Nutritional Value. Spinach provides over 604% of the RDA for vitamin K. This essential fat-soluble vitamin plays an important role in several biological processes. There are 7 calories in 1 cup of Spinach. Spinach is not only a good source of protein and fibre but is also rich in potassium and vitamin K. Potassium is a very important nutrient as it helps to regulate nerve signals, muscle contractions and fluid balance in the body. The serving size of 44 grams provides 10 calories. Its overall nutritional value is generally lower than other green leafy vegetables, but it contains more calcium than kale, provides a good source of antioxidants and fiber, and combines well with the more nutrient-dense spinach. Fresh spinach is packaged in air, or in nitrogen gas to extend shelf life. nutritional value of spinacia oleraecea spinach-an overview Tahseen Fatima Miano Institute of Food Sciences and Technology, Sindh Agriculture University, Tando jam, Pakistan. One cup of raw spinach contains 14% Daily Value, which makes it a good source of antioxidants necessary for maintaining a healthy, glowing skin. Read about the nutritional value of spinach, its role in fighting diseases, and ways to include it in your diet. Vitamin C is an important vitamin that has several vital functions in our body (8, 9); An easy way to meet 100% of vitamin C’s RDA would be a 200-gram portion of spinach alongside some steak. Spinach is one of the most nutritious vegetables in the world. How many calories in Steamed Spinach? Overall, spinach is a very healthy food that has a range of health benefits. As a comparison, one cup of sliced banana has about 539mg of potassium. Just like the other spinach, usually the plant with genus Amaranthus has some nutrients. You can check the numerical differences in the nutritional values of both these in the image above. We will look at this in greater detail later. Sauteed Spinach. Most things in nutrition are neither black nor white. Head to the diet generator and enter the number of calories you want. Last Updated on October 3, 2019 by Michael Joseph. Spinach is rich in many important nutrients, including vitamin K, vitamin A, folate and vitamin C, yet contains a very small amount of spinach calories in each serving. Calorie breakdown: 12% fat, 49% carbs, 39% protein. As mentioned earlier, spinach is a significant source of carotenoid compounds. Products advertised as whole-grain, organic or fortified may not necessarily be healthy for you. Fresh spinach loses much of its nutritional value with storage of more than a few days. Additionally, although there are some carbs in spinach, it’s also very high in fiber, meaning it … Nutritional Value. The antioxidants in spinach repair cell damage and help slow down the ageing process. You may add milk for a lighter texture. nutritional value of spinacia oleraecea spinach-an overview Tahseen Fatima Miano Institute of Food Sciences and Technology, Sindh Agriculture University, Tando jam, Pakistan. There are 7 calories in 1 cup of Spinach. Higher intake appears to reduce the risk of bone mass problems and bone fracture. In the early 7th century spinach made its way to Sicily and the Mediterranean region and moved into England and France in the 14th century. With low calorie and high nutrients, it is a healthy food that you prefer. Compare Spinach to Lettuce by vitamins and minerals using the only readable nutrition comparison tool. The best part of spinach is that it can be eaten raw in a salad or cooked in many different ways and is always delicious. As shown in the table, spinach is a very low-energy food and contains a minimal amount of calories. Spinach (Palak) is one of the healthiest and most versatile foods available. Look for the deep green, large leaf types since they are more flavorful than the small leaf variety. Your email address will not be published. As a result, it is especially important for pregnant women to consume enough of this vitamin (12). Spinach is a rich source of minerals, and it is particularly high in vitamin K1 and carotenoid vitamin A precursors. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Spinach is best available during the winter season. The best part of spinach is that it can be eaten raw in a salad or cooked in many different ways and is always delicious. Unfortunately, some people are sensitive to this oxalate, and these individuals may develop kidney stones from a high-oxalate diet. Spinach vs Lettuce - In-Depth Nutrition Comparison. Nutrition Facts. Like regular spinach, the leaves of New Zealand spinach are edible and have a flavor similar to lettuce. This leafy green vegetable has a strong, flavorful taste, a slightly bitter aftertaste, and it can sometimes overpower milder flavors. New Zealand spinach, also known as Cook’s cabbage or tetragon, is a leafy plant that grows native in New Zealand, Australia, Argentina, Japan and Chile. Monounsaturated Fat 3.7 g … Read about the nutrition facts, health benefits, nutritional value and calories found in Spinach Spinach Nutrition Although native to central and southwestern Asia, spinach, in India and the world over has now been immortalized, whether as the famous dish “Palak Paneer” or as the famous phrase “I’m strong to the finish, because I eat spinach; I’m Popeye the sailor man!”. Get full nutrition facts and other common serving sizes of Spinach including 1 leaf and 1 oz. Just as spinach has many benefits, there are some potential drawbacks to consider too. Spinach nutrition facts and figures Nutrition facts for Spinach quiche, meatless, recommended daily values and analysis. Here you will find the complete nutritional values for spinach per 100-gram serving (2). It is rich in vitamins and minerals, and it contains some other bioactive compounds that may further benefit our health. By Dr Shyam Kumar • 13 min read Researchers believe that it takes around 12 parts of carotenoids to have an equivalent effect to 1 part of retinol (5). Vitamin K helps to inhibit calcification of the arteries, a causal factor in the development of cardiovascular disease. Just two leaves of spinach can give you your entire daily requirement of vitamin K. Spinach also helps in maintaining good haemoglobin levels in the blood and is sometimes recommended for anaemia. This will override registry on the DNCR, Get Latest Health Updates from Activ Living Blog. Both servings are about 23 calories, 3.8 g of carbohydrates, 3 g of protein, 0.3 g of fat, and a whopping 2.4 g of fiber, which is 10 percent of the daily value. For this reason, carotenoids are often called vitamin A precursors. Kangkong is ready for harvesting about 45 days after seedling. The USDA provides the following nutrition information for 3.5 ounces or 100 grams of fresh raw spinach: Calories – 23; Carbohydrates – 3.6g; Fiber – 2.2 grams; Fat – 0.4 grams; Water – 91%; Protein – 2.9 grams; Sugar – 0.4 grams; Vitamin K – 483mcg; Sodium – 76 mg; Vitamin C – 28.6mg; Carbohydrates. Serving Size: 1 cup raw spinach . Sauteed Spinach. Spinach and kale are both neck and neck when it comes to nutritional value. However, because spinach still contains such a large amount of carotenoids, this would still provide benefit. Slow down digestion and reduce spikes in blood sugar levels following a carbohydrate-containing meal (, A range of research suggests that, after protein, fiber is the next most important nutrient for satiety. Maitake Mushrooms: Nutritional Values and Benefits. Alongside other vitamins and minerals, and calcium compounds such as lowering blood pressure helps... 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