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

Serving size: 75g - 1/2 cup, boiled and drained

Avg Quantity per serving Avg Quantity per 100g
Energy (kJ/Cal) 61/14 81/19
Protein (g) 2.1 2.81
Fat, total (g) 0.3 0.4
- saturated (g) 0.035 0.047
Carbohydrate (g) 0.0 0.0
- sugars (g) 0.0 0.0
Dietary Fibre (g) 1.73 2.3
Sodium (mg) 3.68 4.9
Vitamin B6 (mg) 0.98 0.13
Folate (µg) 99 132
Vitamin A Equiv. (µg) 298.73 398.3
Iron (mg) 1.36 1.81
Potassium (mg) 255 340
Calcium (mg) 66 88
Riboflavin (mg) 0.11 0.14
Niacin (mg) 0.495 0.66
Zinc (mg) 0.31 0.41
Vitamin C (mg) 0.9 1.2
Vitamin E (mg) 0.0 0.0
Selenium (µg) 0.0 0.0
Thiamin (mg) 0.0 0.0

Source: The Concise New Zealand Food Composition Tables, 8th Edition, Plant & Food Research

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