Spinach / Palak

Spinach belongs to the family of Amaranthaceae. Scientifically, it is named as “Spinacia oleracea”. It is a green leafy vegetable. The spinach plant grows about 1 foot in height. Its leaves are 2-30 centimeter long and 1-15 centimeter broad. The flowers are yellow-green and about 3-4 millimeter in diameter.


Spinach has a high nutritional value. It is found very rich in anti oxidants, when the spinach / palak is steamed or boiled. It contains vitamin A, vitamin C, vitamin E, vitamin K, manganese, magnesium, iron, calcium, potassium, protein, phosphorus, zinc, folate, betaine, folic acid, selenium and niacin.

Three basic types of Spinach / Palak

Savoy : This has a dark green, crinkly and curly leaves. It is found little difficulty in cleaning this type of spinach.
Semi-savoy : This type of spinach is a hybrid variety. It also has a slight crinkled leaves. Its texture is as same as the savoy. It is not difficult to clean.
Flat or smooth leaf spinach : It has a broad, smooth leaves. These leaves are easier to clean rather than the savoy. This type of spinach is grown specially for the fresh market and processing.

Fresh spinach loses its nutritional value, if stored for more days. They can be stored for a week, if refrigerated. But, to gain maximum nutrition benefits, try to eat fresh spinach leaves. They are better available during winter months.

Nutrition value of spinach / palak

Amount Per 100 grams
Calories 23
% Daily Value
Total fat 0.4 g 0%
Saturated fat 0.1 g 0%
Polyunsaturated fat 0.2 g
Monounsaturated fat 0 g
Cholesterol 0 mg 0%
Sodium 79 mg 3%
Potassium 558 mg 15%
Total Carbohydrate 3.6 g 1%
Dietary fiber 2.2 g 8%
Sugar 0.4 g
Protein 2.9 g 5%
Vitamin A 187% Vitamin C 46%
Calcium 9% Iron 15%
Vitamin B-6 10% Vitamin B-12 0%
Magnesium 19%
Daily Value percentages are based on a 2,000 calorie diet. Daily values may be higher or lower depending on your calorie needs.


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