How much potassium is in a cup of baby spinach?
| Nutrition Facts Spinach Serving size: 1 ... | Amt per Serving | |
| Cholesterol 0mg | 0% | Dietary Fiber 1g |
| Sodium 25mg | 1% | Sugars 0g |
| Protein 1g | Potassium 167g | |
| Vitamin A | 60% | Calcium |
How much potassium is in a cup of spinach?
Potassium Content. A 1-cup, 30-gram serving of raw baby spinach -- which differs from mature spinach only in tenderness, not in nutritional value -- contains 167 milligrams of potassium.
How many calories are in a cup of baby spinach?
There are 7 calories in 1 cup of Baby Spinach. Calorie breakdown: 12% fat, 49% carbs, 39% protein.
Does baby spinach have minerals?
Meeting Your Minerals Needs. As for minerals, baby spinach is a moderate source of potassium, copper, iron and magnesium. A 1-cup serving of raw spinach provides you with 4 percent of the daily value for potassium and 8 percent of the daily value for magnesium. In addition, a serving of baby spinach contains 5 percent of the daily value of iron.
What is the protein energy ratio of baby spinach?
The protein energy ratio in baby spinach is 4.8 which makes it a medium P:E food. Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake. The energy density of baby spinach is 0.3 which makes it a low energy density food.
How much potassium is in a cup of fresh spinach?
839 mgSpinach is nutritious and a great source of potassium. One cup (180 grams) contains 839 mg. It also provides other essential vitamins, minerals, and healthy plant compounds.
Is cooked spinach low in potassium?
Most leafy greens like spinach and chard are considered high potassium foods. Kale is considered a lower potassium food, but keep in mind the serving size is considered 1/2 cup.
Does cooked spinach have more potassium than raw spinach?
Potassium in Spinach The green pigmentation of spinach indicates it is a rich source of antioxidants such as beta-carotene, a form of vitamin A. Spinach is also packed with potassium. On average, 1 cup of raw spinach leaves contain 167 milligrams, while 1 cup of cooked spinach contains 840 milligrams of potassium.
How much potassium is in half a cup of spinach?
Eat it raw as a snack; a 1-cup serving contains about 30 grams of spinach leaves and provides 167 milligrams of potassium.
How do you remove potassium from spinach?
Blanching your vegetables in boiling water for 1 minute before using in cooking will also help reduce the potassium content.
Is baby spinach high in potassium?
A 1-cup, 30-gram serving of raw baby spinach -- which differs from mature spinach only in tenderness, not in nutritional value -- contains 167 milligrams of potassium. This amount supplies 3.5 percent of the recommended daily allowance of potassium for healthy adult men and women.
How can I get 4700 mg of potassium a day?
A healthy adult should aim to consume 3,500–4,700 mg daily from foods. To increase your intake, incorporate a few potassium-rich foods into your diet such as spinach, yams, avocados, bananas, and fish, such as salmon.
Is raw baby spinach good for you?
Baby spinach has a decent amount of potassium, which is good for heart health. Many studies link potassium with lower blood pressure and a reduced risk of stroke and heart disease. The nitrates in baby spinach also help to keep your blood pressure under control, which can help improve heart health.
Is baby spinach the same as spinach?
What's the difference? Baby spinach is simply spinach leaves that are harvested before they fully mature. Regular “full leaf” spinach has larger, more mature leaves.
What vegetable is low in potassium?
Low potassium vegetables include cilantro, alfalfa sprouts, lettuce, arugula, kale, Napa cabbage, leeks, spaghetti squash, sweet onions, eggplant, and more. For more low potassium vegetable ideas, see the complete ranking of over 200 vegetables low in potassium.
Does spinach have more potassium than bananas?
Potassium in Spinach Leafy greens are one of the most nutrient-dense vegetables you can eat, and potassium is not excluded. A 3-cup serving of fresh spinach, or 1 cup cooked, contains 558 mg, or 12% DV of potassium. That's a little over 25% more than you'll find in a banana.
What is the daily intake of potassium?
An adequate intake of potassium is 3,400 milligrams (mg) per day for healthy adult males and 2,600 mg per day for healthy adult females. The table below shows specific recommendations for different age groups. The adequate intake during pregnancy is 2,900 mg, and it is 2,800 mg while breastfeeding or chestfeeding.
How much potassium should a 6-month-old take?
Babies up to 6 months old require 400 milligrams, while infants ages 7 to 12 months need 700 milligrams of potassium daily. Older children need between 3,000 and 4,500 milligrams daily, depending on age. Adolescents and adults require a little more per day -- at least 4,700 milligrams.
What is spinach rich in?
Spinach is a leafy green vegetable rich in vitamins, minerals, dietary fiber, antioxidants and phytochemicals. One of the many nutrients found in spinach is potassium, an essential mineral and electrolyte. Normal functioning of the human body depends on tight regulation of potassium inside and outside of the cells.
Why is spinach cooked?
