Vegetable · Leafy Green
Spinach
89Health
Score
AScore
Nutrient-dense leafy green rich in iron and vitamin K
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Why Spinach scores 89
Nutrient density33
Protein quality12
Fiber content10
Healthy fats5
Bioactive compounds14
Glycemic impact10
Top nutrients
Vitamin C29.5Folate29.1Biotin23Magnesium22.1Manganese21.2
Nutrition
per_100g
27
Calories
2.9g
Protein
2.4g
Carbs
0.6g
Fat
1.6g
Fiber
Health benefits
Supports bone health and blood clotting
strong evidenceExceptionally high in vitamin K1 essential for calcium metabolism
May protect against age-related eye diseases
strong evidenceRich in lutein and zeaxanthin that accumulate in the retina
Supports healthy blood pressure
moderate evidenceHigh nitrate content converts to nitric oxide, relaxing blood vessels
Provides plant-based iron for energy
moderate evidenceContains non-heme iron; absorption enhanced by vitamin C pairing
Pairs well with
- ·Add lemon juice or citrus to dramatically increase iron absorption
- ·Pair with olive oil to enhance fat-soluble vitamin absorption (K, A, E)
- ·Combine with garlic for synergistic cardiovascular benefits
- ·Mix with nuts or seeds for complete protein and healthy fats
Practical tips
- ·Best timing: anytime
- ·Lightly cooking spinach reduces oxalates and increases bioavailability of nutrients
- ·Buy baby spinach for salads, mature spinach for cooking
- ·Blanch and freeze for long-term storage - retains most nutrients
- ·Avoid overcooking which destroys folate and vitamin C
