Nutrients, Calories, Benefits of Spinach, Raw

Published on: 01/06/2022

Calories in Spinach, Raw

Spinach, Raw contains 23 kCal calories per 100g serving. The reference value of daily consumption of Spinach, Raw for adults is 23 kCal.

The following foods have approximately equal amount of calories:

Beans, green, canned, liquid-free contents (21kCal)
Beans, green, canned, without salt, contents without liquid (22kCal)
Beans (23kCal)
Pinto beans (variegated), mature sprouted seeds, boiled, without salt (22kCal)
Mash (mung beans), sprouted, boiled, without salt (21kCal)
Cow peas (Chinese cowpea), leaves, boiled, with salt (22kCal)
Cow peas (Chinese cowpea), leaves, boiled, without salt (22kCal)
Water, with ext. vitamins and minerals, bottled, sweetened, with the taste of assorted fruits (22kCal)
Champignons, raw (22kCal)
Champignons grown under ultraviolet light (22kCal)

Carbohydrates in Spinach, Raw

Spinach, Raw have 1.43 g of carbohydrate per 100g serving, which is 9% of the daily value. Carbohydrates are a key source of energy for muscles to help you fuel, perform and recover. Carbohydrates are also important for optimal physical and mental performance. The reference value of daily consumption of Spinach, Raw for adults is 1.43 g. 1.43 g of carbohydrates are equal to 5.72 kCal. A medium 5.3 oz skin-on potato contains 26 grams of carbohydrates. Many of today’s most popular fad diets recommend restricting all or specific carbohydrate-rich foods. This is unfortunate because carbohydrates have many important functions and eliminating them from the diet is neither necessary nor healthy.

Proteins in Spinach, Raw

Spinach, Raw contains 2.86 g proteins per 100g serving. A medium 5.3 oz skin on potato has 3 grams of protein. Protein is an important component of almost every cell and tissue in the body. Protein is made up of amino acids. There are 20 amino acids with biological significance; however, only nine are essential, meaning that our bodies cannot synthesize them and they must be obtained through food.

Fats in Spinach, Raw

Spinach, Raw contains 0.39 g fats per 100g serving. 0.39 g of fats are equal to 3.12 calories (kCal).

Vitamins and other nutrients in Spinach, Raw

Nutrient	Content	Reference
Calories	23kCal	23kCal
Proteins	2.86g	3g
Fats	0.39g	0g
Carbohydrates	1.43g	1g
Dietary fiber	2.2g	2g
Water	91.4g	91g
Ash	1.72g	2g
Vitamin A, RE	469mcg	469mcg
beta Carotene	5.626mg	6mg
Lutein + Zeaxanthin	12198mcg	12198mcg
Vitamin B1, thiamine	0.078mg	0mg
Vitamin B2, riboflavin	0.189mg	0mg
Vitamin B4, choline	19.3mg	19mg
Vitamin B5, pantothenic	0.065mg	0mg
Vitamin B6, pyridoxine	0.195mg	0mg
Vitamin B9, folate	194mcg	194mcg
Vitamin C, ascorbic	28.1mg	28mg
Vitamin E, alpha tocopherol, TE	2.03mg	2mg
gamma Tocopherol	0.18mg	0mg
Vitamin K, phylloquinone	482.9mcg	483mcg
Vitamin PP, NE	0.724mg	1mg
Betaine	102.6mg	103mg
Potassium, K	558mg	558mg
Calcium, Ca	99mg	99mg
Magnesium, Mg	79mg	79mg
Sodium, Na	79mg	79mg
Sera, S	28.6mg	29mg
Phosphorus, P	49mg	49mg
Iron, Fe	2.71mg	3mg
Manganese, Mn	0.897mg	1mg
Copper, Cu	130mcg	130mcg
Selenium, Se	1mcg	1mcg
Zinc, Zn	0.53mg	1mg
Mono- and disaccharides (sugars)	0.42g	0g
Galactose	0.1g	0g
Glucose (dextrose)	0.11g	0g
Sucrose	0.07g	0g
Fructose	0.15g	0g
Arginine	0.162g	0g
Valin	0.161g	0g
Histidine	0.064g	0g
Isoleucine	0.147g	0g
Leucine	0.223g	0g
Lysine	0.174g	0g
Methionine	0.053g	0g
Threonine	0.122g	0g
Tryptophan	0.039g	0g
Phenylalanine	0.129g	0g
Alanine	0.142g	0g
Aspartic acid	0.24g	0g
Glycine	0.134g	0g
Glutamic acid	0.343g	0g
Proline	0.112g	0g
Serine	0.104g	0g
Tyrosine	0.108g	0g
Cysteine	0.035g	0g
Phytosterols	9mg	9mg
Saturated fatty acids	0.063g	0g
14: 0 Myristinova	0.01g	0g
16: 0 Palmitic	0.049g	0g
18: 0 Stearin	0.004g	0g
Monounsaturated fatty acids	0.01g	0g
16: 1 Palmitoleic	0.005g	0g
18: 1 Olein (omega-9)	0.005g	0g
Polyunsaturated fatty acids	0.165g	0g
18: 2 Linoleum	0.026g	0g
18: 3 Linolenic	0.138g	0g
Omega-3 fatty acids	0.138g	0g
Omega-6 fatty acids	0.026g	0g

Nutrition Facts About Spinach, Raw

Nutrition Benefits of Cooking Rice with Spinach, Butter, and Cheese

The Benefits of Cooking Rice with Spinach, Butter, and Cheese

When it comes to nutrition, incorporating a variety of ingredients into your meals is essential for a well-rounded diet. Rice, spinach, butter, and cheese each bring their own unique nutritional benefits to the table.

