Spinach

Availability

Spinach is available all year round.

Storage and Handling

Store in the refrigerator in a plastic bag. Handle all fresh produce with care and wash before eating.

History

Spinach originated in Asia and was introduced to Europe by Arab traders during the thirteenth century. Spinach was made famous this century by Popeye the Sailor when eating spinach made his muscles bulge.

Facts and Varieties

Often confused with silver beet, spinach may look similar but it has a milder flavour. Both can be used in the same recipes
Baby Spinach: Young spinach leaves are often used in salad mixes and sold with other salad greens. Baby spinach has juicy ruffled leaves with a mild spinach flavour
New Zealand spinach is a native that grows wild, has triangular leaves and trails over the ground. It is generally cooked as the leaves are coarse and slightly furry when raw.

Growing Facts

Plant from March to May
Spinach grows best in cool weather
This quick-growing vegetable is ready to use around six weeks after sowing

Nutrition Information

1 cup chopped = 50 g

	Average Quantity per serving	% Daily Intake per serve	Average Quantity per 100 g
Energy (kJ/Cal)	37/9	0%	75/18
Protein (g)	1.3	3%	2.5
Fat, total (g)	0.2	0%	0.4
- saturated (g)	0.02	0%	0.05
Available carbohydrate (g)	0.0	0%	0.0
- sugars (g)	0.0	0%	0.0
Dietary Fibre (g)	1.1	4%	2.2
Sodium (mg)	5.3	0%	10.6
Folate (µg)	100	50% RDI*	199
Vitamin A Equiv. (µg)	202	27% RDI*	403
Vitamin K (µg)	57	72% ESADDI**	115
Iron (mg)	2.2	18% RDI*	4.4
Magnesium (mg)	37	12%	74
Potassium (mg)	355		710