FoodScore
0/ 100
Goodvegetable· 1 cup

Spinach (raw)

Spinach scores a strong 73/100, largely due to its high micronutrient content and status as an unprocessed vegetable, making it an excellent choice for a nutrient-dense diet.

Nutrition data (per 100 g)

Source: USDA FoodData Central.

  • Spinach (raw) contains 23 kcal per 100 g.
  • Spinach (raw) contains 2.9 g of protein per 100 g.
  • Spinach (raw) contains 2.2 g of fiber per 100 g.
  • Spinach (raw) contains 0.4 g of total fat per 100 g (0.0 g saturated).
  • Spinach (raw) contains 0 g of added sugar per 100 g.
  • Spinach (raw) provides 79 mg of sodium per 100 g.
  • Spinach (raw) provides 558 mg of potassium per 100 g.
  • Spinach (raw) provides 99 mg of calcium per 100 g.
  • Spinach (raw) scores 73/100 on FoodScore (good).
  • Spinach (raw) is classified as NOVA 1 (unprocessed or minimally processed).
  • Spinach is a minimally processed (NOVA 1) whole food, contributing to a healthy diet.
  • A 100g serving provides 49% of the Daily Value for Folate and 52% for Vitamin A.
  • It offers 2.2g of fiber per 100g, supporting digestive health.
  • With only 23 calories per 100g, spinach is a very low-calorie, nutrient-dense option.
  • Contains 79mg of sodium per 100g, which is a moderate amount for a vegetable.
  • Scores +8 points above the vegetable category average (65/100 across 68 foods).
Fiber
2.2g
8% of Daily Value
Protein
2.9g
6% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
79mg
3% of Daily Value
+
What it brings to the table
Fiber (2.2g)+1
Micronutrients (Potassium, Iron, Magnesium, Vitamin A, Vitamin C, Vitamin E, Vitamin K, Folate)+12
Whole food (NOVA 1)+10
−
What holds it back

Nothing significantly penalised here. Well done.

Why it scores 73

Spinach achieves a commendable FoodScore of 73 out of 100, primarily driven by its exceptional nutritional profile and its classification as an unprocessed food. It receives a significant bonus of +12 points for its rich array of micronutrients, including high levels of potassium, iron, magnesium, Vitamin A, Vitamin C, and folate, all essential for various bodily functions. The presence of 2.2g of fiber per 100g also contributes a +1 bonus, supporting digestive health and satiety. Furthermore, as a NOVA class 1 food, meaning it is unprocessed or minimally processed, spinach earns a substantial +10 bonus, aligning with dietary guidelines that emphasize whole foods. The food incurs no penalties for added sugar, saturated fat, or sodium, further boosting its score. To achieve an even higher score, spinach would need to offer higher amounts of protein or omega-3 fatty acids, which are not its primary strengths.

Health benefits

What the nutrients in spinach (raw) actually do for you, grounded in established dietary science.

Supports Bone and Joint Health

Spinach is a valuable food for bone and joint health due to its content of several key minerals. A 100g serving provides 99mg of calcium, contributing 8% of the Daily Value, which is crucial for maintaining bone density. It also supplies 79mg of magnesium, meeting 19% of the Daily Value, a mineral involved in bone formation and mineral metabolism. Additionally, spinach contains Vitamin K, which plays a role in bone mineralization. Including spinach regularly can help ensure adequate intake of these nutrients, supporting strong bones and healthy joints over time.

Boosts Immune Function

Spinach can contribute to a robust immune system through its rich vitamin content. A 100g serving delivers 31% of the Daily Value for Vitamin C, a well-known antioxidant that supports immune cell function and protects against oxidative stress. It also provides 52% of the Daily Value for Vitamin A, which is vital for the development and maintenance of various immune cells and the integrity of mucous membranes, acting as a first line of defense. While not a cure for illness, regular consumption of spinach helps ensure your body has the necessary nutrients to maintain strong immune defenses.

Enhances Heart Health

Spinach is beneficial for heart health due to its favorable nutrient composition. It is naturally low in sodium (79mg per 100g) and contains no saturated or trans fats, which are important factors in maintaining healthy blood pressure and cholesterol levels. The significant amount of potassium, at 558mg per 100g (12% DV), helps to counteract the effects of sodium and support healthy blood pressure. The fiber content (2.2g per 100g) also contributes to heart health by helping to manage cholesterol levels. Incorporating spinach into your diet can be a simple way to support cardiovascular well-being.

