Is Spinach good for your health condition?
Spinach is a leafy green with a lot of vitamins for very few calories. It is also high in oxalate, which matters for people prone to kidney stones.
Nutrition per 100 g
| Calories | 23 kcal |
|---|---|
| Protein | 2.9 g |
| Carbohydrate | 3.6 g |
| Sugars | 0.4 g |
| Fibre | 2.2 g |
| Fat | 0.4 g |
| Saturated fat | 0.1 g |
| Cholesterol | 0 mg |
| Sodium | 79 mg |
| Potassium | 558 mg |
| Purines | 39.2 mg per 100 g |
Source: USDA FoodData Central (SR Legacy), entry "Spinach, raw". Purines: USDA and ODS-NIH Database for the Purine Content of Foods, Release 2 (2025).
Quick guide by condition
| Diabetes or prediabetes | Usually fine in normal portions |
|---|---|
| High blood pressure | Low in salt |
| High cholesterol | Low in saturated fat and cholesterol |
| High uric acid or gout | Low purine: usually fine |
| Weight loss goal | Low in calories |
This guide only uses the nutrient numbers above (rules explained on How it works). It is general information and does not know your medicines, test results or portion size.
Common questions
Can people with diabetes eat spinach?
Going by its sugar and carbohydrate numbers, the general guide is: usually fine in normal portions. Portion, cooking method and what you eat it with all change the effect on blood sugar, so check with your doctor or dietitian before changing your diet.
Is spinach OK for high uric acid or gout?
Purine level: 39.2 mg per 100 g. General guide: Low purine: usually fine. Purine tables describe the food, not your body, so ask your doctor what is right for you.
Is spinach good for high blood pressure?
Sodium is 79 mg per 100 g. General guide: low in salt. Salt added during cooking often matters more than the food itself.