Vegetable | Vegan Vegetarian Gluten Free Low Calorie Low Carb

Spinach

Spinacia oleracea Allergen-Free
spinach

Sourcing & Taxonomy

  • Family Amaranthaceae
  • Primary Cuisine Mediterranean
  • Seasonality Spring, Fall
  • Source Spinach plant leaves

The Forktionary Angle

"The ultimate adaptable green, shrinking dramatically but delivering huge nutritional value."

Definition

A leafy green vegetable known for its nutritional value and versatility in cooking.

Sensory Profile

TasteEarthy, Slightly bitter, Mild
TextureTender, Crisp (raw), Silky (cooked)
AromaGrassy, Fresh
AcidityLow

Technical Metrics

Nutritional Powerhouse

Excellent source of Vitamin K, Vitamin A, Vitamin C, and iron.

Oxalic Acid

Contains oxalic acid, which can be reduced by cooking to improve mineral absorption.

Volume Reduction

Cooks down significantly; 10-12 cups fresh spinach yields 1 cup cooked.

Nutrition Facts

Per 30g (1 cup raw)
Calories23 kcal
Total Fat0.4 g
Saturated Fat0.1 g
Trans Fat0 g
Cholesterol0 mg
Protein2.9 g
Total Carbohydrate3.6 g
Dietary Fiber2.2 g
Total Sugars0.4 g
Calcium99 mg
Iron2.7 mg
Potassium558 mg

Chef’s Secret

Sautéing spinach quickly with a touch of garlic and lemon brightens its flavor and reduces its volume significantly.

Substitutions

Best Match

Kale

1:1

Similar nutritional profile and versatility, especially for cooking. Stronger flavor.

Swiss Chard

1:1

Good for cooking, with a similar earthy flavor and tender leaves when cooked.

Arugula

1:1

For raw applications where a peppery, slightly bitter note is desired.

Watercress

1:1

Offers a peppery, slightly pungent flavor; excellent in salads or as a garnish.

Buying Guide

Choose fresh, crisp, dark green leaves. Avoid yellowing or wilting spinach.

Flavor Pairings

Garlic Lemon Feta Eggs Cream Nutmeg Bacon

Recipes Using Spinach

Low Saturated Fat Dietary Course Fruit

Spring In Your Step Smoothie Raw Food

Jumpstart your day with this vibrant and refreshing Spring In Your Step Raw Smoothie! Packed with fresh, seasonal ingredients, this quick and easy recipe is perfect for a healthy breakfast or a revitalizing snack. No cooking required – simply blend and enjoy the burst of spring flavor! This delicious raw food smoothie is naturally sweet and full of vitamins and nutrients.

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Taste Mood European Pasta Rice And Grains Kosher

3 Step Spinach Lasagna

Conquer your spinach aversion with this unbelievably easy 3-step lasagna! We've combined a no-pre-boil noodle recipe with a flavor-packed spinach filling to create a delicious, iron-rich meal ready in under 2 hours. Perfect for busy weeknights, this lasagna is surprisingly simple and incredibly satisfying.

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Oamc Freezer Make Ahead Vegetarian Lasagna Oamc Freezer Make Ahead

Alfredo And Artichoke Lasagna

This creamy, dreamy Alfredo and Artichoke Lasagna is a guaranteed crowd-pleaser! A decadent vegetarian masterpiece perfect for dinner parties or a cozy night in. Layers of tender pasta, rich Alfredo sauce, savory artichoke hearts, and three kinds of melted cheese create a symphony of flavor that will leave everyone wanting more. No meat? No problem! This recipe proves vegetarian can be incredibly satisfying. Serve with a simple tossed salad and garlic bread for a complete and unforgettable meal. Plus, it freezes beautifully for future enjoyment!

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Inexpensive Low Saturated Fat Stir Fry Greens

Angel Hair Pasta With Spinach Tomatoes And Onion

This light and healthy Angel Hair Pasta recipe is bursting with fresh flavor! Made with whole wheat pasta for added heartiness, this simple dish is surprisingly satisfying. Sautéed onions, juicy tomatoes, and wilted spinach create a vibrant medley of textures and tastes, all perfectly complemented by a touch of Parmesan cheese. A quick and easy weeknight meal that's perfect for those seeking a delicious, healthy, and effortlessly elegant pasta dish. Get ready to impress!

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Equipment Cheese Appetizers Time To Make

Artichoke Spinach Sun Dried Tomato Dip

This award-winning artichoke dip recipe, featured in Taste of Home Holidays & Celebrations 2011, is a creamy, tangy delight! Bursting with vibrant sun-dried tomatoes, artichoke hearts, and spinach, it's the perfect appetizer for any gathering. Make it ahead – refrigerate overnight or freeze for months! Serve warm with your favorite tortilla chips or fresh vegetables for an unforgettable dip.

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Number Of Servings Asian Easy Low Saturated Fat

Asian Spiced Chicken With Vanilla Apricot Sauce

Experience a flavor explosion with this unique Asian Spiced Chicken recipe! A healthy and delicious twist on classic Asian flavors, this dish features a surprising vanilla apricot sauce that perfectly complements the savory chicken. Inspired by a McCormick recipe, this upgraded version is quick, easy, and uses pantry staples. We've doubled the sauce recipe because it's THAT good! Serve this satisfying meal over fluffy rice, topped with crunchy wonton strips for the ultimate textural experience. A restaurant-quality dish you can easily make at home!

