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)
Sources
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.