Spinach Smoothies: Cooking in the Classroom Lesson Plan, Level: K-2 (PDF, 356KB). It is native to South Asia, probably originated in the monsoon fed tropical regions of Malabar Coast of India and Sri Lanka. Calorie breakdown: 4% fat, 81% carbs, 14% protein. At home, untie the bushel, wrap the leaves in a damp cloth and place in air-tight zip-pouch or plastic bag and Trim away tough stems. Iron As stated earlier, iron is a vital part of haemoglobin, a protein in red blood cells that supplies oxygen to the tissues. various disease processes. Individuals with known oxalate urinary tract stones are advised to avoid eating them. with other ingredients in the food, in addition to conferring gel-like consistency to the food. diseases and cancers of the colon. Basella has a relatively good shelf life. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. Together, these compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a healing role in aging and The .gov means it’s official. Iron is an essential trace element required by the human body for red blood cell (RBC's) production. Nutrition Stats . Nutrition information for Spinach. Spinach is a great source of folate, which may be preferable to folic acid supplements (though the latter should probably still be taken in early pregnancy). Want to use it in a meal plan? Spinach is rich in many important nutrients, including vitamin K, vitamin A, folate and vitamin C, yet contains a very small amount of spinach calories in each serving. is the percent daily value you should aim to eat each day. Get full nutrition facts and other common serving sizes of Spinach including 1 leaf and 1 oz. (~ = missing data). It only means the data has not been collected and is unknown. All rights reserved. 7 calories .9 g protein (2% DV) 1 g carbohydrate ; 0.7 g dietary fiber (3% DV) 29.7 mg calcium (3% DV) * 81 mg iron (4% DV) All data is sourced from the USDA Food Data Central. Phytates and dietary fiber present in the leaves may interfere with the bioavailability of iron, calcium, and magnesium. However, in the US and European markets only selected Federal government websites always use a .gov or .mil domain. The green has no distinctive flavor of its own, however, once cooked, it mixes well Wash leaves in cold running water to remove any surface grit/sand. It prefers hot, humid climate and moist, fertile, well-drained soil to flourish. Basella is one of versatile leafy green vegetable and revered in some East Asian cultures for its wholesome phytonutrient profile. Missing data does not equal 0. Finde Kalorienanzahl, Kohlenhydratgehalt und weitere Nährwertinformationen für 1 bunch-spinach-usda-nutrition-facts und mehr als 2 Mio. Akin to spinach, regular consumption of basella (Malabar spinach) in the diet helps prevent osteoporosis (weakness of bones), iron-deficiency anemia. spinach usda-confirmed nutrition facts and nutritional information. As a comparison, one cup of sliced banana has about 539mg of potassium. Spinach Worksheet: Grades K-5 (PDF, 8MB). Basella or vine spinach is a popular tropical leafy-green vegetable, commonly grown as backyard herb in the home gardens.. Vine-spinach belongs to the Basellaceae family and has two chief cultivars, Basella alba, which features green- stems and deep-green leaves, and Basella rubra with purplish stems and dark green leaves with pink veins. Basella or vine spinach is a popular tropical leafy-green vegetable, commonly grown as backyard herb in the home gardens. This vitamin is one of the essential compounds for DNA (pui seeds) are also edible, and being used to prepare recipes with seasonal seafood. Basella rubra has pink or purplish stems and pink color veins running across its leaves. *The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Ware said, Spinach is one of the best sources of dietary potassium and magnesium, two very important electrolytes necessary for maintaining human health. Higher dietary intake of foods containing folate may contribute to improved mental health and lower risks of depression and anxiety disorders . (~ = missing data), Bar length store in the refrigerator set at high relative humidity. Adequate intake of water is, therefore, encouraged to maintain normal urine output. (adsbygoogle=window.adsbygoogle||[]).push({}); It is different from English spinach (Spinacea oleracea) in that the vine spinach is a creeping vine with bright, broad, dark green, Its flower and seed heads Some of the common names for this herb are Ceylon spinach, Calorie breakdown: 12% fat, 49% carbs, 39% protein. Potassium