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How to Eat Spinach-How to Choose Spinach-Nutrients and Calories in Spinach-tips

This dark green leafy vegetable is especially popular in Mediterranean countries. Originally cultivated in Persia in the 6th century, it was brought to Europe by Arab traders some thousand years later. Cooked or raw, it is a particularly good source of vitamins A and C, and is also rich in minerals, especially iron.

How to Eat Spinach

Young spinach leaves can be eaten raw and need little preparation, but older leaves should be washed in several changes of water and then picked over and the tough stalks removed.

Spinach is used in Middle Eastern pastries, Spanish tapas, French tarts and many more dishes. Eggs and fish, for instance, make good partners.

Mediterranean cooks have a marvelous way with spinach, often using it in pastries.

How to Choose Spinach

All types of spinach should look very fresh and green, with no signs of wilting. The leaves should be unblemished and the stalks crisp.

Nutrients and Calories in Spinach

Amounts per 1 cup (30 g)

  • Calories 6.9 kcal
  • Carbohydrate 1.1 g
  • Dietary Fiber 0.7 g
  • Protein 0.9 g
  • Total Fat 0.1 g
  • Omega-3 fatty acids 41.4 mg
  • Omega-6 fatty acids 7.8 mg
  • Vitamin A 2813 IU
  • Vitamin C 8.4 mg
  • Vitamin E 0.6 mg
  • Vitamin K 145 mcg
  • Folate 58.2 mcg
  • Vitamin B 120.0 mcg
  • Choline 5.4 mg
  • Betaine 165 mg


  • Spinach leaves wilt down to about half their weight during cooking, so you always need to buy far more than you think you will need – if the spinach is to be cooked, allow 9 oz (250 g) raw weight per person.
  • Using a heavy-pan will aid even cooking