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Nutritional Information on Spinach, Raw and Cooked

Learn to Love: Spinach

When it comes to stereotypical foods that kids hate, spinach tops the list, along with brussels sprouts and broccoli, all of which I've learned to love. Seriously, when it comes to bang for your buck nutrition-wise, it's hard to beat spinach.

Spinach is an awesome vegetarian source of iron. Consider that an adult woman needs 18 mg of iron per day, and one cup of cooked spinach provides 6.4 mg of that!

Eat this leafy green raw, and one cup packs in 56 percent of the recommended daily value of Vitamin A; cook it and eat a cup, and you've got a whopping 377 percent of your daily value.


It's also very high in Vitamin C and lutein, which is good for your eyes and lowers your risk of cataracts. No wonder it's one of the foods women should eat every day.

Try serving fish or meat on a bed of cooked spinach, use it to make a light Mediterranean salad, or saute it with onions and spices for a yummy side dish.

Image Source: Getty
Join The Conversation
Spinach is simply awesome. Yummm...
Autumns_Elegy Autumns_Elegy 8 years
I looove spinach. Its awesome in omelets, and stir frys. And soup!!
wolfjinx25 wolfjinx25 8 years
I love Spinach! I made a baby spinach salad yesterday with hard boiled eggs, carrots, grape tomatoes and chicken. So good!
dianadilettante dianadilettante 8 years
As a salad? What goes well with spinach?
Giasbash6260 Giasbash6260 8 years
I eat spinach EVERY SINGLE DAY - and I am not joking! I use it as a "bed" for my dinner food every night!! It's delicious and I love how it wilts when warm food touches it!
cg130 cg130 8 years
I never understood why someone WOULDN'T like spinach! Yum!
alcook87 alcook87 8 years
spinach in my smoothies everyday too!! its the only way i get my boyfriend to eat it ;)
annam89 annam89 8 years
I LOVE spinach! I put frozen spinach in my smoothies everyday love it :)
Spectra Spectra 8 years
If you are new to trying spinach or if you think you don't like it, try it raw before trying it cooked. Raw spinach has a much milder taste to it. I think it's a bit strong-flavored when it's cooked, but that's just me. I love raw spinach in's so yummy!
dunnonuttin dunnonuttin 8 years
Spinach, brussel sprouts, broccoli... you named all of my favorites. *drool*
simplyfab87 simplyfab87 8 years
I love spinach, its my favorite green for a salad.
weffie weffie 8 years
Mmmmmmm I'm with you guys (and Popeye :) )
Modus-Vivendi Modus-Vivendi 8 years
Who doesn't love spinach?
ckeller825 ckeller825 8 years
how could anybody NOT love spinach!? It's so yummy!!!!
michlny michlny 8 years
Eating it now!! With Sardines!
mamasitamalita mamasitamalita 8 years
ALREADY love spinach!! :)
bchicgrl bchicgrl 8 years
love spinach, I prefer this over any other green leafy veggie.
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