US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory. The good: This food is low in Saturated Fat, and very low in Cholesterol. Basella (vine spinach) nutrition facts. Folate deficiency in during very early stages of pregnancy might results in the neural tube defects in the newborn baby. Fresh Fruit and Vegetable Program. In the southern parts of India, Malaysia, Indonesia, China, and Sri Lanka, its leaves and stem are used in numerous variations to prepare curries, stews, soups, etc., and eaten with rice, bread (roti), and noodles. Like in spinach, basella too contains oxalic acid, a naturally-occurring substance found in some vegetables, which may crystallize as oxalate stones in the urinary tract in some people. Look for the deep green, large leaf types since they are more flavorful than the small leaf variety. is the percent daily value you should aim to eat each day. this element acts as a co-factor for the oxidation-reduction enzyme, cytochrome oxidase, during the cellular metabolism. Track calories, carbs, fat, and 16 other key nutrients. Find recipes with this ingredient or dishes that go with this food on Self.com. Harvest before blooming for best flavor. co-factor for the antioxidant enzyme, superoxide dismutase. Note for pink stems and green leaves. rubra with purplish stems and dark green leaves with pink veins. 100 g fresh leaves provide 140 µg or 35% of folates. 100 g fresh leaves contain about 1.20 mg or 15% of 2,000 calories a day is used for general nutrition advice. In the stores, look for fresh Growing Minds. Spinach, raw from the USDA Nutrition Facts on RecipeTips.Com watercress, and purslane. Nutrition facts for Spinach quiche, meatless, recommended daily values and analysis. Nonetheless, it holds an incredibly good amount of vitamins, minerals, and antioxidants. Fresh leaves, particularly of basella rubra, are rich sources of several vital carotenoid pigment anti-oxidants such as ß-carotene, lutein, zeaxanthin. This page provides a complete nutrition facts calculator for spinach vegetables, which shows calories, vitamins, minerals, pie charts, and nutrition label for spinaches and juices. The %DV Avoid wilted, yellowish leaves. Select serving size: 100 g 1 cup = 30 g 1 bunch = 340 g 1 leaf = 10 g 1 package (10 oz) = 284 g 1 g 1 ounce = 28.3495 g 1 pound = 453.592 g 1 kg = 1000 g custom g custom oz. harvest featuring shiny, succulent leaves, and firm stems. Spinach Is Rich In Vitamin C Another spinach nutrition fact that is worth sharing with you is its high Vitamin C content. Additionally, although there are some carbs in spinach, it’s also very high in fiber, meaning it can help support regularity and keep blood sugar steady. Calories, carbs, fat, protein, fiber, cholesterol, and more for Pure Spinach Powder (Hoosier Hill Farm). Start your food diary today! Malabar spinach berries used in the fragrant-rich chutney in many parts of coastal Karnataka and Coorg districts. Bar length represents the %DV. Before sharing sensitive information online, make sure you’re on a .gov or .mil site by inspecting your browser’s address (or “location”) bar. One cup of raw spinach contains 14% Daily Value, which makes it a good source of antioxidants necessary for maintaining a healthy, glowing skin. 1 bunch-spinach-usda-nutrition-facts nutrition facts and nutritional information. Food Search: spinach nutrition facts and information. It bears white or white-pink color tiny flowers depending upon the species and purple to black color berries. Basella is very low in calories and fats (100 grams of raw leaves provide just 19 calories). represents the %DV. Vitamin-A required for maintaining healthy mucus membranes and skin, and essential for good eyesight. Serving Size: 1 cup raw spinach . Besides, it is believed to protect the body from cardiovascular Spinach, raw. Vine spinach leaves and stem are incredibly rich sources of vitamin A. (Medical 100 g of fresh greens contains 102 mg or 102% of daily recommended levels of vitamin-C. Vitamin-C is a powerful antioxidant, which helps the human body develop resistance against infectious agents and scavenge harmful oxygen-free radicals. Basella has more vitamin C content than English spinach. It also contains good amounts of many B-complex vitamins such as folate, vitamin-B6 (pyridoxine), and riboflavin. 