How much is a bunch of spinach? (+7 Ways to eat)

In this article, we will answer the question “How much is a bunch of spinach?”, and how to eat spinach?

How much is a bunch of spinach?

A bunch of raw spinach weighs about 340g which equates to 12oz. Spinach was first grown in Persia. it can be eaten raw or in cooked form. Spinach leaves are preserved through canning, freezing, or dehydration. Spinach is a flowering plant and it can grow as tall as 1ft. Read on if you want to know what health benefits can you reap by including spinach in your diet.

The nutrition profile of spinach

The following amounts of nutrient amounts are for 3.5 ounces (100 grams) of uncooked/raw spinach.

Calories 23
Water 91%
Protein 2.9g
Carbs 3.6g
Sugar 0.4g
Fiber 2.2g
Fat 0.4g

Sugars are present in the form of glucose and fructose in the spinach in small amounts. The insoluble fiber makes up most part of the carbs. Spinach is rich in carotenoids which form vitamin A in the body. Spinach is a rich source of Vitamin 9 and Vitamin C. It also provides iron in rich amounts. 

This essential mineral produces hemoglobin which becomes a part of red blood cells and helps transport oxygen through the body. Folic acid or folate or Vitamin B9 is essential for pregnant women for a healthy baby. Vitamin K1 plays a crucial role in blood clotting. The calcium present in spinach is crucial for bone health.

Several other plant compounds like lutein, Kaempferol, Nitrates, Quercetin, and Zeaxanthin present in spinach provide various benefits. 

  • Lutein and Zeaxanthin improve eye health.
  • Kaempferol reduces the risk of heart diseases.
  • Nitrates protect the heart, quercetin has excellent anti-inflammatory properties. 

Health benefits of spinach

Fights oxidative stress

The free radicals produced as a result of metabolism are responsible for aging, cancer, and diabetes. The anti-oxidants present in spinach fight these free radicals protecting the body against cellular damage and diseases.

Promotes eye health

The carotenoids, lutein, and zeaxanthin, present in spinach impart color to the vegetable. Moreover, they work synergistically to prevent macular degeneration and cataracts. They also protect the eyes against the sunlight.

Prevents cancer

Two compounds, namely; MGDG and SQDG, present in spinach fight the tumor cells and prevent the risk of cancer. The powerful anti-oxidants present in spinach have excellent anti-cancerous properties.

Regulates blood pressure 

The high amount of nitrates present in spinach helps regulate blood pressure, thus, preventing heart diseases and the risk of many other chronic diseases.

Health risks of spinach

Kidney stones

The most prevalent type of kidney stones is Calcium stones which are made up of calcium oxalate deposits. Spinach has a rich amount of both calcium and oxalates. Therefore, it should be consumed in moderation.

Blood-clotting 

People who are on blood clotting medicine, warfarin, should avoid taking spinach in their diet. Because spinach contains Vitamin K1, whose primary function is blood clotting. Consult with your health practitioner about the allowed amount of spinach in your diet.

How to eat spinach?

This juicy and tender, green leafy vegetable, can be cooked in delicious ways to serve the purpose of both nutrition and taste. 

Stir-fried with garlic

This is the easiest way to prep frozen or fresh spinach. Just saute some fresh minced garlic in olive oil. When fragrant, add spinach and stir-fry until tender. Season with some salt and pepper, drizzle some soya sauce for an umami punch.

Rolled up in pasta

Spinach can be a very tasty and nutritious addition to your lasagna or spaghetti. It adds color, flavor, and nutrition to the pasta. Spinach Lasagna roll-ups or spaghetti made with mascarpone cheese, lemon zest, spinach, and hazelnuts are a perfect combination of greens, nuts, and tang.

Add in pesto

Instead of using herbs in pesto, use spinach. It adds both; color and flavor to the sauce and works best when added to tomato soup.

Pair with cheese

Whether it is Spinach-Pie Quesadillas, white bean and taleggio pizza or Palak Paneer, cheese and palak are inseparable. Palak paneer is a traditional recipe of sub-continent, made with cottage cheese and spinach, this is a staple of winter lunch.

Add in soup or Blend in smoothies

Spinach can be added to any soup for a green pop, flavor, and nutrition. Alternatively, you can make a soup based on spinach; Spinach soup. Spinach pairs well with Lemon soup with Orzo and Herb soup.

Spinach works great in smoothies. It can be mixed with any fruit of your choice like cherries, bananas, strawberries, pineapple, peach, mango, papaya. 

Conclusion

In this article, we answered the question “How much is a bunch of spinach?”, and how to eat spinach?

References

https://www.healthline.com/nutrition/foods/spinach#benefits

https://www.thekitchn.com/five-ways-to-eat-spinach-98550

Sana Ameer

Hello, I'm Sana Ameer. I'm a student of Food Science and Technology at UVAS. I like to bake and I aspire to become a Food blogger.

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