22 kcal P 0.7g C 3.84g F 0.43g
🥦 Vegetables and Vegetable Products
Calories in Spinach, mature
Cooking mature spinach unlocks more calcium by dismantling its oxalic acid barriers.
28 kcal
What makes spinach so powerful?
Mature spinach is botanically identical to baby spinach, harvested simply at a later growth stage, which allows its leaves to develop thicker cell walls and higher concentrations of defense compounds. The most notable of these is oxalic acid, an antinutrient that binds to minerals like calcium and iron, forming insoluble crystals that the human digestive tract cannot absorb. This is why raw mature spinach, despite appearing nutrient-dense on paper, yields very little of its intrinsic calcium to the body. However, boiling mature spinach in water and discarding the liquid leaches a significant portion of the soluble oxalates into the cooking water, simultaneously softening the tough cellulose structures. Furthermore, the heat helps release bound iron. While baby spinach is prized for tender salads, the robust, slightly bitter flavor and sturdier texture of mature flat-leaf or savoy spinach make it the superior choice for cooked applications like sautés, soups, and braises, where heat transforms its chemical profile.
Oxalic Acid Antinutrient
Mature leaves contain high levels of oxalic acid that bind to calcium and iron, reducing their absorption.
Heat Unlocks Minerals
Boiling and draining mature spinach leaches oxalates, making its remaining calcium and iron more bioavailable.
Sturdier Cell Walls
Older leaves develop thicker cellulose structures, giving them a robust texture ideal for hot dishes rather than salads.
💡 When & how to use it
Because mature spinach has tougher leaves and higher oxalate levels, skip the salad bowl and cook it instead. Blanch the leaves in boiling water for one minute, then squeeze out the excess liquid to remove bitter-tasting oxalates and improve mineral absorption. Pair it with a vitamin C source, like tomatoes or lemon juice, to further boost iron uptake, or cook it with dairy like ricotta or heavy cream, where the calcium from the dairy isn't inhibited by the spinach's remaining oxalates. Store it unwashed in a loose plastic bag in the crisper drawer to prevent premature decay from trapped moisture.
Calories by Serving Size
100g
28 kcal
P 2.91g C 2.64g F 0.6g
1 RACC (85g)
24 kcal
P 2.5g C 2.2g F 0.5g
200g
56 kcal
P 5.8g C 5.3g F 1.2g
50g
14 kcal
P 1.5g C 1.3g F 0.3g
Full Nutrition Facts
Per 100g — daily values based on a 2,000 calorie diet
Nutrition Facts
Serving size: 100g
Calories 28
% Daily Value*
Total Fat 0.6g 1%
Sodium 107mg 5%
Total Carbohydrate 2.64g 1%
Dietary Fiber 1.59g 6%
Protein 2.91g 6%
Vitamin C 30.3mg 34%
Calcium 66.6mg 5%
Iron 1.05mg 6%
Potassium 460mg 10%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
How does Spinach fit your daily goals?
6 min
Walking to burn 28 kcal
1%
of 2,000 kcal daily goal
2.91g
protein (6% of daily 50g)
71
servings until 2,000 kcal
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Frequently Asked Questions
How many calories are in Spinach, mature?
Spinach, mature contains 28 calories per 100g. A standard serving of 1 RACC (85g) provides 24 calories. It is considered a very low-calorie food (under 50 kcal/100g), making it excellent for weight management.
How much protein does Spinach, mature have?
Spinach, mature provides 2.91g of protein per 100g, which is 6% of the 50g daily recommended value. It is not a primary protein source.
How many carbs are in Spinach, mature?
Spinach, mature contains 2.64g of carbohydrates per 100g . It also provides 1.59g of dietary fiber.
Is Spinach, mature good for weight loss?
Yes! Spinach, mature is very low in calories (28 kcal/100g) and can be eaten in generous portions even on a calorie-restricted diet.
How do I track Spinach, mature calories accurately?
The easiest way to track spinach is with CalRay. Simply snap a photo of your meal and the AI will automatically identify the food and calculate calories and macros based on the estimated portion size — no manual lookup required. You can also search by name and adjust gram weight manually.
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