Spinach is one of the richest in vitamin and microelements food that would help you balance your daily diet. There are few foods which combine intake of low energy and high amounts of almost all important vitamins and microelements.
We present you the content of a portion of about 300g/10.58oz cooked or boiled spinach which can be a side dish or main course in your daily menu.
By taking a portion of 300g you would add to your energy intake only around 70 calories; it is very small amount compared to the recommended amount of about 1800-2000kc energy intake of an adult, but you would receive:

Vitamin A – ten times of the recommended minimum daily dose

Vitamin K – twenty times of the recommended minimum daily dose

Vitamin E – about 40% of the recommended minimum daily dose

Vitamin C – around 36% of the recommended minimum daily dose


Iron – about 125% of the recommended minimum daily dose

Magnesium – around 80% of the recommended minimum daily dose

Copper – about 57% of the recommended minimum daily dose

Calcium – around 40% of the recommended minimum daily dose

Potassium – about 30% of the recommended minimum daily dose

Phosphorus – around 24% of the recommended minimum daily dose

Zinc – about 20% of the recommended minimum daily dose


Fibres – around 28% of the recommended minimum daily dose

Besides the absolute terms is particularly valuable combination of iron and vitamin C which is important element in the mechanism of absorption. You will still need to add other sources of vitamin C in your diet in order to intake the recommended dose of it.
There is also another useful and rare combination of high amounts which is hard to intake in so few calories – magnesium and zinc.
Moreover, it is almost uniquely the ratio of another important vitamins – A and E which the spinach contains.

You can find so many recipes for cooking spinach. Our recommendations are to choose those in which the spinach is cooked as few as possible without too much heat treatment which could help to keep the contain of the important substances.