Spinach
Lab-tested reference nutrition values for a standard 100g serving.
🧬 Micronutrients & Longevity Highlights
📋 Quick Summary: Spinach Nutrition Facts (Per 100g)
A standard 100g serving of Spinach provides 23 calories, 2.9g protein, 3.6g carbs (g fiber), and 0.4g fat.
🛡️ Primary Health Benefits & Target Functions
Oxygen Delivery
Clinically backed nutritional pathway for longevity promotion.
Eye Health
Clinically backed nutritional pathway for longevity promotion.
Blood Pressure Support
Clinically backed nutritional pathway for longevity promotion.
5-Pillar Biohack & Cellular Health Matrix: Spinach
Every food influences gene expression, cellular autophagy, mitochondrial output, and gut microbiome diversity. Below is the clinically mapped 0–100 biohacking profile for Spinach.
Biochemical Balance & Calorie Energy Split
In a standard 100g portion (23 kcal), energy is distributed as:
Loaded with Lutein, Folate, and Magnesium — key nutrients linked to slower cognitive decline.
Dietary Nitrates improve mitochondrial energy efficiency during muscular exertion.
Sulfoquinovose sugar feeds beneficial gut bacteria like Eubacterium rectale.
High inorganic Nitrates dilate blood vessels, significantly lowering blood pressure.
Magnesium and fiber assist cellular insulin receptor binding.
🍽️ Dietary Suitability & Lifestyle Fitting
- Ketogenic & Low-Carb: Highly compatible with only 1.4g net carbs per 100g.
- High-Protein / Athletic: Provides 2.9g protein per 100g; pair with higher-protein foods to reach 30g+ leucine thresholds.
- Volume Eating: Superb high-volume satiety food (23 kcal/100g).
🍳 Culinary Science & Nutrient Retention
To maximize the nutritional bioavailability of Spinach, steaming or gentle sautéing preserves water-soluble vitamins. Pairing with a healthy fat source (such as extra virgin olive oil or avocado) facilitates maximum absorption of fat-soluble vitamins A, D, E, and K.
⚖️ Visual Calorie portion Equivalents
A 100g portion of Spinach (23 kcal) is equivalent in energy density to:
🔄 Popular Food Swaps & Comparisons for Spinach
Compare calorie density, protein ratios, and volume eating swap metrics for Spinach:
❓ Frequently Asked Questions (Spinach)
How many calories are in 100g of Spinach?
100 grams of Spinach contains approximately 23 calories, along with 2.9g protein, 3.6g carbohydrates, and 0.4g fat.
What are the macros for Spinach?
Per 100g serving, Spinach provides 2.9g protein, 3.6g carbs (2.2 g fiber), and 0.4g fat.
Is Spinach high in protein?
Spinach provides 2.9g of protein per 100g serving, making it a valuable component of visual macro tracking on NutriVisual.
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