Spinach is a versatile vegetable that is popular worldwide. Nearly every cuisine features it somewhere in its repertoire. It is a shiny green leafed vegetable, which is believed to have originated in Asia. It can be eaten raw or cooked. It shrinks a lot when cooked but has a strong flavour. Spinach is rich in Vitamin A and is a good source of Vitamin C, Vitamin E, folic acid,Calcium and iron.

Nutritional Value

Nutrient Raw Cooked
Energy kJ 79 103
Kcal 19 25
Protein g 2.2 2.8
Carbohydrate g 0.8 1.6
Fat g 0.8 0.8

A good source of…

Nutrient Raw Raw
Fibre One Tick One Tick
Vitamin A One TickOne TickOne TickOne Tick One TickOne TickOne TickOne Tick
Vitamin E One Tick One Tick
Vitamin C One TickOne Tick One Tick
Folic Acid One TickOne TickOne Tick One TickOne Tick
Calcium One Tick One Tick
Iron One Tick

<For more information on nutrition and the details given above, check out our nutrition page.

Preparing and Using

Spinach leaves should be green and washed well before use, and large stalks should be removed. Spinach can be boiled, steamed,blanched and refreshed, stir-fried or eaten raw.It reduces significantly when cooked. The water that clings to spinach after washing is sufficient when boiling – spinach will steam in its own liquid. It should be drained thoroughly before use. It can be chopped and served with butter as a vegetable, or served with other spring vegetables such as baby carrots or young broad beans. It is used raw in salads and should be mixed with other leaves such as lettuce and rocket.

There are hundreds of dishes containing spinach (Florentine dishes) and it is used to flavour and colour pasta. Spinach can also be used in frittatas, quiches, cannelloni, tortellini,terrines, roulades, paupiettes, soups, and purées. Ingredients and flavours that go well with spinach include nutmeg, ricotta, pesto,eggs, oysters, parmesan, cream, beans, feta cheese, Emmenthal, Gruyere and dolce latté cheese.


For some Spinach recipes, visit the Bord Bia website here

Blackened Cajun Hake with Wilted Spinach

This is ideal for a quick supper dish. Experiment with your favourite spice mixture or curry powder instead of the Cajun seasoning.

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Singapore Beef with Spinach

Easy, speedy and delicious .

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