Most vegetables lose their nutritional value when cooked and should be eaten raw whenever possible. However, this is not the case with spinach. Cooking some vegetables can actually boost their antioxidant and mineral content. Heating causes the cell walls of vegetables to break down more readily and release vitamins and minerals such as potassium. Additionally, spinach contains a compound known as oxalic acid that binds with calcium and other minerals, reducing their absorption. Cooking releases minerals, increasing the amount of potassium, calcium and magnesium available for your body. This is why cooked spinach contains more available potassium.
Why is potassium important for skeletal muscle?
It works closely with sodium to control your body's electrolyte and fluid balance. Potassium also helps lower blood pressure and reduce your risk of stroke. Advertisement.
What is the color of spinach?
Chlorophyll is the pigment that gives spinach its deep color, and it helps maintain vision, strong bones and teeth, and lowers the risk of certain types of cancer. Spinach consists of bright green, thick, oval-shaped small and medium leaves with green stems. You can eat both the leaves and the stems.
What is the best source of potassium?
The richest sources of potassium are fruits and vegetables, so aim for five servings of fresh produce daily. Legumes, fish, meat and some dairy products also contribute to your daily potassium intake. Advertisement.
Does spinach help with potassium?
Normal functioning of the human body depends on tight regulation of potassium inside and outside of the cells. Eating spinach will help you meet your daily potassium needs. Eaten raw or cooked, spinach packs a nutritional punch.
What are the nutrients in spinach?
Spinach also provides a host of nutrients that benefit your health. Besides vitamins A, C and K, it packs beta-carotene, calcium, folate, iron and manganese into each bright green leaf. These vitamins and nutrients nourish your body's cells, organs, bones and blood. Advertisement.
Is spinach good for you?
Spinach's trove of vitamins and minerals sets the stage for some impressive health benefits. Registered dietitian Jacqueline Beatty, of the University of Rhode Island, stresses the importance of vitamin C in helping to maintain a strong immune system.
Is spinach a good vegetable?
If you're looking for vegetables to add to your healthy diet, take a close-up look at leafy greens. Spinach calories are negligible. With numerous vitamins and minerals, a high-fiber content and antioxidants, this versatile food benefits your health and can complement many dishes.
Is spinach good for your immune system?
Advertisement. Essential vitamins and nutrients also help to convert food into energy, support optimum brain health and promote good immune system function. This impressive list of nutrients, plus the low number of calories, make spinach a "must-have" food for any healthy diet.
Is spinach low in carbs?
The USDA says that with 1 gram of carbs and under 1 gram of protein, this green leafy vegetable is on both categories' low side. Spinach is available in several different forms, making it adaptable to different lifestyles and storage facilities. Maybe you enjoy dining on a fresh, crisp spinach salad with other colorful veggies and healthy garnishes.
Can spinach be cooked in boiling water?
In fact, you can actually get more calcium from the spinach if you boil it for a minute and then drain the cooking water. Since this leafy green contains oxalic acid, which effectively blocks your body from absorbing the vegetable's calcium, discarding the boiled water appears to largely remove that obstacle.
Is spinach a carbohydrate?
Besides being known as a nutritious vegetable, can spinach be considered a carbohydrate or a protein? The USDA says that with 1 gram of carbs and under 1 gram of protein, this green leafy vegetable is on both categories' low side.
What to mix baby spinach with?
A few ways to prepare baby spinach include: Mixing with apple slices, walnuts, crumbled feta, and a champagne vinaigrette for a nutritious salad. Adding it to your favorite fruits and vegetables to make a healthy green smoothie. Blending it with basil, pine nuts, garlic, olive oil, and parmesan cheese for pesto.
How long does it take for baby spinach to grow?
Baby spinach is just young spinach ( Spinacia oleracea) that farmers harvest during the early stages of plant growth, generally between 15 and 35 days after planting. The smaller leaves are more tender and have a sweeter flavor than mature spinach. Spinach has been around for quite some time.
How to tell if baby spinach is yellow?
When choosing baby spinach at the store, look for vibrant green leaves with no signs of yellowing. The leaves should look fresh, and not wilted, bruised, or slimy. Once a bag or plastic container of baby spinach is opened, moisture can get inside.
What are the benefits of spinach?
Carotenoids in spinach, namely lutein and zeaxanthin, give the vegetable its color. They can also help to keep your eyes healthy and reduce your risk for developing age-related macular degeneration and cataracts.
Where is spinach grown?
It appears to have been cultivated in the Middle East for over 1,000 years. Today, you can find it growing in countries all across the world.
Is baby spinach nutrient dense?
How to Prepare Baby Spinach. You’ve seen it in salads and as a popular addition to omelettes and smoothies. While many say they don’t like it, baby spinach is a nutrient-dense vegetable that provides some serious health benefits. Baby spinach is just young spinach ( Spinacia oleracea) that farmers harvest during ...
Is baby spinach a good source of iron?
Baby spinach is one of the best sources of plant-based iron available , and the majority of its calories come from protein. It’s a nutrient-dense green that’s low on calories, which makes it a favorite among many vegans and vegetarians. How to Prepare Baby Spinach.