What's inside spinach, and where does it go in your body?
A low-energy leafy green that contributes potassium, folate, vitamin K, magnesium and non-heme iron.
Inside 100 g raw
About 23 kcal, 2.9 g protein, 3.6 g carbohydrate, 2.2 g fiber and 558 mg potassium.
Iron nuance
Spinach contains non-heme iron, but oxalates reduce how much iron and calcium you absorb. The label amount isn't the absorbed amount.
The Popeye myth
Spinach's iron reputation was exaggerated — it's a fine source, not an exceptional one.
Evidence & sources
Non-heme iron from plants is absorbed less efficiently than heme iron from animal foods. Evidence: established. Known: Absorption of non-heme iron is lower and is affected by other foods in the meal. Unknown: Absorption from any single meal varies person to person. Source: NIH Office of Dietary Supplements, Iron — Health Professional Fact Sheet (Current revision).