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Greens, Spinach

Food Greens, Spinach
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About This Food

Description Selecting & Storing Special Diets Benefits Nutrition & Macros
Description

A leafy green native of Asia, spinach was brought to Europe by the Moors when they conquered Spain in the eighth century.

With its bright green color, spinach is an excellent source of beta-carotene, plus vitamin C and folate. It's also one of the foods highest in the sight-saving nutrient duo - lutein and zeaxanthin.

Because spinach is on the Environmental Working Group's list of the most chemically contaminated foods - the Dirty Dozen - be sure to always pick organic. 

Antioxidant Score (ORAC)=1,515

Selecting & Storing

Fresh spinach is available year-round. Choose leaves that are crisp and dark green with a nice fresh fragrance. Avoid those that are limp, damaged or which have yellow spots. Refrigerate in a plastic bag for up to 3 days. Spinach, which is usually very gritty, must be thoroughly rinsed.

Special diets
  • Autoimmune Paleo Diet
  • Candida Diet
  • Diabetic
  • Elimination Diet
  • Gluten-Free Diet
  • Gluten-Free/Dairy-Free Diet
  • Grain-Free Diet
  • High Protein Diet
  • Low Carb Diet
  • Low FODMAP Diet
  • Low Histamine Diet
  • Paleo Diet (Light)
  • Paleo Diet (Strict)
  • PCOS Diet
  • Pescetarian Diet
  • Primal Diet
  • Thyroid Diet
  • Vegetarian Diet
  • Whole Food
Benefits
Excellent Source of
  • VitaminA
  • VitaminC
  • VitaminK
  • Folate
  • Manganese
Good Source of
  • Iron
  • Magnesium
  • Potassium
  • Riboflavin
Preferences
  • No Fish
  • No Red Meat
  • No Pork
  • No Eggs
  • No Shellfish
  • No Gluten
  • No Nuts
  • No Seeds
  • No Soy
  • No Dairy
  • No Poultry
  • No Molds
  • No Citrus
  • No Coconut
  • No Pseudograins
  • No Nightshade
  • No Legumes
  • No Grains
  • No Corn
  • No Yeast
  • No Peanuts
  • Low Carbohydrate
  • Low Cholesterol
  • Low Fat
  • Low Sodium
  • Low Sugars
  • Low Saturated Fat
Nutrition & Macros
Nutrition Information

Serving size: 3 cup(s)spinach

Chart Icon. View Calorie Breakdown

Calories: 21

Omega-6 / Omega-3 ratio: 0 : 1

Macronutrients
Amount
Total Fat
0.35 g
Saturated Fat
0.06 g
Monounsaturated Fat
0.01 g
Polyunsaturated Fat
0.15 g
Trans Fat
0 g
Essential Fatty Acids (Omega-3)
124 g
ALA
124 mg
EPA
0 mg,
DHA
0 mg,
Conjugated Linoleic Acid(CLA)
0 mg
Cholesterol
0 mg
Total Carbohydrate
3.27 g
Net Carbohydrate
1.29 g
Sugars
0.38 g
Fiber
1.98 g
Protein
2.57 g
Sugar Alcohols
0 g
Vitamins
Amount
% Daily Value*
Vitamin A
8439.3 IU
169%
Vitamin C
25.29 mg
42%
Vitamin D
0 IU
0%
Vitamin E
1.83 IU
6%
Vitamin B6
0.18 mg
9%
Vitamin B12
0 mcg
0%
Vitamin K
434.61 mg
543%
Folate
174.6 mcg
44%
Niacin
0.65 mg
3%
Riboflavin
0.17 mg
10%
Thiamin
0.07 mg
5%
Choline
16.2 mg
3%
Minerals
Calcium
89.1 mg
9%
Copper
0.12 mg
6%
Iron
2.44 mg
14%
Magnesium
71.1 mg
18%
Manganese
0.81 mg
40%
Phosphorous
44.1 mg
4%
Potassium
502.2 mg
14%
Selenium
0.9 mcg
1%
Sodium
71.1 mg
3%
Zinc
0.48 mg
3%
Phytonutrients
Alpha-carotene
0 mcg
Beta-carotene
5063.4 mcg
Beta-cryptoxanthin
0 mcg
Lutein + zeaxanthin
10978.2 mcg
Lycopene
0 mcg
Tags:
autoimmune paleo candida diabetic elimination gluten-free gluten-free/dairy-free grain-free high protein low carb low fodmap low histamine paleo (light) paleo (strict) pcos pescetarian primal thyroid vegetarian whole food no citrus no coconut no corn no dairy no eggs no fish no gluten no grains no legumes no molds no nightshade no nuts no peanuts no pork no poultry no pseudograins no red meat no seeds no shellfish no soy no yeast
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