In terms of nutritional value, spinach can beat easily its rival vegetables. it is rich in nutrients either u eat fresh, steam or boiled. It is possessed with vitamin C, E, K, magnesium, manganese, folate, betaine, iron, vitamin B2, Calcium, Potassium, Vitamin B6, folic acid, copper, protein, phosphorus, zinc, niacin, selenium.Spinach is rich in iron that’s why it is recommended to anaemic patients. The serving of 180 g of boiled spinach has 6.43 mg of iron.
We might think of just single kind of spinach but interestingly it has three kinds: Savoy ( dark green with curly leaves, Flat/Smooth leaf spinach ( broad leaves that can easily be frozen and preserve in package), Semi-Savoy ( somewhat crinkled leaves). We can get it at any time from any corner of the world. it is really super food that is easy to grow. In Indian and Pakistani spicy snacks contains it like pakoray etc.
Spinach Nutritional Value, Data, Information, Content, Label, List and Benefits
Measure 125ml
Weight 95g
Energy 22kcal
Energy 91kj
Protein 3g
Carbohydrate 4 g
Total Sugar tr g
Total Dietary Fiber 2.3g
Total Fat tr g
Calcium 129mg
Iron 3.4mg
Sodium 67mg
Potassium 443mg
Magnesium 83mg
Phosphorus 53mg
Vitamin A 498RAE
Beta-carotene 5980mcg
Lycopene 0mcg
Folate 139DFE
Vitamin C 9mg
Vitamin B12 0 mcg