See the table below for in depth analysis of nutrients:

Spinach (Spinacia oleracea), raw,

Nutritive value per 100 g.

(Source: USDA National Nutrient data base)

Principle	Nutrient Value	Percentage of RDA
Energy	23 Kcal	1%
Carbohydrates	3.63 g	3%
Protein	2.86 g	5%
Total Fat	0.39 g	1.5%
Cholesterol	0 mg	0%
Dietary Fiber	2.2 g	6%
Vitamins
Folates	194 mcg	48.5%
Niacin	0.724 mg	4.5%
Pantothenic acid	0.065 mg	1%
Pyridoxine	0.195 mg	15%
Riboflavin	0.189 mg	14.5%
Thiamin	0.078 mg	6.5%
Vitamin A	9377 IU	312%
Vitamin C	28.1 mg	47%
Vitamin E	2.03 mg	13.5%
Vitamin K	482.9 mcg	402%
Electrolytes
Sodium	79 mg	5%
Potassium	558 mg	12%
Minerals
Calcium	99 mg	10%
Copper	0.130 mg	14%
Iron	2.71 mg	34%
Magnesium	79 mg	20%
Manganese	0.897 mg	39%
Zinc	0.53 mg	5%
Phyto-nutrients
Carotene-ß	5626 mcg	--
Crypto-xanthin-ß	0 mcg	--
Lutein-zeaxanthin	12198 mcg	--

Selection and storage

Spinach is best available during winter months. In the markets buy fresh leaves featuring dark green color, vitality and crispiness. Avoid those with dull/sunken leaves, yellow discoloration and spots.

Once at home, wash leaves thoroughly in clean running water and they should be rinsed in salt water for about 30 minutes in order to remove dust, insecticide residues.

Although it can be stored inside the refrigerator for up to a week, fresh leaves should be eaten whenever possible to get maximum nutrients.

Preparation and serving methods

Wash leaves in cold water before use. Gently pat dry using tissue or soft cloth. Trim away tough stems. Raw leaves can be either chopped or as they are in variety of recipes.

Here are some serving tips:

Spinach rice with chickpeas and tofu. Photo courtesy: scottfeldstein	Palak paneer. Thorughly cooked spinch leaves mashed, sauteed and mixed with cheese cubes.

• Fresh spinach is eaten raw either in salad and veg burgers or as juice. Antioxidant properties may decrease significantly on steaming, frying and boiling for longer periods.
  
• Along with other vegetables, it is used in the preparation of noodles, pie, pasta, rice preparations, soups as well as in baby foods.
  
• In India and Pakistan, where it is popular as "palak", spinach features in variety of delicious cooking such as palak paneer (cheese cubes), aloo palak (with potato), fried rice, chicken and meat preparations.