Fresh spinach leaves

How to select

Choose spinach that is crisp and fresh with no damage to the leaves.

How to prepare

Rinse spinach under running water then pat dry with a towel. Spinach can be steamed, blanched, or sauteed.

How to store

Wrap spinach in a loose, damp paper towel. Place in a plastic bag and refrigerate for 3-5 days.

Peak season

Spring, fall

Ways to use

  • Use fresh spinach in salads and sandwiches. 
  • Add fresh, chopped spinach to soups, omelets, or hot dishes for a color and nutrient boost. 
  • Add spinach to your favorite smoothie recipe for added vitamins and minerals.

Fun facts

  • Popeye the Sailor Man made spinach famous in the 1930s by eating it to become stronger. 
  • The 3 types of spinach include savory spinach, flat- or smooth-leaf spinach, and semi-savory spinach. 
  • Apparently, spinach was Catherine de Medici's favorite vegetable. 
  • Spinach is believed to have originated in Persia (modern-day Iran).

Nutrition info and facts

Spinach is a source of antioxidants, which lower the risk of cancer and high blood pressure. Spinach reduces inflammation. Spinach contains iron, which increases oxygen levels in your blood.

1 cup spinach = 7 calories, 30 mg calcium, 24 mg magnesium, 15 mg phosphorus, 167 mg potassium, 8 mg vitamin C, 141 µg vitamin A, 1690 µg carotene

Learn more

Growing spinach and Swiss chard in home gardens (UMN Extension)

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Castle Dental and Orthodontics. 5 Surprising facts about spinach. September 20, 2016.

FoodData Central. Spinach, raw. April 2018.

Have a Plant. Spinach

Penn State Extension. Growing spinach, a cool-season vegetable. July 5, 2023.