What Is Spinach and How Can I Use It?

Wondering what to do with spinach? This guide covers how to pick it, cook it, store it, and swap it — with 913 recipes to put it to work.

What is spinach?

Spinach  is an edible flowering plant in the family of Amaranthaceae. It is native to central and southwestern Asia.

Nutrition

Spinach has a high nutritional value and is extremely rich in antioxidants, especially when fresh, steamed, or quickly boiled.

It is a rich source of vitamin A (and especially high in lutein), vitamin C, vitamin E, vitamin K, magnesium, manganese, folate, betaine, iron, vitamin B₂, calcium, potassium, vitamin B₆, folic acid, copper, protein, phosphorus, zinc, niacin, selenium and omega-3 fatty acids. Recently, opioid peptides called rubiscolins have also been found in spinach.

Polyglutamyl folate (Vitamin B ₉ or folic acid) is a vital constituent of cells and spinach is a good source of folic acid, but boiling spinach can more than halve the level of folate left in the spinach, but microwaving does not affect folate content. 

Vitamin B₉ was first isolated from spinach in 1941.

Iron

Spinach, along with other green leafy vegetables, is considered to be a rich source of iron. 

The iron in spinach is poorly absorbed by the body unless eaten with vitamin C and calcium. The type of iron found in spinach is non-blood (non-heme), a plant iron, which the body does not absorb as efficiently as blood (heme) iron, found in meat.

Calcium

Spinach also has a high calcium content. However, the oxalate content in spinach also binds with calcium, decreasing its absorption. Calcium and zinc also limit iron absorption. The calcium in spinach is the least bioavailable of calcium sources. By way of comparison, the body can absorb about half of the calcium present in broccoli, yet only around 5% of the calcium in spinach. Oxalate is one of a number of factors that can contribute to gout and kidney stones.

Types of Spinach

Savoy  has dark green, crinkly and curly leaves. It is the type sold in fresh bunches in most supermarkets. One heirloom variety of savoy is Bloomsdale, which is somewhat resistant to bolting.

Flat/smooth leaf spinach  has broad smooth leaves that are easier to clean than savoy. This type is often grown for canned and frozen spinach, as well as soups, baby foods, and processed foods.

Semi-savoy  is a hybrid variety with slightly crinkled leaves. It has the same texture as savoy, but it is not as difficult to clean. It is grown for both fresh market and processing. Five Star is a widely grown variety and has good resistance to running up to seed.

Nutrition

Where found

Spinach is usually found in the produce section or aisle of the grocery store or supermarket.

Food group

Spinach is a member of the Vegetables and Vegetable Products US Department of Agriculture nutritional food group.

How much does spinach weigh?

Related

Vegetables and Vegetable Products

Recipes using spinach

There are 913 recipes that contain this ingredient.

Spinach & Strawberry Smoothie

Here’s another healthy breakfast recipe that we’ve created for Fertility Road magazine. For those that are short on time in the morning, this quick and simple smoothie recipe is the perfect fertility boosting breakfast option.

Creamy Bacon Spinach Salad with Hard Boiled Egg & Radish

A vibrant, nutrient-packed salad featuring fresh spinach, crispy bacon, tender hard-boiled eggs, and peppery radishes, all tossed in a creamy garlic-cheese dressing with a zesty lemon kick. Perfect as a hearty side or light main dish

Macaroni Supper Casserole

A hearty, layered casserole combining tender macaroni, savory tomato sauce, creamy spinach-cheese filling, and melted cheddar. Perfect for family dinners or meal prep. Much easier than a lasagna with just as much punch.

Borani Esfanaj (Spinach-Yogurt Salad or Dip)

Spinach yogurt dip with a touch of kick. Musky and sweet spices compliment the spinach and tangy yogurt.

Pizza Time - Onion, Pepper & Spinach (with optional Mushrooms)

I made two pizzas today, but since my target audience does not much like mushrooms I only took a photo of this one.

