Vegetable
Spinach
The easiest way to add iron and greens to almost anything — it wilts into nothing.
Nutrition
per 100g, raw23
Calories
2.9g
Protein
3.6g
Carbs
0.4g
Fat
2.2g
Fiber
low calorieiron
Good to know
- •A good source of iron, folate and vitamin K.
- •Wilts down dramatically, so a big handful is an easy add.
- •Pairs with vitamin C (lemon, tomato) to absorb the iron better.
Great in
Stirred into pasta, curries and soups at the endBlended into smoothiesSautéed with garlicRaw as a salad base
Healthy swaps & pairings
- →Kale or chard for a sturdier green
- →Frozen spinach for cooking (cheaper, no wilting waste)
- →Arugula for a peppery salad swap
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Nutrition values are rounded approximations per 100g and vary with variety, cut and preparation.