Spinach
Serving size: 1 cup cooked (180g)
Why Eat Spinach?
Spinach is a nutritional powerhouse and one of the most nutrient-dense foods available. With exceptional amounts of iron, folate, and vitamin K, spinach supports blood health, bone strength, and cellular function. Its high antioxidant content, including lutein and zeaxanthin, promotes eye health and may reduce oxidative stress throughout the body.
Spinach contains 3.4x more vitamin k per serving than Kale.
At a Glance
Nutrient Fingerprint
Spinach's top nutrients as % Daily Value (capped at 100%)
Source: USDA FoodData Central · FDA Daily Values
How It Compares
Vitamin K (% DV) vs similar Greens
Source: USDA FoodData Central · FDA Daily Values
Nutrient Absorption Tips
Vitamin C dramatically increases iron absorption
Pro tip: Squeeze lemon on your lentils or pair spinach with bell peppers
Learn moreVitamin D helps your body absorb calcium
Pro tip: Salmon + leafy greens covers both synergistically
Learn moreFolate and B12 work together for red blood cell formation
Pro tip: Lentils (folate) + eggs (B12) make a complete pair
Learn moreMagnesium is required to activate vitamin D
Pro tip: Pumpkin seeds + salmon = activation combo
Learn moreHigh fiber can reduce zinc absorption — balance intake
Pro tip: Space high-fiber and zinc-rich meals apart if possible
Learn moreVitamin K directs calcium into bones, not arteries
Pro tip: Kale covers both — or pair leafy greens with dairy
Learn moreZinc helps transport vitamin A from the liver
Pro tip: Sweet potato + pumpkin seeds covers both nutrients
Learn moreSelenium and vitamin E work together as antioxidants
Pro tip: Brazil nuts (selenium) + almonds (vitamin E) = antioxidant duo
Learn moreVitamins D and A balance each other for immune function
Pro tip: Salmon (D) + sweet potato (A) covers both fat-soluble vitamins
Learn moreSelenium is essential for thyroid hormone conversion alongside iodine
Pro tip: Seaweed (iodine) + Brazil nuts (selenium) = thyroid support
Learn moreCopper is essential for iron metabolism and red blood cell formation
Pro tip: Liver and shellfish provide both — or pair cashews with lentils
Learn morePhosphorus and calcium work together for bone mineralization
Pro tip: Dairy naturally provides both in ideal ratios
Learn moreHigh zinc intake can reduce copper absorption — balance both
Pro tip: Vary your protein sources between shellfish, nuts, and seeds
Learn moreB6, B12, and folate drive the methylation cycle for DNA repair and homocysteine clearance
Pro tip: Salmon covers B6 and B12 — add lentils for folate to complete the trio
Learn moreVitamin C regenerates beta-carotene after it neutralizes free radicals
Pro tip: Bell peppers + sweet potatoes = powerful antioxidant combo
Learn moreLeucine triggers muscle protein synthesis — pair with complete protein for full effect
Pro tip: Chicken breast or eggs provide both protein and leucine together
Learn moreFat-soluble lycopene absorbs dramatically better with dietary fat
Pro tip: Cook tomatoes with olive oil — heat + fat boosts lycopene availability 5x
Learn moreNutrient Profile
Showing all tracked nutrients in Spinach per serving (1 cup cooked (180g)), grouped by category.
Some nutrients (iodine, omega-3 from plant sources) have limited USDA data and may not appear above even if present in this food.
How to Eat Spinach
Storage & Selection Tips
How to Select
Look for vibrant, dark green leaves without yellowing, wilting, or slimy spots. Fresh spinach should have a slightly earthy smell.
How to Store
Store unwashed in a plastic bag with a paper towel to absorb moisture. Keep in the refrigerator crisper drawer.
Shelf Life
Fresh spinach lasts 5-7 days refrigerated. Frozen spinach keeps for 10-12 months.
Practicality Ratings
How easy to prepare and use
How easy to find in stores
How many meal types it fits
Frequently Asked Questions
Spinach Appears in These Nutrient Guides
Magnesium
37% DV per serving
Iron
36% DV per serving
Vitamin C
20% DV per serving
Calcium
19% DV per serving
Zinc
13% DV per serving
Folate
66% DV per serving
Choline
6% DV per serving
Fiber
15% DV per serving
Potassium
18% DV per serving
Vitamin A
105% DV per serving
Vitamin K
741% DV per serving
Selenium
5% DV per serving
Vitamin E
25% DV per serving
Manganese
74% DV per serving
Phosphorus
8% DV per serving
Copper
33% DV per serving
Thiamin (Vitamin B1)
17% DV per serving
Riboflavin (Vitamin B2)
31% DV per serving
Niacin (Vitamin B3)
6% DV per serving
Pantothenic Acid (Vitamin B5)
6% DV per serving
Vitamin B6
24% DV per serving
Protein
11% DV per serving
Sodium
5% DV per serving
Beta-Carotene
189% DV per serving
Lutein + Zeaxanthin
203% DV per serving
Leucine
15% DV per serving
Isoleucine
21% DV per serving
Valine
16% DV per serving
Tryptophan
26% DV per serving
Lysine
14% DV per serving
Similar Foods (Greens)
Compare Spinach
See how Spinach stacks up against another food, nutrient by nutrient.
Spinach Supports These Goals
Replace Your Supplements
See how Spinach fits into a complete whole-food nutrition plan. Our free tool builds a personalized food stack based on your supplement goals.
Try the Supplement Replacer ToolDisclaimer: Nutrient values are approximate and based on USDA FoodData Central. Actual values may vary by source, preparation method, and brand. Not medical advice.