Vegetable
Seeds
Seeds of spinach are eaten, pressed or discarded depending on the plant. Culinary seeds add crunch or oil; hard pits are removed. Toast aromatic seeds; strain unwanted seeds from purées. Follow species edibility—some seeds are not food. Even thickness matters more than elaborate marinades for consistent doneness.
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Characteristics
Preparations
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 0.85 g
- Saturated Fat 0.05 g
- Trans Fat 0 g
- Monounsaturated Fat 0.05 g
- Polyunsaturated Fat 0.15 g
- Cholesterol 0 mg
- Sodium 20.3 mg
- Salt 0.05 g
- Total Carbohydrate 6.61 g
- Dietary Fibre 3.33 g
- Total Sugars 3.01 g
- Complex / starch 1.95 g
- Protein 3.11 g
- Water 18.3 g
- Energy 46.5 kcal
- Water 18.3 g
- Carbohydrates 6.61 g
- Protein 3.11 g
- Fat 0.85 g
- Saturated Fat 0.05 g
- Monounsaturated Fat 0.05 g
- Polyunsaturated Fat 0.15 g
- Omega-3 0.02 g
- Vitamins 604 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.07 mg
- Vitamin B2 — Riboflavin 0.09 mg
- Vitamin B3 — Niacin 0.67 mg
- Vitamin B5 — Pantothenic Acid 0.33 mg
- Vitamin B6 0.17 mg
- Vitamin B7 — Biotin 1.6 µg
- Vitamin B9 — Folate 162 µg
- Vitamin C 2 mg
- Vitamin E 1.59 mg
- Vitamin K 421 µg
- Minerals 332 mg
- Major Minerals 330 mg
- Trace Minerals 1.5 mg
- Iron 1.5 mg
- Salt 0.05 g
Vitamins
vitamin-c: 2 · vitamin-a: 15 · vitamin-b1-thiamine: 0.07 · vitamin-b2-riboflavin: 0.09 · vitamin-b3-niacin: 0.67 · vitamin-b5-pantothenic-acid: 0.33 · vitamin-b6: 0.17 · vitamin-b7-biotin: 1.6 · vitamin-b9-folate: 162.1 · vitamin-e: 1.59 · vitamin-k: 420.6 ·
Minerals
Seeds concentrate oil and protein for germination energy.
History
Cooks bought prepped forms of spinach for speed while markets still sold whole produce, including named seeds portions.
Cooks bought prepped forms of spinach for speed while markets still sold whole produce, including named seeds portions.
Cold storage and transport made spinach a year-round kitchen staple in many regions, including named seeds portions.