Chicken Potato & Spinach Salad

A chicken breast and potato salad with spinach, dressed with a creamy and tangy tarragon-mustard dressing.

Grape & Spinach Smoothie

If you’re looking for a green smoothie recipe that’s nutritious and delicious then this is the one for you. It’s made with only 3 ingredients and the grapes give this healthy drink a real sweet taste, unlike other green smoothies that can sometimes taste quite bitter. It makes the perfect healthy breakfast or snack!

Artichoke Spinach Dip

I got this recipe from a friend I used to work with. It is so good!

Spinach Lasagne

Spinach lasagne layers a creamy ricotta-parmesan-spinach filling with no-boil noodles and tomato sauce, all under bubbling mozzarella and Monterey jack. A vegetarian classic that skips the noodle-boiling step.

Lamb Loin with English Spinach Semi Dried Tomatoes & Bush Tomato Chutney

BBQ'd Lamb Loin stuffed with semi dried tomatoes and asparagus spears and served with bush tomato chutney and sauteed English spinach.

Cornish Hens & Plums on Baby Spinach

Grilled Cornish hens with a honey-cumin plum rub tucked under the skin, served on baby spinach with grilled plums and balsamic vinaigrette. A showstopping summer grill dinner.

Loaded Vegetable Burger

Loaded vegetable burger with corn, mushroom, peppers, spinach, carrot, and potato bound with egg white. Served with mint yogurt sauce. Vegetarian patties.

Egg & Spinach Casserole

Layered egg and spinach casserole baked with crispy corn tortillas, smoky bacon, tomatoes, and melted cheese. A satisfying brunch casserole or easy weeknight dinner ready in about an hour with warm, savory, south-of-the-border flavors.

Salmon Fillet with Dilled Potatoes

Quick, easy and delicious. The creamy potato salad was a great side dish to serve with dilly salmon, and we had all the goodness our bodies needed as well. A perfect dinner on a busy weekday.

Spinach Pasta

Homemade spinach pasta dough from scratch with flour, eggs, cooked spinach, and olive oil. Kneaded by hand and cut into any shape, yielding 1 1/4 pounds of fresh green pasta.

Pasta with Spinach & Tomato Cream Sauce

Creamy spinach and tomato pasta sauce built from fat-free cream cheese, frozen spinach, and chopped tomatoes. A 5-ingredient weeknight dinner that comes together while the pasta cooks.

Zesty Artichoke Spinach Dip

Excite your friends with this tasty dip that goes well with salted crackers or tortilla chips.

Open Face Spinach Egg Sandwich

This delicious breakfast sandwich takes no time to make, and it has all the nutritions you need before lunch. No excuse to skip your breakfast.

Vegetable Curry

Vegetable Curry recipe

Spinach & Leek Soup

Very good! The recipe was fairly easy to make. I used miso paste and a very flavourful vegetable stock base, which gave the soup a great depth of flavour. Served soup with brown rice, and it was delicious yet filling and packed with goodness.

Crunchy Spinach Dip

A scrumptious spinach dip that's easy to make and tastes amazing with blue tortilla chips.

Chilled Spinach Yogurt Soup

Chilled spinach yogurt soup with potato, dill, and a nutmeg finish. Bright green, tangy, low-fat, and ready for hot weather dinners or a cool starter.

Cheesy Gnocchi with Spinach & Beans

Italian gnocchi with spinach and white beans topped with melted mozzarella and Parmesan. Comes together quickly and hits all the right notes. An easy and delicious vegetarian dinner to make for your family.

Easy Oven Turkey Meatballs

Easy oven turkey meatballs baked then simmered in garden-style pasta sauce with carrots and mushrooms. A leaner take on spaghetti and meatballs that hides spinach right in the meatball.

Sausage & Lentil Soup

Sausage and lentil soup that's even better the next day. Browned sausage, vegetables, and herbs simmered into a hearty broth, with lentils added near the end so they stay tender, not mushy.

All 913 recipes