Spinach
A mild, iron-rich leafy green that packs in folate, vitamin K, and eye-protective lutein.
Bone Health
Vision
Daily Nutrition
Spinach is a nutritional powerhouse, brimming with vitamins K, A, and folate. It’s rich in iron and antioxidants, supporting bone health and reducing oxidative stress. Add spinach to smoothies, salads, or sautés for an easy nutrition boost.
Spinach
Per
1 cup raw (30g)
Calories
7
Vitamin K
121%
Vitamin A
16%
Vitamin C
9%
Vitamin B12
0%
Vitamin D
0%
Iron
5%
Magnesium
6%
Potassium
4%
Calcium
2%
Fiber
0.7g
Nutrition Highlights
Vitamin K, folate, iron, lutein
Fuhrman ANDI chart, raw, 5 cups — our serving is 1 cup
Nutrition Density Score (ANDI Score)
739
Standard, well-documented food — figures reflect typical USDA-reported values
Prep Tip
Light cooking actually increases how much iron and calcium your body can absorb, since heat breaks down the oxalates that bind them.
Absorption Boost
Vitamin C foods — significantly improves absorption of spinach's non-heme iron
Healthy fats — helps absorb spinach's fat-soluble vitamin K and lutein
Use Caution If
You're prone to kidney stones — spinach is one of the highest-oxalate vegetables
You take blood thinners — very high vitamin K content; keep intake consistent
Storage
Refrigerate in a breathable bag; use within 5 days, as leaves wilt and lose vitamin C quickly.
Biomarkers to Track
Subjective
(Daily)
Energy levels
Visual comfort in low light
Objective
(Quarterly)
Ferritin and iron panel
Vitamin K and INR status