Spinach - Baby 4#

Spinach is a nutrient-dense leafy green that is low in calories but rich in vitamins, minerals, fiber, and plant compounds, supporting eye, bone, and cardiovascular health.
Macronutrients (per 100 grams of raw spinach)
Calories: 23 kcal 
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Water: 91% 
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Protein: 2.9–3 g 
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Carbohydrates: 3.6–4 g, mostly fiber (2.2 g) and small amounts of sugar (0.4 g) 
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Fat: 0.1–0.4 g 
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4 Sources
Cooked spinach is more concentrated: 1 cup cooked (180g) provides about 41 Calories, 5 g protein, 4.3 g fiber, 6.8 g carbs, and 0.5 g fat
Dr. Axe
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Vitamins and Minerals
Spinach is exceptionally rich in the following nutrients:
Vitamin K1: 402–740% DV 
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 – essential for blood clotting and bone health.
Vitamin A (carotenoids): 469–943 μg or 52–105% DV 
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Vitamin C: 28 mg (~31% DV) 
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Folate (Vitamin B9): 194–263 μg (~49–66% DV) 
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Iron: 2.7–6 mg (~15–80% DV) 
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Calcium: 29–245 mg (2–24% DV) 
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Magnesium, potassium, manganese, and phosphorus are present in moderate amounts, supporting muscle, nerve, and cardiovascular function 
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5 Sources
Plant Compounds and Antioxidants
Spinach contains beneficial plant compounds that promote health:
Lutein and zeaxanthin: Improve eye health, protect against macular degeneration and cataracts 
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Quercetin and kaempferol: Antioxidants reducing inflammation and possibly lowering cancer risk 
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Nitrates: Support heart health by lowering blood pressure 
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3 Sources
Health Benefits
Heart health: High potassium, nitrates, and antioxidants help lower blood pressure and improve vascular function 
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Eye protection: Carotenoids such as lutein and zeaxanthin shield eyes from oxidative damage 
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Bone health: Rich vitamin K1 supports calcium regulation and skeletal strength 
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Blood and immunity: Iron and vitamin C enhance oxygen transport and immune function 
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Cancer prevention: Antioxidants, chlorophyll, and flavonoids may reduce oxidative damage and inflammation 
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Digestive health: High fiber content improves gut function, prevents constipation, and regulates blood sugar 
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4 Sources