Spinach Benefits & Nutrition
Spinach benefits: nutrition per 100 g (23 kcal, 2.2 g fibre), how much to eat a day, who should be careful and the best season in India. Also called Palak.
Written by HealthSensibly Editorial TeamReviewed by the HealthSensibly editorial teamUpdated
Palak · Vegetables
- 23 kcalenergy
- 2.9 gprotein
- 2.2 gfibre
- Oct–Mar (winter); available year-roundbest season in India
Per 100 g (raw) 🟢 In season now
Health benefits of spinach
- Very rich in vitamin K and folate.
- Is a source of iron — eat with lemon or tomato to help absorption.
- Provides lutein and zeaxanthin, linked to eye health.
- Contains nitrates that may support healthy blood flow.
How to eat it
Cook in dal, palak paneer or parathas, or add raw baby spinach to salads and smoothies.
How much a day: 1 cup cooked or 2 cups raw a few times a week.
Who should be careful
- High in oxalate — if you have had kidney stones, talk to your doctor about how much to eat.
- Very high in vitamin K — if you take warfarin, keep your intake steady and tell your doctor.
- Kidney disease: cooked spinach is high in potassium.
Best season in India
Oct–Mar (winter); available year-round. See the month-by-month seasonal chart →
Frequently asked questions
What are the health benefits of spinach?
Very rich in vitamin K and folate. Is a source of iron — eat with lemon or tomato to help absorption. Provides lutein and zeaxanthin, linked to eye health.
How much spinach can I have a day?
1 cup cooked or 2 cups raw a few times a week. Cook in dal, palak paneer or parathas, or add raw baby spinach to salads and smoothies.
Who should be careful with spinach?
High in oxalate — if you have had kidney stones, talk to your doctor about how much to eat. Very high in vitamin K — if you take warfarin, keep your intake steady and tell your doctor. Kidney disease: cooked spinach is high in potassium.
When is spinach in season in India?
Oct–Mar (winter); available year-round.
More vegetables
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