Spinach (Raw) Nutrition Facts & Health Impact

Nutrition Facts

Serving Size: 100g

Calories23

Total Fat0.4g

Saturated Fat0.1g

Total Carbs3.6g

Fiber2.2g

Sugars0.4g

Protein2.9g

Macro Breakdown

Protein2.9g (39%)

Carbs3.6g (49%)

Fat0.4g (12%)

Glycemic Impact

Glycemic Index	15 (Low)
Glycemic Load	0
Insulin Index	30

Health Scores (0-10)

9.5

Metabolic

9.5

Inflammation

8.0

Hormonal

8.0

Gut Health

9.5

Skin Health

8.5

Brain Health

9.0

Bone Health

7.0

Sleep

6.5

Exercise

9.5

Longevity

8.5

Detox

9.0

Immunity

7.5

Pral

7.5

Satiety

10.0

Nutrient Density

6.0

Bioavailability

8.0

Electrolyte

9.0

Methylation

Complete Nutrient Profile

Nutrient	Amount / 100g	% Daily Value
Energy Kcal	23.0 kcal	1% DV
Protein	2.9 g	6% DV
Total Fat	0.4 g	1% DV
Carbohydrate	3.6 g	1% DV
Fiber	2.2 g	8% DV
Sodium	79.0 mg	3% DV
Calcium	99.0 mg	8% DV
Iron	2.7 mg	15% DV
Magnesium	79.0 mg	19% DV
Phosphorus	49.0 mg	4% DV
Potassium	558.0 mg	12% DV
Zinc	0.5 mg	5% DV
Vitamin C	28.1 mg	31% DV
Vitamin B6	0.2 mg	11% DV
Folate	194.0 µg	49% DV
Vitamin A	469.0 µg	52% DV
Vitamin E	2.0 mg	14% DV
Vitamin K	482.9 µg	402% DV

Amino Acid Profile

Amino Acid	Amount / 100g
Tryptophan	0.039g
Threonine	0.122g
Isoleucine	0.147g
Leucine	0.223g
Lysine	0.174g
Methionine	0.053g
Phenylalanine	0.129g
Valine	0.161g
Histidine	0.064g

Fatty Acid Breakdown

Fatty Acid	Amount / 100g
saturated	0.060g
monounsaturated	0.010g
polyunsaturated	0.170g
omega 3	0.140g

Compare Spinach (Raw) With...

Broccoli
34 cal Sweet Potato
86 cal Kale
49 cal Carrot
41 cal Potato (Baked)
93 cal

Health Condition Relevance

✨

Skin Health

vitamin c, zinc, vitamin e. Vitamin C is required for collagen cross-linking. Zinc reduces inflammation and sebum. Vitamin A reg.

🩸

Anemia

iron, vitamin c, folate. Iron-deficiency is the most common nutritional deficiency. Vitamin C increases non-heme iron absorpt.

🔥

Inflammation

vitamin c, vitamin e, fiber. Omega-3 EPA/DHA → resolvins (pro-resolving mediators). Antioxidants neutralize free radicals. Fiber .

Hormonal & Metabolic Impact

🧬 Magnesium → Testosterone, Cortisol (19% DV)

Reduces SHBG → more free T. Lowers cortisol by suppressing ACTH. Required for vitamin D activation (which also supports T).

🧬 Vitamin B6 → Progesterone, Dopamine (11% DV)

Cofactor for neurotransmitter synthesis (serotonin, dopamine, GABA). Supports progesterone production in luteal phase.

🧬 Fiber → Estrogen, Insulin (8% DV)

Binds excess estrogen in gut for excretion (enterohepatic circulation interruption). Slows glucose absorption → lower insulin spikes.

Anti-Nutrients & How to Reduce Them

⚠️ Oxalates (spinach, beet greens, Swiss chard — bind calcium)

⚠️ Goitrogens (raw cruciferous — broccoli, kale, cabbage — can impair thyroid iodine uptake)

⚠️ Solanine (green potatoes, eggplant — toxic at very high levels)

Mitigation: Cooking cruciferous vegetables deactivates goitrogens. Pair high-oxalate greens with calcium-rich foods (they bind in gut, not kidneys). Avoid green potatoes.

Only a concern with very high raw intake + iodine deficiency (for goitrogens) or kidney stone history (for oxalates).

Best Preparation Methods

Ripeness: N/A

Preparation: Raw (highest vitamin C, oxalates bind calcium). Cooked (oxalates reduced, calcium more available, vitamin C reduced ~50%). Blanching (compromise). Add lemon juice/vitamin C to boost iron absorption.

Frequently Asked Questions

Does Spinach (Raw) affect hormones?

Yes — Spinach (Raw) is rich in magnesium (19% DV), which Reduces SHBG → more free T. Lowers cortisol by suppressing ACTH. Required for vitamin D activation (which also supports T).. magnesium supports Testosterone and Cortisol production. vitamin b6 supports Progesterone and Dopamine production.

Is Spinach (Raw) good for blood pressure?

Yes. Spinach (Raw) provides 558mg of potassium per 100g (12% DV). Potassium helps lower blood pressure by counteracting sodium's effects and relaxing blood vessel walls. The sodium-to-potassium ratio is 7.1.

Is Spinach (Raw) good for weight loss?

Yes. At only 23 calories per 100g with 2.2g of fiber, Spinach (Raw) is filling and nutrient-dense — ideal for weight loss. The fiber slows digestion and increases satiety hormones (GLP-1, PYY), helping you eat less at subsequent meals.

Does Spinach (Raw) boost immunity?

Yes. Spinach (Raw) provides 28.1mg of vitamin C per 100g (31% DV) — one of the best food sources. Vitamin C supports white blood cell production, acts as an antioxidant, and strengthens skin barrier defense.

Does Spinach (Raw) contain anti-nutrients?

Oxalates (spinach, beet greens, Swiss chard — bind calcium). Goitrogens (raw cruciferous — broccoli, kale, cabbage — can impair thyroid iodine uptake). Cooking cruciferous vegetables deactivates goitrogens. Pair high-oxalate greens with calcium-rich foods (they bind in gut, not kidneys). Avoid green potatoes. Only a concern with very high raw intake + iodine deficiency (for goitrogens) or kidney stone history (for oxalates).

What's the best way to prepare Spinach (Raw)?

Raw (highest vitamin C, oxalates bind calcium). Cooked (oxalates reduced, calcium more available, vitamin C reduced ~50%). Blanching (compromise). Add lemon juice/vitamin C to boost iron absorption.