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Plant-BasedVegetables
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Spinach

Spinach (Leafy greens variety)

Facts

Spinach is a nutrient-dense leafy green, valued for its high chlorophyll content, iron, folate, and quick-cooking versatility.

Regional names

Spinach

Origin

Spinach has been bred globally for crop density, edible leaves, roots, and pods, anchoring agriculture across continents.

Native region

Eurasia and North Africa, cultivated globally in temperate zones

Season

Highly seasonal by crop, with some year-round supply

Food Combinations & Timing

⚠️Potential Interaction Conflict

Avoid consuming with: High-calcium foods (like raw milk or cheese) if prone to kidney stones

Waiting Interval: Cook/blanch the greens first, or space by 1-2 hours

These greens contain high levels of oxalic acid. When consumed raw alongside high-calcium foods, oxalates bind to calcium in the digestive tract, forming insoluble calcium oxalate. Blanching the greens beforehand reduces soluble oxalates by up to 50%.

Nutritional profile

Calories

23 kcal / 100 g

Protein

2.9 g

Carbs

3.6 g

Fat

0.4 g

Fiber

2.2 g

Water content

Very high (90% to 93%)

Glycemic index

Low

Vitamins

  • Vitamin C
  • Vitamin K
  • Vitamin A

Minerals

  • Potassium
  • Folate
  • Calcium

Health benefits

Evidence-aligned highlights

  • Abundant in vitamin K1, essential for blood clotting and regulating bone calcium binding.
  • Supplies active folate (vitamin B9), critical for cellular division and DNA repair.
  • Contains lutein and zeaxanthin, carotenoids that accumulate in the retina to support vision.

Flavor notes

Green, Earthy, Slightly bitter, Peppery

Texture

Crisp raw, tender and silky when cooked

Aroma

Fresh and grassy

Pairings

Garlic, Lemon juice, Olive oil, Parmesan, Vinegar, Pine nuts

Safety & toxicity

Edible parts

Leaves, Tender stems

Toxic or risky parts

Tough woody stems (culinarily discarded, but non-toxic)

Raw vs cooked

Eating cooked spinach decreases oxalate load slightly and improves absorption of calcium and iron.

Allergies & intolerances

Leafy greens are very low-allergen; mustard greens may trigger rare mustard sensitivities.

Drug interactions

High vitamin K levels can interfere with dosage consistency of blood thinners like warfarin.

Safe daily limit

1 to 2 cups of raw greens daily is highly beneficial.

⚠️ Notice: This safety profile is a general guideline. Dietary tolerances differ; consult a healthcare professional for allergies or drug interactions. See our full disclaimer.

Who should avoid & how to handle it

Who should avoid or moderate

  • Contains high oxalates; individuals prone to calcium oxalate kidney stones should moderate intake, especially raw.

Preparation & storage

  • Clean: Submerge in cold water to dislodge dirt and sand, spin dry or pat with clean towels.
  • Cut: Strip leaves from woody central stems, chop or slice into thin ribbons.
  • Cook: Massage with oil and lemon for raw salads, or sauté in garlic and oil for 2-4 minutes.
  • Store: Refrigerate in a container with dry paper towels to absorb excess moisture; keep crisp.
  • Preserve: Blanch in boiling water for 2 minutes, plunge into ice water, drain, and freeze.

Cuisine & cultural use

Common cuisines

  • Global savory cooking
  • Soups, stews, and roasted sides

Spinach appears in Global savory cooking, Soups, stews, and roasted sides, often because its flavor structure and prep speed fit both everyday cooking and ceremonial dishes.

Dynamic Substitutions

No alternatives recorded for this specific item. It is chemically or botanically unique in the database.

🌱 Cultivation & Production

Spinach Home Growing Guide

Learn how to grow and cultivate spinach at home, whether you live in an urban apartment or have access to outdoor garden land.

Apartment Friendly

✓ Highly Recommended

Yes

Urban Space Advice

Highly suited for balcony planters or wide pots at least 6-8 inches deep.

Difficulty

Easy

Propagation

Seeds

Soil Type

Loose, nutrient-rich soil with good drainage

Watering

Regular (keep soil consistently moist)

Sunlight

Partial sun or bright indirect light (4 hours daily)

Best Season

Cooler seasons (Spring or Autumn)

Step-by-Step Growing Guide

  1. 1

    Sow seeds thinly across a wide, shallow balcony container.

  2. 2

    Cover lightly with 1/8 inch of compost and mist thoroughly.

  3. 3

    Keep in a bright, cool spot; thin seedlings early to about 3 inches apart.

  4. 4

    Harvest outer leaves continuously once they reach 4 inches tall so the plant keeps producing.

Quick recipes

Fast recipes using Spinach

Dinner

Spinach Stuffed Pasta Shells

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Large pasta shells stuffed with seasoned spinach and fresh herbs, baked in marinara.

Ingredients

Servings:2
  • 8 jumbo pasta shells
  • 1 cup fresh spinach, chopped
  • 1/2 cup ricotta cheese
  • 1 tbsp fresh basil, chopped
  • 1 tbsp olive oil
  • 1 cup marinara sauce
  • Salt and pepper to taste

Nutrition

  • 310 kcal
  • 12 g protein
  • 42 g carbs
  • 10 g fat

Preparation Steps

  1. 1Preheat oven to 375°F (190°C). Boil pasta shells for 9 minutes, then drain.
  2. 2Saute spinach in olive oil for 2 minutes until wilted. Mix with ricotta, basil, salt, and pepper.
  3. 3Spread marinara sauce over the bottom of a baking dish.
  4. 4Stuff each shell with the spinach-ricotta mixture, arrange in the dish, and bake for 25-30 minutes.

Lunch

Spinach Tempeh Skillet

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Tempeh and fresh spinach slow-cooked in a skillet with garlic and olive oil.

Ingredients

Servings:2
  • 1 pack tempeh, crumbled
  • 2 cups fresh spinach, chopped
  • 1 1/2 tbsp olive oil
  • 2 garlic cloves, sliced
  • 1 tbsp soy sauce
  • Salt and pepper to taste

Nutrition

  • 290 kcal
  • 19 g protein
  • 12 g carbs
  • 18 g fat

Preparation Steps

  1. 1Heat olive oil in a skillet and fry garlic slices for 2 minutes.
  2. 2Add the crumbled tempeh and cook for 15 minutes, stirring occasionally, until golden-brown and crispy.
  3. 3Stir in spinach and soy sauce. Cook for 5 minutes until spinach has wilted.
  4. 4Season with salt and pepper and serve warm.

Lunch

Creamy Broccoli Spinach Soup

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A velvety, healthy soup made of simmered broccoli and spinach, thickened with Greek yogurt.

Ingredients

Servings:2
  • 2 cups broccoli florets
  • 2 cups fresh spinach
  • 2 1/2 cups vegetable broth
  • 1/4 cup Greek yogurt
  • 1 tbsp olive oil
  • 1 small onion, chopped

Nutrition

  • 140 kcal
  • 6 g protein
  • 14 g carbs
  • 7 g fat

Preparation Steps

  1. 1Heat olive oil in a pot and cook chopped onions for 5 minutes.
  2. 2Add broccoli and vegetable broth. Cook at a simmer for 15 minutes.
  3. 3Add spinach and simmer for another 5 minutes, then blend the soup until smooth.
  4. 4Stir in Greek yogurt away from heat and serve immediately.