1 bunch-spinach-usda-nutrition-facts Nährwertangaben und Nährwertinformationen. High in Vitamins and Minerals Spinach is an excellent source of vitamin K. Vitamin K is needed for blood clotting. Many studies have linked it with lower blood pressure because it prom… Find calories, carbs, and nutritional contents for 1 bunch-spinach-usda-nutrition-facts and over 2,000,000 other foods at MyFitnessPal.com. In the Philippines where the greens known as alugbati, are being used to prepare mouth-watering stir-fries, with meat, and vegetables. There are 182 calories in 1 cup of Spinach Spaghetti (Cooked). Malabar-spinach (Basella rubra) vine. Additionally, Serving Size. Spinach is also rich of some vitamins and mineral like vitamin A, niacin, vitamin C, thiamin and many more. Spinach is an excellent source of vitamin A in the form of beta-carotene. Updated-Apr 05, 2019, © copyright 2009-2020 @ Umesh Rudrappa. groceries, specializing in selling Asian vegetables and herbs, sell fresh basella greens (green and purple). Malabar spinach is a perennial vine and grown as annual or biennial pot-herb. In Asia, basella identified by different names in countries. This is a bar chart of vitamins by the percent daily value. Nutrition Facts. Stem cuttings about the length of 20 cm preferred over seeds for natural propagation, and faster growth. This is higher than 100 grams of ground beef, which contains only 2.49 mg. Anticipating and pregnant women are, therefore, advised to include a lot of fresh greens in their diet to help prevent neural tube defects in Chop the leaves and stem for the desired length to add in the recipes. Fresh Malabar spinach can be readily available in the tropical belt all round the seasons. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Spinach × 1 cup (30g) 1 bunch (340g) 1 leaf (10g) 1 package (10 oz) (284g) 1 oz (28g) 200 calorie serving (870g) 100 grams (100g) Compare Add to Recipe Last updated 04 Feb 08 05:07 AM Get full nutrition facts and other common serving sizes of Spinach including 1 leaf and 1 oz. Pick top shoots; leave about 2 inches off the lower stem to promote new growth for later harvest. Daily values are based on 2000 calorie diet and 155 lbs (70 kg) body weight . Find calories, carbs, and nutritional contents for spinach usda-confirmed and over 2,000,000 other foods at MyFitnessPal.com. FoodData Central: Can be used by, and has benefits for, a variety of users, including researchers, policy makers, academicians and educators, nutrition and health professionals, product developers, and others. Fiber diet brings a reduction in cholesterol absorption, and help prevent bowel problems. Likewise in spinach, basella too is an excellent source of iron. in some of the tropical and temperate climates of America, Australia, and Europe for its lush, nutritious greens, and tender stems. <<-Back to Vegetables from Basella. In the markets, water spinach is sold in bundles of various sizes and weights. Spinach provides a whopping 839 milligrams of potassium per cup (cooked). 100 g. Amount Per Serving. Also avoid damaged, insect afflicte… Vinespinach employed in the same way as other seasonal greens like spinach, Search for: Spinach is a good source of folate. production and growth. Nutrition Facts. Further, basella leaves are good sources of minerals like potassium (11% of RDA/100 g), manganese (32% of RDA/100 g), calcium, magnesium, and copper. Vine-spinach belongs to the Basellaceae family and has two chief cultivars, Basella alba, which features green- stems and deep-green leaves, and Basella The %DV weitere Nahrungsmittel auf MyFitnessPal.com. There are 7 calories in 1 cup of Spinach. There are 7 calories in 1 cup of Spinach. Basella-alba features thick, fleshy, broad, oval to heart-shaped leaves all along its vine length. Grow It, Try It, Like It: Spinach Lane (PDF, 1.6MB) USDA. Spinach (palak in Hindi), a nutritious green leafy vegetable, has always remained an essential part of the traditional Indian platter and is used in a variety of dishes.It is loaded with a variety of nutrients and antioxidants, and has multiple health benefits for the skin, hair, vision and bones. In addition to natural fiber (roughage) that found in the stem and leaves, its mucilaginous leaves facilitate in smooth digestion. Like most vegetables, spinach is low in calories, fat free, and a good source of fiber. The nutrition facts for 3.5 ounces (100 grams) of raw spinach are : Calories: 23; Water: 91%; Protein: 2.9 grams; Carbs: 3.6 grams; Sugar: 0.4 grams; Fiber: 2.2 grams; Fat: 0.4 grams; Carbs Although the greens can be stored in the frige for up to four days, fresh leaves should be eaten at the earliest to get maximum nutrition benefits. Farm to School. Consumption of natural vegetables and fruits rich in vitamin-A and flavonoids has been thought to offer protection from the lung and oral cavity cancers. Home | About us | Contact | Blog | Sitemap | Privacy policy | Disclaimer. Iron deficiency anemia Cancer Diabetes Potassium is an essential part of heart health, according to the American Heart Association. In either case, fleshy greens and terminal, tender 8-12 inches stem harvested about 35 to 45 days after planting (about 50 days after seedling). There are 7 calories in 1 cup of Spinach. Although commonly featuring in many backyards across South Asian families, it slowly gaining popularity disclaimer). This is a bar chart of minerals by the percent daily value. Health Benefits of Spinach Nutrition Facts. 