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Spinach
24
kcal / 100g
about 100 kJ
* Calorie value is measured per serving weight shown
Nutrition (per 100g)
2.6Protein
0.3Fat
4.5Carbs
1.7Fiber
Common Serving Sizes
Per 100g
24 kcal
How long to burn 24 kcal
Approximate exercise time to burn the 24 kcal in each 100g:
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Jogging3 min
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Brisk Walking5 min
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Swimming2 min
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Cycling4 min
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Jump Rope2 min
About Spinach
A common leafy green, good for everyday reference.
Health Benefits of Spinach
Relatively high in iron
Spinach is relatively high in iron for a vegetable - ~2.7mg per 100g. Plant iron absorbs less well than animal iron, but eating it with vitamin C-rich foods (lemon juice, tomato) improves uptake.
Rich in folate
Folate is a B-vitamin; spinach is a quality natural source, suiting women planning or in pregnancy. High heat loses some folate, so flash-fry or blanch.
Cooking note - oxalate
Spinach has oxalate, which can hinder calcium absorption. Blanching removes most oxalate while keeping most nutrition - a recommended way to cook it.