Spinach contains a lot of nutrients including carbohydrates, sugar, soluble and insoluble fibre, sodium, vitamin, minerals, fatty acids, amino acids and water.
Below is the nutritional profile that contributes to its immense health benefits.
Read also: Spinach : 19 Incredible benefits
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Spinach (Spinacia oleracea), Raw, Nutritive value per 100g. RDA - Recommended Dietary Allowance |
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Principle |
Nutrient Value |
Percentage of RDA |
| Energy | 23 Kcal | 1% |
| Carbohydrates | 3.63 g | 3% |
| Protein | 2.86 g | 5% |
| Total Fat | 0.39 g | 1.5% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 2.2 g | 6% |
Vitamins |
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|---|---|---|
| Folates | 194 µg | 48.5% |
| Niacin | 0.724 mg | 4.5% |
| Pantothenic acid | 0.065 mg | 1% |
| Pyridoxine | 0.195 mg | 15% |
| Riboflavin | 0.189 mg | 14.5% |
| Thiamin | 0.078 mg | 6.5% |
| Vitamin A | 9377 IU | 312% |
| Vitamin C | 28.1 mg | 47% |
| Vitamin E | 2.03 mg | 13.5% |
| Vitamin K | 482.9 µg | 402% |
Electrolytes |
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| Sodium | 79 mg | 5% |
| Potassium | 558 mg | 12% |
Minerals |
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| Calcium | 99 mg | 10% |
| Copper | 0.130 mg | 14% |
| Iron | 2.71 mg | 34% |
| Magnesium | 79 mg | 20% |
| Manganese | 0.897 mg | 39% |
| Zinc | 0.53 mg | 5% |
Phyto-nutrients |
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| Carotene-ß | 5626 µg | — |
| Crypto-xanthin-ß | 0 µg | — |
| Lutein-zeaxanthin | 12198 µg | — |
| (Source: USDA National Nutrient data base) | ||
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Water
Spinach has a high content of water with 1 cup of cooked spinach providing 164 gram or approximately 5 oz. of water. This is particularly important because our skin cells are also made up of water. Consuming plenty of water keeps your skin cells hydrated, making your skin look young and radiant.
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Vitamin A
It is a rich source of vitamin A. A cup of cooked spinach provides approximately 943 mcg of this vitamin which is equivalent to 105% of the recommended daily allowance (RDA) for men and 135% of the RDA for adult women. However, chronic use of vitamin A in high levels (more than 10 times the RDA) can lead to toxicity. So it is necessary to monitor the consumption of this vitamin.
Read also: 22 Essential benefits of Cocoyam leaves (Kontomire)
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Vitamin C
Vitamin C is an antioxidant which is vital for growth and repair of your skin cells. Since this vitamin is not stored in the body, it has to be provided from your daily diet. Spinach is rich in vitamin C with one cup of cooked spinach providing approximately 17.6 mg or nearly 20% of the RDA for adult men and 23% of the RDA for adult women.
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Iron
As stated earlier, iron is a vital component of haemoglobin, a protein in red blood cells that supplies oxygen to the tissues. One cup of cooked spinach contains approximately 6 ½ mg of iron which is equivalent to 81% of the RDA for adult men and 36% of RDA for adult women.
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Magnesium
Magnesium plays an important role in healing skin wounds and infections. A cup of cooked spinach provides about 157 mg magnesium which is approximately 37% of the RDA for adult men and 49% of the RDA for adult women.
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Oxalic Acid
Cooked spinach should be preferred to raw one because, like most leafy greens, it contains oxalic acid. This acid interferes with the body’s calcium absorption but cooking the spinach can eliminate its effects. Therefore, it is advisable to cook it rather than adding it to a salad in the raw form.
Reference: 21 Amazing Benefits Of Spinach (Palak) For Skin And Health (http://www.stylecraze.com)
Consider adding spinach to the crops at the backyard. In Africa the Malabar
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6 Comments. Leave new
Good morning auntie Lizzy, I’m Edward Kwaku Glover a field officer with one of the leading license buying company, can I contact you privately so that you could come and help teach my farmers especially the females how to do the fresh yoghurt and soy milk?
Good evening Mr Glover. Please ƒeel free to call. Will be glad to help.
Thanks very much, will surely get in touch
Hi Lizzy,
Many thanks for sharing about the benefits of spinach, but I’m expecting more of such information on our locally grown and available produce like nkontomire, Kwahu nsusuwaa etc since we don’t grow spinach, kale etc in Ghana.
How I wished most Ghanaians will read your blogs to help improve the way we handle our nutrition etc.
Keep writing.
Regards,
Thanks Emmanuel for your input. We have written about kontonmire and kwahu nsusuwa. Please refer to, if you’ve not read already;
1. 22 Essential benefits of Cocoyam leaves (Kontomire)
2. 11 incredible health benefits of Turkey berries
We will be presenting a post on Malabar Spinach which is the tropical substitute for Spinach very soon.
Please subscribe for notification when it is posted.
Many thanks.