Nutritional Value of Spinach

Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as iron, calcium, and antioxidants. Including spinach in your rice dish adds a boost of essential nutrients to your meal.

Health Benefits of Butter

While butter is often viewed as a high-fat ingredient, it can be part of a balanced diet when consumed in moderation. Butter adds flavor and richness to dishes and provides essential fatty acids and fat-soluble vitamins like A, D, E, and K.

Cheese: A Good Source of Protein and Calcium

Cheese is a great source of protein and calcium, which are important for bone health and muscle function. Including cheese in your rice dish not only enhances the flavor but also increases the protein content of the meal.

Recipe: How to Cook Rice with Spinach, Butter, and Cheese

Now that you understand the nutritional benefits of the ingredients, let's dive into how to cook rice with spinach, butter, and cheese. Follow this simple recipe to create a delicious and nutritious meal that the whole family will love.

Conclusion

Cooking rice with spinach, butter, and cheese is a flavorful way to boost the nutritional value of your meal. By incorporating these ingredients into your diet, you can enjoy a delicious dish that is packed with essential nutrients.

Nutrition Guide: Cooking Rice with Spinach, Butter, and Cheese

The Benefits of Rice, Spinach, Butter, and Cheese in Your Diet

When it comes to nutrition, incorporating a variety of ingredients into your meals is essential for a well-rounded diet. Rice, spinach, butter, and cheese each offer unique nutritional benefits that can contribute to overall health and well-being.

Nutritional Profile of Rice

Rice is a staple food in many cultures and provides a good source of carbohydrates, which are essential for energy. It is also low in fat and sodium, making it a healthy choice for those looking to maintain a balanced diet.

Health Benefits of Spinach

Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as minerals like iron and calcium. Incorporating spinach into your diet can help support immune function, bone health, and overall vitality.

The Role of Butter in Cooking

Butter adds flavor and richness to dishes, but it is important to consume it in moderation due to its high saturated fat content. Opt for grass-fed butter when possible, as it contains higher levels of beneficial nutrients like omega-3 fatty acids.

Adding Cheese for Flavor and Protein

Cheese is a good source of protein and calcium, making it a valuable addition to meals. However, it is also high in saturated fat and calories, so it's best enjoyed in moderation. Opt for varieties like feta or goat cheese for a tangy flavor without excessive fat.

How to Cook Rice with Spinach, Butter, and Cheese

Now that you understand the nutritional benefits of these ingredients, let's explore a delicious recipe that combines them all. Follow these simple steps to create a flavorful and nutritious dish:

Ingredients:

1 cup of rice
2 cups of spinach
2 tablespoons of butter
1/2 cup of cheese (of your choice)

Instructions:

Cook the rice according to package instructions.
In a separate pan, sauté the spinach in butter until wilted.
Once the rice is cooked, stir in the sautéed spinach and cheese until well combined.
Season with salt and pepper to taste.
Serve hot and enjoy!

By following this recipe, you can create a delicious and nutritious meal that incorporates the goodness of rice, spinach, butter, and cheese. Remember to balance your portions and enjoy in moderation for optimal health benefits.

Nutritious Rice Recipe: Cooking Rice with Spinach, Butter, and Cheese

Introduction to Rice with Spinach, Butter, and Cheese

When it comes to creating a delicious and nutritious meal, rice with spinach, butter, and cheese is a winning combination. This dish not only offers a burst of flavors but also provides essential nutrients that are beneficial for your overall health.

Nutritional Benefits of Rice

Rice is a staple food that is rich in carbohydrates, making it a great source of energy. It also contains essential vitamins and minerals such as B vitamins, iron, and magnesium. Opting for whole grain rice varieties can further boost its nutritional value by providing fiber and antioxidants.

Health Benefits of Spinach

Spinach is a nutrient-dense leafy green vegetable that is packed with vitamins A, C, and K, as well as iron, calcium, and antioxidants. Incorporating spinach into your diet can help improve your immune system, promote healthy skin, and support bone health.

Importance of Butter in Moderation

Butter adds richness and flavor to the dish, but it should be used in moderation due to its high saturated fat content. Opt for grass-fed butter or alternatives like ghee for a healthier option. Remember, moderation is key when it comes to enjoying butter in your meals.

Enhancing Flavor with Cheese

Cheese not only adds a creamy texture to the dish but also provides protein and calcium. Opt for varieties like Parmesan or feta for a tangy kick, or mozzarella for a gooey finish. Be mindful of portion sizes to keep your meal balanced.

Recipe for Rice with Spinach, Butter, and Cheese

To prepare this nutritious and flavorful dish, start by cooking rice according to package instructions. In a separate pan, sauté fresh spinach in butter until wilted. Mix the cooked rice with the spinach, then stir in your choice of cheese until melted. Season with salt and pepper to taste, and serve hot for a satisfying meal.