Spinach (cooked)
veganServing size
180g / 1 cup cooked
Allergens
none
Availability
widely available fresh, frozen, canned
Dietary patterns
vegan, vegetarian, mediterranean, omnivore
Key nutrients
- Iron — 6.4 mg iron per cup cooked
- Folate (B9) — ~263 mcg folate DFE per cup cooked
- Vitamin K — ~888 mcg vitamin K per cup cooked (very high — nearly 10x daily need)
- Potassium — ~838 mg potassium per cup cooked
- Vitamin C — ~18 mg vitamin C per cup cooked
- Vitamin A — ~943 mcg RAE vitamin A per cup cooked
- Vitamin E — ~3.7 mg vitamin E per cup cooked
- Manganese — ~1.7 mg per cup cooked
- Calcium — ~245 mg per cup cooked (not well absorbed)
- Vitamin B2 (Riboflavin) — ~0.2 mg per cup cooked
- Vitamin B6 (Pyridoxine) — ~0.4 mg per cup cooked
Educational information only — not medical advice. This content does not diagnose, treat, or replace consultation with a qualified healthcare professional. Always seek professional medical advice for symptoms, supplement use, or health concerns.