How Much Spinach (2024)

FAQs

Is 1 cup of spinach enough? ›

In fact, one cup of spinach provides more than enough vitamin K with 120 percent of your daily value! Vitamin K is necessary for normal blood clotting.

“A cup of spinach counts toward the recommended two to three cups of vegetables adults should eat every day,” says Kopp. But people with certain conditions may want to opt for other leafy greens: If you're prone to kidney stones, the high oxalate content of spinach may cause more stones to form.

It Might Interfere With Your Blood Clotting Medications

If you are on blood thinners and plan to increase your spinach intake to more than 1 cup a day, it's best to check with a doctor first to ensure it's safe for you.

Green vegetables

A portion is 2 broccoli spears, 2 heaped tablespoons of cooked spinach or 4 heaped tablespoons of cooked kale, spring greens or green beans.

A 150-pound adult needs 62 grams of plant protein per day. Spinach is the only vegetable that contains all the essential amino acids. However, for our 150-pound person to meet her protein and amino acid requirements, she would need to consume 12 cups of cooked spinach every day.

A study found that cooking spinach quickly in boiling water, then plunging it into cold water, reduced oxalate content by 40 percent, on average, which was more effective than pan or pressure cooking.

The researchers concluded that the best way to get the most lutein from spinach is to not cook it. While eating raw spinach is good, it's better to chop it in a blender — for instance, by making a smoothie — or in a juicer, as this releases more lutein from the leaves, according to the researchers.

"However, if you are looking for a food that is particularly high in fiber, vitamins K and C, kale is a better choice," she said. "If you are looking for a food that is particularly high in folate and a source of iron, and vitamins A and E, then spinach is a better choice."

Spinach is a superfood that's a rich source of antioxidants and vitamins A, C, and K. Those nutrients help protect you against cognitive decline, heart disease, and eye problems. You can add spinach to nearly any dish. Give it a try and reap those vitamins, minerals, and antioxidants that promote overall health.

Is a handful of spinach enough? ›

A Handful a Day

A handful of spinach a day can go a long way, which is why this leafy veg is such a fridge favourite. It's tasty, versatile and great value and it's so easy to add a handful of spinach to so many dishes, from smoothies to sandwiches to curries and salads.

Veggies like lettuce, spinach, watercress, and endive leave empty space in a measuring cup, so 1 full measuring cup is actually a ½ cup serving. Fill your measuring cup to the rim a second time any time you use these vegetables if you want a serving that's equivalent to a full cup.

Perhaps the most impressive thing about spinach is the magic trick it pulls when you cook it. When cooked, spinach reduces to less than 10% of its original volume when fresh. That means over ten cups of fresh spinach will cook down to one cup.

If you only need about 1 cup of raw spinach, then you would only need to purchase 1.5 to 2 ounces. Be aware of how much spinach shrinks during cooking! One pound of fresh spinach will reduce to about 1 cup of cooked spinach; about 1/10 the original quantity.