Editing Spinach (section)

== Culinary use ==

=== Nutrients ===

{{nutritional value | name=Spinach, raw
| water=91.4 g
| kJ=97
| protein=2.9 g 
| fat=0.4 g 
| carbs=3.6 g 
| fiber=2.2 g
| sugars=0.4 g
| calcium_mg=99
| iron_mg=2.71
| magnesium_mg=79
| phosphorus_mg=49
| potassium_mg=558
| sodium_mg=79
| zinc_mg=0.53
| manganese_mg=0.897
| vitC_mg=28
| thiamin_mg=0.078
| riboflavin_mg=0.189
| niacin_mg=0.724
| vitB6_mg=0.195
| folate_ug=194
| vitA_ug=469
| vitA_iu=9377
| betacarotene_ug=5626
| lutein_ug=12198
| vitE_mg=2
| vitK_ug=483
| source_usda = 1
| note=[https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients Link to USDA database entry] 
}}

Raw spinach is 91% water, 4% [[carbohydrates]], 3% [[protein]], and contains negligible [[fat]] (table). In a {{convert|100|g|oz|frac=2|abbr=off|adj=on}} reference serving providing {{convert|97|kJ|kcal|abbr=off}} of [[food energy]], spinach has a high [[nutritional value]], especially when fresh, [[frozen food|frozen]], steamed, or quickly boiled. It is a rich source (20% or more of the [[Daily Value]], DV) of [[vitamin A]], [[vitamin C]], [[manganese in biology|manganese]], and [[folate]] (31-52% DV), with an especially high content of [[vitamin K]] (403% DV) (table). Spinach is a moderate source (10–19% of DV) of the [[B vitamins]], [[riboflavin]] and [[vitamin B6|vitamin B<sub>6</sub>]], [[vitamin E]], [[potassium in biology|potassium]], [[iron in biology|iron]], [[magnesium in biology|magnesium]], and [[dietary fiber]] (table).

Although spinach contains moderate amounts of iron and calcium, it also contains [[oxalates]], which may inhibit absorption of calcium and iron in the stomach and small intestine. Cooked spinach has lower levels of oxalates, and its nutrients may be absorbed more completely.<ref name="National Osteoporosis Foundation 2015">{{cite web |title=Osteoporosis Diet & Nutrition: Foods for Bone Health |website=National Osteoporosis Foundation |date=2015-12-21 |url=https://www.nof.org/patients/treatment/nutrition/ |access-date=2019-11-18}}</ref><ref name="noonan">{{cite journal |journal=Asia Pacific Journal of Clinical Nutrition |year=1999 |volume=8 |issue=1 |pages=64–74 |title=Oxalate content of foods and its effect on humans |last1=Noonan |first1=S.C. |last2=Savage |first2=G.P. |pmid=24393738 |url=http://apjcn.nhri.org.tw/server/APJCN/8/1/64.pdf |doi=10.1046/j.1440-6047.1999.00038.x}}</ref>

Cooking spinach significantly decreases its vitamin C concentration, as vitamin C is degraded by heating. Folate levels may also be decreased, as folate tends to leach into cooking liquid.<ref name = Delchier>{{Cite journal |last1=Delchier |first1=N. |last2=Reich |first2=M. |last3=Renard |first3=C.M.G.C. |title=Impact of cooking methods on folates, ascorbic acid and lutein in green beans (''Phaseolus vulgaris'') and spinach (''Spinacea oleracea'') |journal=Food Science and Technology |date=December 2012 |issue=2 |volume=49 |pages=197–201| doi=10.1016/j.lwt.2012.06.017 |doi-access=free }}</ref>

Spinach is rich in [[nitrate]]s and [[nitrite]]s, which may exceed safe levels if spinach is over-consumed.<ref> {{Cite journal |title=Monitoring of nitrites and nitrates levels in leafy vegetables (spinach and lettuce): a contribution to risk assessment |journal=J Sci Food Agric |url=https://onlinelibrary.wiley.com/doi/10.1002/jsfa.6439 |last1=Iammarino |first1=M |issue=4 |volume=94 |pages=773–778 |last2=Di Taranto |first2=A. |publisher=Wiley |doi=10.1002/jsfa.6439 |year=2014 |pmid=24122771 |last3=Cristino |first3=M. |bibcode=2014JSFA...94..773I }}</ref>

=== Cuisine===

Spinach is eaten raw, in salads, and cooked in soups, curries, or casseroles. Dishes with spinach as a main ingredient include [[spinach salad]], [[spinach soup]], [[spinach dip]], [[saag paneer]], [[pkhali]], [[ispanakhi matsvnit]], and [[spanakopita]]. 

In classical French cuisine, a spinach-based dish may be described as [[Florentine (culinary term)|à la Florentine]].<ref>{{cite news |last=Franey |first=Pierre |title=60-minute Gourmet: Chicken breasts enhanced with a spinach stuffing |newspaper=[[New York Times]] |date=October 5, 1983 |url=https://www.nytimes.com/1983/10/05/garden/60-minute-gourmet-209336.html |accessdate=September 6, 2021 }}</ref>

<gallery mode=packed heights=130>
File:Home cooked Chicken Florentine in 2021.jpg|Chicken [[Florentine (culinary term)|Florentine]], meaning with spinach
File:Spanakopita.jpg|[[Spanakopita]], a Greek spinach pastry
File:Mutton saag.jpg|[[Saag]] gosht, an Indian dish
</gallery>