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Spinach

Spinach is a leafy green with 23 calories per 100g and a standout source of vitamin K for salads, sautés, and smoothies.

Spinach

Nutrition Facts

Per 100g

% Daily Value based on a 2000 kcal diet

Calories 23 kcal

1% DV

Total Fat 0.4g

1% DV

Saturated Fat0.1g

Polyunsaturated Fat0.2g

Total Carbohydrate 3.6g

1% DV

Fiber2.2g

Sugars0.4g

Starch1.0g

Protein 2.9g

6% DV

Plant Protein2.9g

Vitamins & Minerals

Vitamins

Nutrient	Amount	DV%	Half-life
Choline	19.3mg	4%
Folate (B9)	194.0mcg	49%
Niacin (B3)	0.7mg	5%
Pantothenic Acid (B5)	0.1mg	1%
Riboflavin (B2)	0.2mg	15%
Thiamin (B1)	0.1mg	7%
Vitamin A	469.0mcg	52%
Vitamin B6	0.2mg	11%
Vitamin C	28.1mg	31%
Vitamin E	2.0mg	13%
Vitamin K	482.9mcg	402%

Minerals

Nutrient	Amount	DV%	Half-life
Calcium	99.0mg	10%
Copper	130.0mcg	14%
Iron	2.7mg	15%
Magnesium	79.0mg	19%
Phosphorus	49.0mg	7%
Potassium	558.0mg	12%
Selenium	1.0mcg	2%
Sodium	79.0mg	3%
Zinc	0.5mg	5%

Recipes with Spinach (71)

Greek yogurt chickpea cucumber lunch bowl

Beef and roasted sweet potato spinach salad

Spinach chickpea tofu salad with citrus

Chicken lentil vegetable soup

Salmon quinoa spinach bowl

Spinach mushroom omelet with fortified whole grain toast

Breakfast smoothie with kefir, banana, spinach, oats, and peanut butter

Spinach mushroom omelet with fortified milk

Kiwi spinach kefir smoothie with oats and pumpkin seeds

Spinach mushroom omelet with avocado

Kefir smoothie with strawberries, spinach, and oats

Spinach and mushroom omelet with 2 eggs

Kefir smoothie with spinach, orange, and flaxseed

Tofu Scramble with Spinach, Red Bell Pepper, and Nutritional Yeast

Spinach and Mushroom Omelet with Avocado

Orange and spinach breakfast smoothie with kefir

Spinach mushroom omelet

Fortified high-protein soy smoothie with orange, spinach, and oats

Fortified kefir smoothie with spinach, banana, and strawberries

Orange spinach kefir smoothie

Spinach and mushroom omelet with feta

Spinach mushroom omelet with iodized salt

Berry-spinach kefir smoothie with oats

Spinach and mushroom omelet with iodized salt and whole-grain toast

Fortified high-protein breakfast smoothie

Spinach and mushroom omelet with iodized salt

Salmon quinoa power bowl with spinach and avocado

Salmon quinoa bowl with spinach and roasted red peppers

Salmon, Tomato, Spinach and Oat Gratin

Salmon, Tomato, Spinach and Oat Gratin

Spinach and mushroom egg scramble with whole-grain toast

Fortified soy milk smoothie with strawberries, spinach, and peanut butter

Spinach and mushroom omelet with whole-grain toast

Chicken, spinach, and quinoa bowl

Chicken quinoa bowl with spinach, chickpeas, and tomatoes

Chicken, quinoa, and spinach bowl

Lentil and vegetable curry with quinoa

Tofu and edamame vegetable curry with quinoa

Lentil and vegetable curry with yogurt

Turkey chili with black beans and spinach

Egg and vegetable frittata with side salad

Turkey and lentil chili with spinach

Egg and cottage cheese veggie plate with whole-grain toast and berries

Grilled chicken quinoa bowl with spinach, roasted red peppers, and avocado

Greek yogurt chicken wrap with cucumber, tomato, and spinach

Grilled chicken quinoa bowl with spinach, roasted sweet potato, and bell peppers

Lentil and spinach salad with feta

Grilled salmon quinoa bowl with spinach and avocado

Grilled chicken quinoa power bowl with spinach, bell peppers, and avocado

Grilled chicken quinoa bowl with spinach, avocado, and orange segments

Turkey and avocado whole-grain wrap with spinach and tomato

Savory Spinach Oat Bowl

Savory Spinach Oat Bowl

Olive Oil Lentils with Wilted Spinach

Olive Oil Lentils with Wilted Spinach

Harvest Bowl with Seared Chicken, Salmon, Lentils, and Roasted Roots

Harvest Bowl with Seared Chicken, Salmon, Lentils, and Roasted Roots

Creamy Avocado and Spinach Pasta

Creamy Avocado and Spinach Pasta

Roasted Sweet Potato, Mushroom, and Spinach Bowl with Tomato-Berry Relish

Roasted Sweet Potato, Mushroom, and Spinach Bowl with Tomato-Berry Relish

Salmon quinoa power bowl with spinach, chickpeas, and avocado

Salmon quinoa power bowl

Grilled salmon quinoa bowl with spinach, avocado, and lemon

Grilled chicken quinoa bowl with spinach, black beans, and roasted peppers

Grilled salmon quinoa bowl with spinach and roasted sweet potato

Lentil and spinach grain bowl

Turkey and spinach quinoa bowl

Spaghetti with Spinach, Parsley, and Sun-Dried Tomato Pesto

Spaghetti with Spinach, Parsley, and Sun-Dried Tomato Pesto

Turkey and lentil bowl with spinach and brown rice

Salmon with quinoa and spinach

Salmon with quinoa and steamed spinach

Chicken and lentil bowl with brown rice, spinach, and tomatoes

Chicken and spinach quinoa bowl with roasted red peppers

Young Spinach Leaf, Bare and Crisp

Young Spinach Leaf, Bare and Crisp

Chickpea, Spinach, and Tomato Stew

Chickpea, Spinach, and Tomato Stew

Warm Chickpea and Spinach Bowl with Garlic, Paprika, and Cumin

Warm Chickpea and Spinach Bowl with Garlic, Paprika, and Cumin

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