Vegetable
Spinach
Spinach (Spinacia oleracea) is a tender dark leafy green with a mild earthy taste and soft texture when cooked—it wilts to a fraction of its raw volume. Baby leaf suits salads; mature bunch spinach has thicker stems best trimmed or cooked longer. Oxalic acid gives a slight mineral bite and can make dairy sauces taste particularly rounded. Persian, Indian, Mediterranean, and European kitchens use spinach in saag, spanakopita, soups, omelettes, and creamed sides. Wash grit thoroughly; cook in the water that clings to leaves or steam briefly. Bagged washed spinach is convenient but check dates—spoiled leaves smell swampy and turn slimy.
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Cuts & parts
Breeds & varieties
A sample of named types with their own origin and culinary profiles.
Characteristics
Preparations
Provenance
Sources
Traits
Nutrition and pairings
Nutrition
Typical values per 100 g edible portion. Nutrient names open the reference page.
Nutrition Facts
Per 100 g edible portion
Amount per 100 g
- Total Fat 0.29 g
- Saturated Fat 0.05 g
- Trans Fat 0 g
- Monounsaturated Fat 0.05 g
- Polyunsaturated Fat 0.14 g
- Cholesterol 0 mg
- Sodium 19.2 mg
- Salt 0.05 g
- Total Carbohydrate 7.32 g
- Dietary Fibre 2.39 g
- Total Sugars 3.13 g
- Complex / starch 1.93 g
- Protein 1.88 g
- Water 92.2 g
- Energy 34.2 kcal
- Water 92.2 g
- Carbohydrates 7.32 g
- Sugars 3.13 g
- Monosaccharides 2.2 g
- Disaccharides 0.94 g
- Starch 1.93 g
- Amylose 0.48 g
- Amylopectin 1.45 g
- Digestible Starch 1.64 g
- Resistant Starch 0.19 g
- Fibre 2.39 g
- Soluble Fibre 0.84 g
- Insoluble Fibre 1.55 g
- Protein 1.88 g
- Plant Protein 1.79 g
- Fat 0.29 g
- Saturated Fat 0.05 g
- Monounsaturated Fat 0.05 g
- Polyunsaturated Fat 0.14 g
- Vitamins 894 mg
- Vitamin A 368 µg
- Vitamin B1 — Thiamine 0.06 mg
- Vitamin B2 — Riboflavin 0.08 mg
- Vitamin B3 — Niacin 0.56 mg
- Vitamin B5 — Pantothenic Acid 0.28 mg
- Vitamin B6 0.14 mg
- Vitamin B7 — Biotin 1.4 µg
- Vitamin B9 — Folate 134 µg
- Vitamin C 43 mg
- Vitamin E 1.31 mg
- Vitamin K 345 µg
- Minerals 402 mg
- Major Minerals 395 mg
- Trace Minerals 6.7 mg
- Salt 0.05 g
- Sodium Chloride 0.05 g
Vitamins
vitamin-c: 43 · vitamin-a: 368 · vitamin-b1-thiamine: 0.06 · vitamin-b2-riboflavin: 0.08 · vitamin-b3-niacin: 0.56 · vitamin-b5-pantothenic-acid: 0.28 · vitamin-b6: 0.14 · vitamin-b7-biotin: 1.4 · vitamin-b9-folate: 133.9 · vitamin-e: 1.31 · vitamin-k: 345.3 ·
Minerals
Sodium: 19.15 · Potassium: 318 · Calcium: 58 · Iron: 1.3 · Zinc: 0.4 · Iodine: 5 ·
Most vegetables are high-water, low-energy, with fibre and potassium ahead of protein.
Grading systems
Grades are placed along a shared scale so systems can be compared side by side.
History
Spinach was used as a vegetable food in regional diets long before industrial packing and global year-round supply.
Trade, migration, and selection spread distinctive Spinach types and preparations into new climates and cuisines.
Modern production, storage, and transport made Spinach a regular purchase far from where it is grown or raised.
Cooks now treat Spinach as both staple and specialty, with more attention to provenance, variety, and form.