegetarian and dietary notes
Spinach is a 100% plant-derived food suitable for vegetarian and vegan diets.
Frequently asked questions
What is the iron content of raw spinach, and what biochemical role does iron serve?
Raw spinach contains 2.71 mg of iron per 100 g [USDA]. Iron is a primary component of hemoglobin, an erythrocyte protein that transports oxygen throughout the body, and myoglobin, which supports oxygen storage in muscle tissue.
How does the oxalic acid in spinach affect calcium bioavailability?
Spinach provides 99 mg of calcium per 100 g [USDA]. It also contains dietary oxalates, which can bind ionic calcium in the gastrointestinal tract to form insoluble calcium oxalate complexes, reducing the percentage of calcium absorbed compared to low-oxalate plant sources.
What forms of vitamin A are present in spinach?
Spinach provides 469 µg RAE of vitamin A per 100 g [USDA], primarily in the form of provitamin A carotenoids like beta-carotene. The body converts beta-carotene into retinol, an essential molecule for retinal phototransduction and epithelial cell differentiation.
How much folate is present in raw spinach, and what is its physiological role?
Raw spinach provides 194 µg of total folate per 100 g [USDA]. Folate operates as a coenzyme in single-carbon transfer reactions essential for purine and pyrimidine nucleic acid synthesis and amino acid remethylation.
What is the concentration of vitamin C in raw spinach, and how does heat affect it?
Raw spinach provides 28.1 mg of vitamin C per 100 g [USDA]. Ascorbic acid acts as an electron donor and antioxidant; because it is water-soluble and thermolabile, thermal processing and boiling lead to measurable reductions in its concentration.
Sources
- USDA — USDA FoodData Central, Agricultural Research Service. https://fdc.nal.usda.gov/
- WHO — World Health Organization — nutrition fact sheets. https://www.who.int/