Spinach
Folate, vitamin K, iron, lutein for eye health.
- Category
- Vegetables
- Plate rating
- 95/100
- Glycemic index
- ≈15 · Low GI
- Pesticide residue
- Higher
Keep vitamin K intake steady if you take warfarin. Read more.
Some medicines raise blood potassium; salt substitutes can add more. Read more.
What spinach offers
- Iron-rich for energy & blood
- High in calcium & magnesium
- Supports eye health
- Anti-inflammatory properties
When to eat it
Morning smoothie or lunch salads.
Tip
Pair with vitamin C (lemon, peppers) to absorb more of its iron. Refrigerate cooked leftovers within 2 hours.
Pairs well with
Lemon (Vitamin C) · Eggs · Strawberries
Blood sugar
Low GI — tends to raise blood sugar slowly. GI values are approximate and vary with ripeness, variety and preparation. If you manage diabetes, ask your care team how this food fits your plan.
Pesticide residue & peeling
Relative residue level: Higher — a rough guide, not a lab measurement. Rinse produce under running water before eating.
More vegetables
Sources
- Nutrient data: USDA FoodData Central (search “Spinach”)
- Glycemic index: Glycemic Index Research and GI News (University of Sydney)
- MedlinePlus: Warfarin
- NIH Office of Dietary Supplements: Vitamin K
- MedlinePlus: Lisinopril
- MedlinePlus: High potassium level
Last reviewed October 2026. How we rate foods.
General information only, not medical advice. If you take medicine or manage a health condition, check with your doctor, pharmacist or a registered dietitian before changing your diet. Read our medical disclaimer.