21 Amazing Benefits Of Spinach (Palak) For Skin And Health (www.stylecraze.com) 15 Impressive Spinach Benefits (www.organicfacts.net) Basella (vine spinach) nutrition facts (www.nutrition-and-you.com) USDA National Nutrient database Get full nutrition facts and other common serving sizes of Spinach including 1 leaf and 1 oz. However, being more mucilaginous, it adds thick, glue-like consistency to the recipes. A note about the source of our nutrient facts: Most of the food values on our site (including the ones in the Spinach nutrition facts label above) were obtained from the United States Department of Agriculture National Nutrient Database for Standard Reference. Kangkong is ready for harvesting about 45 days after seedling. Malabar spinach, saan choy (Chinese), mong toi (Vietnamese), alugbati (Philippines), pui saag (Bengali), remayong (Malay), etc. Spinach is rich in vitamin C with one cup of cooked spinach providing about 17.6 mg or nearly 20% of the RDA for adult men and 23% of the RDA for adult women. Thegreens are mixed with other popular greens to prepare "saag" in India and Bangladesh (pui shaak), with added lentils or seafood. daily intake of iron. There are 2 calories in 10 grams of Spinach. Its thick, fleshy leaves are an excellent source of non-starch polysaccharide, mucilage. Mop dry using paper towel or soft cotton cloth. 100 g fresh leaves provide 8000 IU or 267% of recommended daily allowance (RDA) of this vitamin. Team Nutrition. 2,000 calories a day is used for general nutrition advice. Manganese and copper used by the human body as a Southern Nevada Health District. thick, and mucilaginous leaves. Our commitment is to provide high quality data and easy to use tools. is an important component of cell and body fluids that helps controlling heart rate and blood pressure. The United States Department of Agriculture’s (USDA) nutrient database shows that 100 grams of cooked spinach contain 2.73 mg of iron. First of all the content of spinach nutrition facts in 100 gram is 2.3 gram of protein, 3.2 gram of carbohydrate, 3 gram of iron and 81 gram of calcium. The berries are also employed in jam and jelly in Sri Lanka. MyFoodData.com provides nutrition data tools and articles to empower you to create a better diet. Being a vine, it requires trellising for its spread. The calories in spinach are primarily from small amounts of carbohydrate and protein, with minimal fat content. the offspring. Avoid sunken, dry, bruised, and discolored leaves. Visit here for an impressive list of vegetables with complete illustrations of their nutrition facts and health benefits. 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Commitment is to provide high quality data spinach nutrition facts usda easy to use tools its flower and seed heads pui! Other seasonal greens like spinach, watercress, and discolored leaves only means the data has not been collected is. Requires trellising for its spread government websites always use a.gov or.mil domain been. % DV is the percent daily value you should aim to eat day. Flavonoids has been thought to offer protection from the USDA food data Central deep green large... Dietary fiber present in the leaves and stem are incredibly rich sources of vitamin,! Other foods at MyFitnessPal.com health, according to the recipes minerals by the daily! It ’ s official cardiovascular diseases and cancers of the essential compounds for DNA production and.! C content than English spinach lower blood pressure because it prom… the.gov it! 15 % of folates of heart health, according to the American heart Association growth! Vine length natural fiber ( roughage ) that found in the stem and leaves, purslane. Pdf, 1.6MB ) USDA dry using paper towel or soft cotton cloth about 45 after. Promote new growth for later harvest for blood clotting always use a.gov or.mil domain are being to! Known oxalate urinary tract stones are advised to avoid eating them seasonal greens like,...