spinach

Spinach

Spinach is a leafy green vegetable celebrated for its versatility and nutritional benefits. This vibrant green powerhouse offers a slightly earthy and mild flavor that becomes more pronounced when cooked. Raw spinach leaves have a tender texture, making them ideal for salads, while cooked spinach wilts down beautifully, becoming incredibly soft. Often recognized for its deep green color and oval-shaped leaves, spinach is a popular choice for those seeking a healthy and delicious addition to their diet. Looking for the best leafy green for salads or stir-fries? Spinach is a fantastic choice offering a range of vitamins and minerals. How to cook spinach to retain nutrients is a common question; light steaming or sauteing are great options.

Common Uses

  • Using fresh spinach in salads adds a boost of vitamins and a subtle earthy flavor, making it a healthy and refreshing base for various dressings and toppings. Looking for healthy salad ingredients? Spinach is perfect!
  • Sauteeing spinach with garlic and olive oil is a quick and easy side dish, offering a simple yet flavorful way to enjoy this leafy green. Try adding a squeeze of lemon juice for extra brightness.
  • Adding spinach to smoothies increases their nutritional value, providing vitamins and minerals without significantly altering the taste. Blending spinach into smoothies is a great way to incorporate more greens into your diet.
  • Incorporating spinach into pasta dishes, such as lasagna or stuffed shells, adds moisture and enhances the dish's overall health profile. Thinking of healthier pasta options? Add spinach!
  • Using cooked spinach as a filling for omelets or quiches introduces a delightful texture and extra nutrients to your breakfast or brunch. How to make a healthier omelet? Add spinach.
  • Creamed spinach is a classic side dish that is often served with steak or other hearty meals, providing a creamy and comforting contrast. Looking for a creamy vegetable side? Consider creamed spinach.

Nutrition (per serving)

Calories

23.0kcal (1.15%)

Protein

2.9g (5.8%)

Carbs

3.6g (1.31%)

Sugars

0.4g (0.8%)

Healthy Fat

0.1g

Unhealthy Fat

0.1g

% Daily Value based on a 2000 calorie diet

Health Benefits

  • Rich in vitamins A and C, boosting the immune system and promoting healthy vision.
  • High in antioxidants, protecting against cell damage and reducing the risk of chronic diseases.
  • Excellent source of iron, preventing anemia and supporting energy levels.
  • Contains calcium and vitamin K, contributing to strong bones and reducing the risk of osteoporosis.
  • Good source of fiber, aiding digestion and promoting gut health.
  • Low in calories and carbohydrates, making it a healthy addition to weight management diets.

Substitutes

Storage Tips

To maximize the shelf life of spinach, store it unwashed in a plastic bag in the crisper drawer of your refrigerator. Excess moisture can cause spinach to wilt and spoil quickly, so add a paper towel to the bag to absorb any extra moisture. Use fresh spinach within 3-5 days for optimal flavor and nutrient content. Spinach can also be frozen for longer storage. Blanch it in boiling water for a few minutes, then transfer it to an ice bath to stop the cooking process. Drain well, squeeze out excess water, and store in freezer bags for up to 8 months.

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