Also known as: Palak
Pasalai Keerai (Tamil)
41 kcal
Calories
5.3 g
Protein
6.8 g
Carbohydrates
0.5 g
Fat
4.3 g
Fibre
Micronutrient Highlights
Iron: A genuinely good plant-based source, though better absorbed alongside vitamin C
Folate: A strong source, useful during pregnancy planning
Vitamin K: Present in a substantial amount
Common Uses: Cooked into palak paneer, dal palak, or simple sautéed sabzi.
Best Time to Eat: Works well at lunch or dinner as part of a vegetable-forward plate.
Portion Guidance: A cup of cooked spinach is a generous, genuinely healthy vegetable portion.
Why It's Healthy
A genuinely dense source of iron, folate, and fibre for very few calories.
Possible Disadvantages
Contains oxalates, which can modestly reduce how much of its calcium and iron the body actually absorbs.
Who Benefits Most
Most people, especially those looking to increase plant-based iron and folate intake.
Who Should Consume in Moderation
People prone to oxalate-related kidney stones are sometimes advised to moderate high-oxalate greens — worth discussing with a doctor if this applies.
Traditional Indian Uses
A winter-season staple across North India, especially in palak paneer and saag preparations.
Modern Nutritional Evidence
Pairing iron-rich spinach with a vitamin C source (like a squeeze of lemon) is genuinely supported for improving iron absorption.
Cooking Tips
A quick blanch before cooking helps reduce the oxalate content slightly and keeps the colour vibrant.
Storage Tips
Use within 2-3 days of purchase; wilts quickly at room temperature, so refrigerate promptly.
Healthier Substitute
Fenugreek leaves (methi)
A similarly iron-rich leafy green with a different, distinctive flavour.
Higher Protein Alternative
Add paneer or moong dal
Pairing spinach with a protein source rounds out the dish nutritionally.