Spinach
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Spinach is a Green Superfood!

Season

The season for Spinach varies according to the regions climate. Spinach can be a year-round crop in the warmest places. In slightly cooler areas, Spinach is a Spring Vegetable. In a warmer climate, Spinach a Summer Vegetable.

Availability

Spinach is popular across the world and available year round, in most grocery stores.

Cultivation

Production

Varieties

Purchasing

When buying Spinach, look for evenly colored green leaves that are not wilted or slimy.

Storage

Spinach should last 4-7 days refrigerated and 8-10 months frozen.

Culinary Uses

Before using Spinach, Wash The Spinach Leaves thoroughly (the Spinach plant grows close to the ground and attracts bugs).

It is commonly used in a variety of dishes including Quiche, Sandwiches, Salads, Sauteed, Casseroles, etc.

Portion Size

Allow 1-3 oz of Spinach per person.

Substitutes

Kale, Turnip Greens

Nutritional Value

Nutritional Value USDA
SPINACH,RAW
Amount Per 100g
Calories 23
%Daily Value*
 
0%
Total Fat 0g
0%
Saturated Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
0%
Cholesterol 0mg
3%
Sodium 79mg
11%
Potassium 558mg
1%
Total Carbohydrate 3g
8%
Dietary Fiber 2g
Sugars 0g
Protein 2g
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Nutrition

Spinach is touted as a superfood for its vitamins including A, C, calcium, folate, and iron. The downside to Spinach is that it naturally contains Oxalic Acid, which, when cooked, binds with calcium and prevents calcium absorption in the body.  For this reason, Spinach is best eaten Raw as in a Salad.

Gluten Free

Yes

Low Fat

Yes

Low Calorie

Yes