5+ A Day



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. 



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

Percentage Daily Intakes are based on an average adult diet of 8700 kJ

Your daily Intakes may be higher or lower depending on your energy needs

*Recommended Dietary Intake (Average Adult)

**Estimated Safe and Adequate Daily Dietary Intake

Source: FOODfiles 2016