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cooked, drained
23
Calories
2.9g
Protein
0.4g
Fat
3.6g
Carbs
2.2g
Fiber
0.4g
Sugar
70mg
Sodium
0.1g
Sat Fat
41
Calories
5.3g
Protein
0.7g
Fat
6.8g
Carbs
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Low GI foods provide sustained energy and are ideal for meals throughout the day.
Overview
Extremely low calorie with high iron and folate. Cooking breaks down oxalates improving mineral absorption.
Meal Timing
Add to smoothies, eggs, or any meal. Cooking significantly reduces volume making it easier to eat more.
Protein
Spinach has good protein for a vegetable (2.9g/100g) but the iron content is the real highlight.
Spinach works well in a calorie deficit. Low calorie density lets you eat more volume.
Spinach supports a calorie surplus. Useful for balanced meals during a bulk.
Calorie Context
At 23 cal/100g, spinach is one of the lowest calorie foods. A full cup cooked is just 41 calories.
Comparison
Higher in iron than kale (2.7mg vs 1.5mg per 100g cooked). Oxalates reduce some mineral absorption.
Add to smoothies, eggs, or any meal. Cooking significantly reduces volume making it easier to eat more.
Higher in iron than kale (2.7mg vs 1.5mg per 100g cooked). Oxalates reduce some mineral absorption.
Per 100g, Spinach contains 2.9g protein, 0.4g fat, and 3.6g carbs. Per serving (1 cup cooked (180g)): 5.3g protein, 0.7g fat, 6.8g carbs.
Spinach contains 2.9g protein per 100g. has good protein for a vegetable (2.9g/100g) but the iron content is the real highlight. Extremely low calorie with high iron and folate. Cooking breaks down oxalates improving mineral absorption.
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