Spinach · cooked
Values per 100 g — CIQUAL data (ANSES). Fibre: 2.7 g.
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Very few calories, lots of micronutrients
Spinach is among the lowest-calorie vegetables (23 kcal/100 g cooked) while being rich in iron, folate, vitamin K and fibre. It adds volume and micronutrients at an almost negligible calorie cost.
Its protein content (2.7 g) is minor: count it as a 'health' vegetable more than a protein source.
How to use it
Raw in a salad, or cooked (it shrinks a lot) in an omelette, a stir-fry, a curry or alongside fish. A large raw amount reduces to a small cooked portion — handy to concentrate the micronutrients.
The iron point
Spinach contains iron, but of plant origin (non-heme), less well absorbed than iron from meat. Pairing it with a vitamin C source (lemon, pepper) improves absorption. It usefully tops up intake, without replacing animal iron sources.
The Popeye myth: the truth about their iron
Spinach carries a reputation as a 'super iron source' that is partly exaggerated (an old decimal-point error on its content, popularised by Popeye). It does contain iron, but this plant iron is poorly absorbed, and the oxalates it holds slow assimilation a little further.
The practical takeaway: spinach stays an excellent health vegetable (folate, vitamin K, fibre), but don't rely on it as your sole iron source. Pair it with vitamin C, and keep animal sources or monitoring if you are at risk of deficiency.
What to pair it with
Spinach goes with eggs, fish or meat.
Key takeaways
- 23 kcal/100 g: very low-calorie, rich in plant iron and vitamins.
- Volume and micronutrients at almost no calorie cost.
- Raw in a salad or cooked (it shrinks a lot).
- Iron better absorbed with vitamin C.
Frequently asked questions
Is spinach good for muscle building?
Yes, indirectly: very low in calories, it provides iron, folate, vitamins and fibre that support health and recovery. It is not a notable protein source.
Are spinach a good iron source?
It contains some, but this plant iron is less well absorbed than that from meat. Pair it with vitamin C (lemon) to improve absorption; it tops up intake without replacing animal sources.
Spinach raw or cooked?
Both are good. Cooked, it shrinks a lot (handy to concentrate micronutrients) and cooking lowers oxalates a little, slightly improving mineral absorption; raw, it keeps more vitamin C and folate. Vary the two.
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