Spinach, cooked, boiled, drained, with salt
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 9.8 MG | 11% | |
| Thiamin | 0.1 MG | 8% | |
| Riboflavin | 0.2 MG | 18% | |
| Niacin | 0.5 MG | 3% | |
| Pantothenic acid | 0.1 MG | 3% | |
| Vitamin B-6 | 0.2 MG | 14% | |
| Folate, total | 146 UG | 37% | |
| Choline, total | 19.7 MG | 4% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 524 UG | 58% | |
| Vitamin E (alpha-tocopherol) | 2.1 MG | 14% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 493.6 UG | 411% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 136 MG | 10% | |
| Iron, Fe | 3.6 MG | 20% | |
| Magnesium, Mg | 87 MG | 21% | |
| Phosphorus, P | 56 MG | 4% | |
| Potassium, K | 466 MG | 10% | |
| Sodium, Na | 306 MG | 13% | |
| Zinc, Zn | 0.8 MG | 7% | |
| Copper, Cu | 0.2 MG | 19% | |
| Manganese, Mn | 0.9 MG | 41% | |
| Selenium, Se | 1.5 UG | 3% |
Nutrition Highlights
- Very low in calories (23 kcal per 100g), suitable for weight management.
- Very low in fat (0.3g per 100g).
- Good source of Iron, Fe (20% DV).
- Good source of Magnesium, Mg (21% DV).
- Good source of Manganese, Mn (41% DV).
- Good source of Folate, total (37% DV).
About Spinach, cooked, boiled, drained, with salt
This leafy green vegetable transforms when cooked, shrinking dramatically in volume while concentrating its nutrients. A single cup of cooked spinach provides an impressive array of vitamins and minerals, including vitamin K, vitamin A, folate, and iron. The cooking process breaks down the plant's cellular structure, making these nutrients more bioavailable than in raw form. The addition of salt during cooking enhances flavor while helping to preserve the vibrant green color that makes this vegetable so appealing.
In the kitchen, this versatile ingredient shines in countless preparations. It serves as an excellent base for dips and spreads, blends seamlessly into soups and sauces, and pairs beautifully with eggs in breakfast dishes. The mild, slightly earthy flavor complements both Mediterranean and Asian cuisines, working well in everything from spanakopita to curries. When incorporating it into meals, keep in mind that one pound of raw leaves yields only about one cup when cooked, so plan portions accordingly. The high water content means it can release liquid during cooking, which is worth considering when adding it to recipes where excess moisture might be an issue.
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