FoodScore
0/ 100
Goodvegetable· 100 g

Spinach Cooked

Cooked spinach earns a strong FoodScore of 74/100, largely due to its exceptional micronutrient density and status as a minimally processed vegetable.

  • A 100g serving provides 37% of the Daily Value for Folate and 58% for Vitamin A.
  • It is a minimally processed food, classified as NOVA 1.
  • With only 23 calories per 100g, it offers significant nutrients for very few calories.
  • Contains 2.4g of fiber per 100g, contributing to daily fiber goals.
  • Offers 2.97g of protein per 100g, a notable amount for a leafy green.
  • Scores +9 points above the vegetable category average (65/100 across 68 foods).
Fiber
2.4g
9% of Daily Value
Protein
2.97g
6% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
70mg
3% of Daily Value
+
What it brings to the table
Fiber (2.4g)+2
Micronutrients (Calcium, Iron, Magnesium, Vitamin A, Vitamin C, Vitamin E, Vitamin K, Folate, Riboflavin)+12
Whole food (NOVA 1)+10
−
What holds it back

Nothing significantly penalised here. Well done.

Why it scores 74

Cooked spinach achieves a 'Good' FoodScore of 74/100, primarily driven by its rich micronutrient profile and its classification as a minimally processed whole food. It receives a substantial +12 bonus for its high levels of essential vitamins and minerals, including 58% DV for Vitamin A, 37% DV for Folate, 21% DV for Magnesium, and 20% DV for Iron per 100g serving. Its status as a NOVA 1 food, meaning it is unprocessed or minimally processed, adds another significant +10 bonus, reflecting its natural state and lack of industrial processing. The 2.4g of fiber per 100g also contributes a +2 bonus, supporting digestive health. With only 23 calories, 0.26g total fat, and no added sugar or trans fat, spinach avoids any penalties. To score even higher, spinach would need to provide a more substantial amount of protein or fiber per serving, or contain specific beneficial fats like omega-3s, which are not present in significant amounts.

Health benefits

What the nutrients in spinach cooked actually do for you, grounded in established dietary science.

Supports Bone Health

Cooked spinach is a good source of several nutrients vital for maintaining strong bones. A 100g serving provides 10% of the Daily Value for calcium and 21% for magnesium. Calcium is the primary mineral in bone structure, while magnesium plays a role in bone formation and helps regulate calcium levels. Additionally, spinach contains vitamin K, which is important for bone mineralization and density. Incorporating spinach regularly can contribute to meeting daily requirements for these bone-supporting nutrients, especially as part of a varied diet.

Promotes Healthy Vision

Spinach is exceptionally rich in Vitamin A, a crucial nutrient for eye health. A 100g serving of cooked spinach delivers 58% of the Daily Value for Vitamin A, primarily in the form of beta-carotene, which the body converts into Vitamin A. This vitamin is essential for good vision, particularly in low light, and helps protect the eyes from age-related macular degeneration and other vision problems. Regular consumption of spinach can significantly contribute to your daily Vitamin A intake, supporting long-term eye health.

Boosts Iron Intake

For a plant-based food, cooked spinach is a notable source of iron, providing 3.57mg per 100g, which is 20% of the Daily Value. Iron is essential for the production of hemoglobin, a protein in red blood cells that carries oxygen throughout the body, and for preventing iron-deficiency anemia. While plant-based iron (non-heme iron) is less readily absorbed than animal-based iron, consuming spinach with foods rich in Vitamin C can enhance its absorption. This makes spinach a valuable component of diets aiming to increase dietary iron intake.

Supports Digestive Health

Cooked spinach contributes to digestive wellness through its fiber content. A 100g serving contains 2.4g of dietary fiber, which is important for maintaining regular bowel movements and preventing constipation. Fiber adds bulk to stool, facilitating its passage through the digestive tract. Adequate fiber intake is also linked to a healthy gut microbiome, as it serves as a food source for beneficial gut bacteria. Including spinach in your diet can help you meet your daily fiber goals and promote overall gut function.