Aids in Blood Sugar Management

Spinach is an excellent choice for blood sugar management and for individuals managing diabetes. It has a very low calorie count (23 calories per 100g) and contains no added sugars, which helps prevent spikes in blood glucose. The 2.2g of fiber per 100g can also help to slow down the absorption of sugars into the bloodstream, contributing to more stable blood sugar levels. As a minimally processed (NOVA 1) vegetable, spinach provides nutrients without the added ingredients often found in processed foods that can negatively impact blood sugar. Its nutrient density without a high carbohydrate load makes it a smart addition to any meal.

Supports Healthy Digestion

Spinach contributes to healthy digestion primarily through its dietary fiber content. With 2.2g of fiber per 100g, spinach helps to add bulk to stool, promoting regular bowel movements and preventing constipation. Fiber also acts as a prebiotic, feeding beneficial gut bacteria, which is crucial for a balanced gut microbiome. A healthy gut microbiome is linked to improved digestion and overall well-being. Including spinach in your diet can be an effective way to increase your fiber intake and support a well-functioning digestive system.

How to eat it

Spinach is a versatile leafy green, commonly consumed raw in salads or cooked in various dishes in the US diet. Its mild flavor makes it easy to incorporate into many meals, from breakfast to dinner. A typical serving size is about one cup, which wilts down significantly when cooked, so larger quantities are often used in cooked preparations. It pairs well with both savory and slightly sweet flavors, offering a nutrient boost to almost any meal.

Add a handful of raw spinach to smoothies for an undetectable nutrient boost without altering the flavor significantly.
Sauté spinach with garlic and a touch of olive oil as a quick and healthy side dish, or stir it into scrambled eggs and omelets for a fiber-rich breakfast.
Incorporate spinach into pasta sauces, soups, and stews during the last few minutes of cooking; it wilts quickly and adds vitamins and minerals.
Use fresh spinach as a base for salads, combining it with other vegetables, lean protein, and a light vinaigrette for a nutrient-dense meal.
Store fresh spinach in the refrigerator in its original packaging or a sealed bag with a paper towel to absorb excess moisture, helping to maintain freshness.
Things to keep in mind

For most healthy adults, spinach is safe to consume in normal dietary amounts. However, spinach is high in Vitamin K, which can interact with blood-thinning medications like warfarin. Individuals on such medication should maintain a consistent intake of Vitamin K-rich foods and consult their healthcare provider. Spinach also contains oxalates, which can contribute to kidney stone formation in susceptible individuals. Those with a history of kidney stones may need to moderate their intake of high-oxalate foods. Otherwise, there are no widely documented significant cautions for spinach at typical serving sizes.

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Reader questions
Is raw spinach healthy?
Yes, raw spinach is very healthy, scoring 73/100 on FoodScore. It is a nutrient-dense food, providing significant amounts of Vitamin A, Vitamin C, Folate, and several minerals like potassium and magnesium, all with very few calories. Its unprocessed nature (NOVA 1) further contributes to its health benefits, making it an excellent addition to almost any diet.
Is spinach good for weight loss?
Spinach is an excellent food for weight loss. It is very low in calories (23 calories per 100g) and contains 2.2g of fiber, which can help you feel full and satisfied without consuming excess calories. Its high nutrient content ensures you get essential vitamins and minerals even when reducing overall food intake, making it a valuable component of a calorie-controlled diet.
Is spinach considered an ultra-processed food?
No, raw spinach is not an ultra-processed food. It is classified as a NOVA class 1 food, meaning it is unprocessed or minimally processed. This classification indicates that it retains its natural nutritional integrity and is free from added sugars, unhealthy fats, and artificial ingredients commonly found in ultra-processed items.
How much spinach should I eat daily?
There isn't a strict daily recommendation, but incorporating 1-2 cups of raw spinach (which wilts down significantly when cooked) into your diet regularly is a great way to boost nutrient intake. This amount provides a good portion of your daily needs for Vitamin A, Folate, and Vitamin C, along with beneficial minerals and fiber, without adding many calories.
What are some good alternatives to spinach?
If you're looking for alternatives to 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, whether raw in salads or cooked in various dishes.
Does cooking spinach reduce its nutritional value?
Cooking spinach can affect its nutritional profile, but it doesn't necessarily make it less healthy. While some water-soluble vitamins like Vitamin C and Folate may be slightly reduced by heat, cooking can also make certain nutrients, such as iron and calcium, more bioavailable. Lightly steaming or sautéing is often recommended to retain most nutrients.
Can spinach help with iron deficiency?
Spinach contains a notable amount of iron, with 2.7mg per 100g, providing 15% of the Daily Value. While it's a good plant-based source of iron, it contains non-heme iron, which is less readily absorbed than heme iron from animal sources. Pairing spinach with foods rich in Vitamin C, such as bell peppers or citrus, can significantly enhance its iron absorption.

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Data & references

Sources: USDA FoodData Central · FDA Nutrition Facts labelUpdated 2026-07-01