Spinach is one of the leafy vegetables and belongs to the amaranth family. It is differentiated according to its sowing season; spring spinach, summer spinach, autumn spinach and winter spinach.

Spring and summer spinach has tender leaves which can be eaten raw in a salad.  Autumn and winter spinach are more suitable to blanching first.  The best ways are to blanch spinach for just two minutes and steam within five minutes, because cooking any longer destroys its valuable contents. Spinach is one of the most popular frozen food products today.  It is taken directly from the field, processed and frozen, so that the majority of its vitamins are maintained. Spinach contains not nearly as much iron as imagined, and this is long due to a mistake.  The chemist who analysed vegetables for the first time, misplaced a decimal point!  Nevertheless, thanks to its well-balanced nutrient ratio, spinach is a good supplier of vitamins and minerals.

Season: From March to December

Nutritional Value Table

per 100 g edible portion
Energy Nutrients Minerals Vitamins
23 kcal Protein 2.7 g Sodium 65 mg A 401 µg
95 kJ Fat 0.4 g Potassium 529 mg Betacarotene 4810 µg
  Carbohydrates 0.8 g Calcium 104 mg B2 0.22 mg
  Dietary fibres 2.6 g Phosphorus 52 mg C 40 mg
    Magnesium 58 mg E 1.84 mg

Energy: 23 kcal, 95 kJ

Nutrients: Protein 2.7 g, Fat 0.4 g, Carbohydrates 0.8 g, Dietary fibres 2.6 g

Minerals: Sodium 65 mg, Potassium 529 mg, Calcium 104 mg, Phosphorus 52 mg, Magnesium 58 mg

Vitamins: A 401 µg, Betacarotene 4810 µg, B2 0.22 mg, C 40 mg, E 1.84 mg

Did you know...?

Spinach contains considerable amounts of potassium, folic acid, vitamin C and beta-carotene. Just like Swiss chard, spinach may contain larger amounts of nitrate. However, the nitrate level can be reduced by blanching spinach.

1 portion a day corresponds to:

120 grams of spinach