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Baking Baking Served Hot Hidden Valley Ranch

Athena's Ma Cropolis Rsc

Elevate your mac and cheese game with this Greek-inspired twist! Imagine creamy, dreamy mac and cheese infused with the bold, salty tang of blue cheese-stuffed olives. This recipe, inspired by Hidden Valley Ranch, transforms a classic comfort food into a sophisticated dish worthy of the gods. Easy to make, yet impressive to serve, it's the perfect showstopper for your next gathering. Prepare to be amazed!

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Main Ingredient Fruit Preparation Beginner Cook

Avocado And Apple Salad

This vibrant and refreshing Avocado and Apple Salad is a delightful mix of creamy avocado, crisp apple, and a zesty lemon-mustard dressing. Served on a bed of spinach for extra nutrients, it's the perfect light lunch, side dish, or healthy appetizer. Easy to make in just 5 minutes!

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Course Equipment Pasta Rice And Grains Time To Make

Awesome Penne Spinach Bake

Creamy, cheesy, and utterly irresistible! This Awesome Penne Spinach Bake combines tender penne pasta and fresh spinach in a luscious cream sauce, then bakes to golden perfection under a crunchy breadcrumb and cheese topping. Get ready for a comforting and flavorful dish the whole family will adore. Easy to make and perfect for a weeknight dinner or a weekend treat!

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Meat Bacon Weeknight North American

Bacon Tomato Spinach Pizza

Craving a quick, tasty, and budget-friendly dinner? This Bacon Tomato Spinach Pizza is your answer! Ready in under 35 minutes, this recipe combines the savory flavors of crispy bacon, juicy tomatoes, and fresh spinach on a creamy alfredo base. Get ready for a pizza night that's both delicious and easy on the wallet!

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Main Ingredient Breakfast Vegetarian Low Carb

Baked Eggs Florentine

Indulge in this easy and delicious Baked Eggs Florentine recipe – the perfect brunch or breakfast casserole! Flaky spinach, creamy eggs, and a touch of cheese make this a crowd-pleasing dish that's ready in under an hour. Perfect for weekend mornings or a special occasion.

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Preparation One Dish Meal Equipment Time To Make

Baked Pasta With Spinach

Indulge in this creamy, cheesy Baked Pasta with Spinach! A comforting classic, perfectly balanced with spinach and a rich, creamy sauce. This recipe is easy to follow and delivers a delicious, satisfying meal the whole family will love. Skip the diet today!

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Main Ingredient Easy Dietary Main Ingredient

Baked Rigatoni With Spinach Ricotta And Fontina

This cheesy, comforting baked rigatoni is a quick and easy weeknight meal inspired by Food & Wine magazine! Skip the stuffing and enjoy perfectly cooked rigatoni tossed in a creamy spinach and ricotta filling, topped with melted fontina, and baked to golden perfection. A faster, simpler take on classic cannelloni, this recipe is guaranteed to become a family favorite.

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Course Pasta Rice And Grains Preparation One Dish Meal

Baked Shells With Fresh Spinach And Pancetta

This decadent, prepare-ahead pasta bake is inspired by Nancy Verde Barr's January 1993 Food & Wine Magazine recipe. Creamy tomato sauce, crispy pancetta (or prosciutto!), and tender spinach perfectly complement perfectly cooked jumbo pasta shells. A one-dish wonder perfect for a weeknight dinner or a special occasion!

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Course Spinach American Tomatoes

Baked Spinach Topped Tomatoes

Juicy tomato halves are generously topped with a savory mixture of sautéed spinach, garlic, and buttery breadcrumbs, then baked to bubbly perfection. This easy recipe is a delicious side dish or light vegetarian meal, perfect for a weeknight dinner or a special occasion.

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Main Dish Shellfish 15 Minutes Or Less Time To Make

Bay Scallops With Artichokes And Tomatoes

A vibrant and healthy 12-minute meal! This recipe features succulent bay scallops, tender artichoke hearts, and juicy tomatoes in a light and flavorful sauce. Perfect for a quick weeknight dinner, it's easily customizable with fresh or canned ingredients. Impress your taste buds with this elegant yet simple dish – ready in under 15 minutes!

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Time To Make Healthy 2 Time To Make 60 Minutes Or Less

Bek's Spicy Tuscan Soup

Spice up your Italian cooking with Bek's Spicy Tuscan Soup! This recipe puts a fiery twist on a classic, featuring vibrant Tuscan flavors with a kick. Perfect for a cozy weeknight meal or a flavorful weekend lunch, this soup is easily customizable to your spice preference. Serve with crusty bread for dipping and enjoy the warmth and deliciousness! Find your perfect spice level – mild or wild!

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Low Cholesterol Soy Tofu Main Ingredient Eggs Dairy

Spinach Rice Casserole

This hearty and healthy Spinach Rice Casserole is a vegetarian delight! Packed with protein and low in fat, it's a delicious and nutritious meal the whole family will love. Fresh basil elevates the flavor to another level (chiffonade about 1/4 cup if using fresh!), but dried works too. This recipe is quick and easy to prepare, perfect for a weeknight dinner.

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