Boiled Spinach Nutrition Facts

Calories, fat, protein, and carbohydrate values for Boiled Spinach.

Calories

There are 41 calories in Boiled Spinach.

41

Nutrition Facts
Boiled Spinach
Serving Size:

1

cup (180 grams)

Amount Per Serving
Calories from Fat 4.2
Calories 41

% Daily Value*

Total Fat 0.5 grams

Saturated Fat 0.1 grams

Trans Fat 0 grams
Polyunsaturated Fat 0.2 grams
Monounsaturated Fat 0 grams

Cholesterol 0 milligrams

Sodium 551 milligrams

Potassium 839 milligrams

Total Carbohydrates 6.8 grams

Dietary Fiber 4.3 grams

Sugars 0.8 grams
Protein 5.3 grams
377%

Vitamin A

29%

Vitamin C

19%

Calcium

36%

Iron

Percent Daily Values are based on a 2000 calorie diet.

Category
Food / Beverages > Bakery / Deli > Prepared & Preserved Foods > Vegetable-Based Products (Perishable)

How long would it take to burn off 40 KCal?
Walking (3mph) 11 minutes
Running (6mph) 4 minutes
Bicycling (10mph) 6 minutes
Values estimated based on person weighing 140 lbs.

Additional Information

Spinach, scientifically known as Spinacia oleracea, is a leafy green vegetable that has gained popularity for its many health benefits. Boiled spinach, in particular, offers a convenient and delicious way to incorporate this nutrient-rich superfood into your diet. In this article, we will explore the characteristics, benefits, and drawbacks of cooked spinach.

Features of cooked spinach

Boiled spinach is prepared by submerging fresh spinach leaves in boiling water until tender. This cooking method helps preserve the nutritional value of the vegetable while enhancing its flavor and texture. Here are some notable characteristics of cooked spinach:

  1. Nutrient Density: Boiled spinach is a nutritional powerhouse, packed with essential vitamins, minerals, and antioxidants. It is particularly rich in vitamins A, C, and K, as well as minerals such as iron, calcium, and magnesium.
  2. Versatile culinary ingredient: Boiled spinach can be used in a variety of dishes, including soups, stews, salads, and side dishes. Its mild flavor and tender texture make it a versatile ingredient that complements a wide range of flavors.

Benefits of cooked spinach

Incorporating cooked spinach into your regular diet can provide several health benefits. Here are some of the key benefits of consuming this nutrient-dense superfood:

  1. Promotes heart health: Boiled spinach is low in calories and fat, yet rich in heart-healthy nutrients such as potassium, folate, and magnesium. These nutrients help maintain healthy blood pressure levels and reduce the risk of cardiovascular disease.
  2. Supports bone health: The high concentration of vitamin K in cooked spinach plays an important role in maintaining bone health. Vitamin K is essential for bone mineralization and helps prevent conditions such as osteoporosis.
  3. Boosts immunity: Cooked spinach contains a significant amount of vitamin C, which is known for its immune-boosting properties. Vitamin C acts as an antioxidant, protecting the body from harmful free radicals and supporting immune system function.
  4. Promotes digestive health: The fiber in cooked spinach promotes healthy digestion and helps prevent constipation. In addition, the presence of antioxidants and phytonutrients in spinach helps reduce inflammation in the digestive tract.

Disadvantages of cooked spinach

While cooked spinach offers numerous health benefits, there are some drawbacks to consider:

  1. Oxalate content: Spinach contains moderate amounts of oxalates, naturally occurring compounds that can form oxalate crystals in the body. Individuals with a history of kidney stones or who are prone to developing them may need to moderate their spinach consumption.
  2. Nutrient Loss: Cooking spinach may cause some loss of water-soluble vitamins, such as vitamin C and B vitamins. To minimize nutrient loss, it is recommended to use a minimum cooking time and to save the cooking liquid for use in other recipes.
  3. Allergies and Sensitivities: Some people may be allergic to spinach or sensitive to certain compounds in the vegetable. It is advisable to monitor for adverse reactions and consult a health care professional if concerns arise.

Include cooked spinach in your diet

To enjoy the benefits of cooked spinach, here are some ideas for incorporating it into your daily diet:

  1. Add it to soups and stews: Boiled spinach can add a nutritional boost to your favorite soups and stews. Simply chop the cooked spinach and stir it into the dish just before serving.
  2. Create tasty salads: Combine cooked spinach with other fresh vegetables, fruits, and lean proteins to create a vibrant, nutrient-rich salad. Consider adding a light dressing to enhance the flavors.
  3. Use as a side dish: Serve cooked spinach as a delicious and healthy side dish with grilled chicken, fish or lean meats. Season with herbs, spices, or a squeeze of lemon juice for added flavor.

Conclusion



cooked spinach is a nutrient-dense superfood with numerous health benefits. With its versatility in culinary applications and its rich array of vitamins, minerals, and antioxidants, cooked spinach is a valuable addition to a balanced diet. However, individuals with certain health conditions or allergies should exercise caution and consult a healthcare professional if necessary. So why not add cooked spinach to your meals and reap the benefits of this vibrant and nutritious leafy green?

Questions and Answers

What is the best way to cook spinach to preserve its nutritional value?

To preserve the maximum nutritional value of spinach, it is recommended that you cook spinach using methods that minimize water and cooking time. Cooking spinach for a short period of time, such as blanching, helps to preserve its nutrients better than cooking it for a longer period of time. Steaming or sautéing spinach is also a good way to preserve its nutritional value.

Can I eat cooked spinach if I have a history of kidney stones?

Spinach contains oxalates, which can contribute to the formation of kidney stones in susceptible individuals. If you have a history of kidney stones or are prone to developing them, it is advisable to moderate your consumption of spinach. Consult your healthcare provider to determine the appropriate amount of spinach to include in your diet.

Does spinach need to be cooked or can I eat it raw?

Both raw and cooked spinach offer their own benefits. Raw spinach is rich in vitamin C and other heat-sensitive nutrients, while cooked spinach is easier to digest and provides increased availability of certain nutrients, such as iron. Incorporating a variety of spinach preparations into your diet, such as raw in salads and cooked in soups or side dishes, can provide a well-rounded nutritional intake.



Can cooked spinach help you lose weight?

Boiled spinach can be a great addition to a weight loss diet because it is low in calories and high in nutrients. It is high in fiber, which promotes satiety and can help control appetite. In addition, the high water content of cooked spinach can contribute to a feeling of fullness. However, weight loss ultimately depends on maintaining a balanced diet and calorie deficit, so it is recommended that cooked spinach be included as part of an overall healthy eating plan.

Are there any known allergies or sensitivities to spinach?

Although spinach is generally a well-tolerated vegetable, some people may have allergies or sensitivities to it. Allergic reactions to spinach are relatively rare, but may occur in susceptible individuals. Symptoms may include itching, hives, swelling, or difficulty breathing. If you experience any adverse reactions after consuming spinach, it is advisable to consult a healthcare professional for proper evaluation and guidance.