How to eat it

Cooked spinach is a versatile and nutrient-dense vegetable commonly incorporated into a wide range of American dishes. It can be steamed, sautéed, boiled, or baked, and its mild flavor makes it an excellent addition to both savory and some sweet preparations. A typical serving size is around 100g, which wilts down considerably from its raw state, making it easy to consume a significant amount of nutrients.

Sauté spinach with garlic and a touch of olive oil for a quick and flavorful side dish; the fat can help with the absorption of fat-soluble vitamins like Vitamin A.
Add cooked spinach to scrambled eggs, omelets, or frittatas to boost the nutrient content of your breakfast.
Incorporate spinach into pasta sauces, soups, stews, or casseroles during the last few minutes of cooking to ensure it wilts but retains its vibrant color and texture.
Blend cooked spinach into smoothies with fruits like berries or bananas to easily increase your vegetable intake without significantly altering the flavor.
Pair spinach with a source of Vitamin C, such as bell peppers or citrus, to enhance the absorption of its non-heme iron.
Things to keep in mind

For most healthy adults, cooked spinach is safe to consume in normal serving sizes. However, individuals taking blood-thinning medications like warfarin should be mindful of their vitamin K intake, as spinach is rich in this vitamin, which plays a role in blood clotting. Consistent daily intake of vitamin K is generally recommended for these individuals, rather than large, fluctuating amounts. People prone to kidney stones may also want to moderate their intake due to spinach's oxalate content, which can contribute to stone formation in susceptible individuals. Otherwise, there are no widely documented significant cautions for cooked spinach at typical serving sizes.

Swap suggestions
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Reader questions
Is cooked spinach healthy?
Yes, cooked spinach is very healthy. It scores a 'Good' 74/100 on FoodScore due to its high density of vitamins and minerals like Vitamin A, Folate, Magnesium, and Iron. It is also a minimally processed food, low in calories, and provides dietary fiber, making it an excellent addition to a balanced diet.
Is cooked spinach good for weight loss?
Cooked spinach can be beneficial for weight loss. It is very low in calories (only 23 calories per 100g) while being rich in nutrients and fiber. The fiber content can help promote satiety, making you feel fuller for longer, which can aid in reducing overall calorie intake. Its high nutrient density means you get a lot of nutritional value without many calories.
Is cooked spinach processed?
No, cooked spinach is considered a minimally processed food, classified as NOVA 1. This means it is consumed in a form very close to its natural state, with minimal alteration. This classification is a key factor in its high FoodScore, indicating it retains most of its natural nutritional benefits without added sugars, unhealthy fats, or artificial ingredients.
How does cooking affect the nutrients in spinach?
Cooking spinach can slightly reduce some heat-sensitive nutrients like Vitamin C, but it also makes other nutrients, such as Vitamin A and iron, more bioavailable (easier for your body to absorb). Cooking also significantly reduces the volume of spinach, allowing you to consume a larger quantity of nutrients in a smaller portion. The oxalate content is also reduced by cooking, which can improve mineral absorption.
What are some good alternatives to cooked spinach?
If you're looking for alternatives to cooked spinach, other leafy greens like kale, Swiss chard, or collard greens are excellent choices. They offer similar nutrient profiles, including fiber, vitamins, and minerals, and can be used in many of the same culinary applications. Each has its own unique flavor and texture, allowing for variety in your diet.
Can I eat cooked spinach every day?
For most healthy individuals, eating cooked spinach daily is generally safe and can contribute significantly to your daily nutrient intake. However, individuals on blood-thinning medications or those prone to kidney stones should consult their healthcare provider due to spinach's high vitamin K and oxalate content, respectively. For the general population, daily consumption is a great way to boost overall health.
Does cooked spinach help with muscle recovery?
While not a primary muscle-building food, cooked spinach contributes to muscle recovery through its iron and magnesium content. Iron is crucial for oxygen transport to muscles, and magnesium plays a role in muscle function and electrolyte balance. Its protein content (2.97g per 100g) also supports muscle repair, especially when combined with other protein sources.

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Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 168463)Updated 2026-04-20