Spinach

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)