Spinach
Get to know spinach — a leafy green rich in iron and folate. Nutritional content, health benefits, and how to cook spinach while keeping its nutrients intact.
What Is Spinach?
Bayam (Amaranthus spp. for local green amaranth spinach, or Spinacia oleracea for spinach) is a leafy green vegetable that's one of the most familiar ingredients in the Indonesian kitchen. Its leaves are soft, the stems are crunchy, and it has a slightly earthy taste with a hint of natural sweetness once cooked. Spinach is often associated with sayur bening (clear vegetable soup), a fresh clear-broth dish that's a household staple — cheap, quick to cook, and enjoyed by nearly all age groups.
Spinach is also widely known through the cartoon character Popeye, who becomes strong after eating spinach — an image born from its reputation as a good source of iron for the body.
Nutritional Content of Spinach
Per 100 grams of raw fresh spinach:
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| Nutrient | Amount |
|---|---|
| Calories | ~23 kcal |
| Carbohydrates | ~3.6 g |
| Fiber | ~2.2 g |
| Iron | ~2.7 mg |
| Folate | ~194 mcg |
The iron in spinach is plant-based iron (non-heme), which is absorbed more effectively when consumed together with a source of vitamin C, such as tomato or lime.
Health Benefits
- Supports red blood cell formation — its iron and folate content plays an important role in preventing anemia.
- Good for bone health — the vitamin K in spinach is believed to help support bone formation.
- Rich in antioxidants — lutein and beta-carotene help protect cells from damage caused by free radicals.
- Low in calories, high in nutrients — a great go-to vegetable for maintaining nutritional intake without adding too many calories.
How to Consume / Prepare Spinach
- Sayur bening (clear vegetable soup) — briefly boiled with shallots, garlic, and sweet corn in a clear broth.
- Stir-fried — quickly sautéed with garlic and a little oil, great as a side dish with rice.
- Juice or green smoothie — blended with fruits like banana or apple to mask its earthy taste.
- Raw greens or salad — young spinach leaves can be eaten raw as part of a fresh salad mix.
Since it wilts easily, cook spinach only briefly — just until the leaves soften. Don't overcook it, so its vitamin content and color stay intact.
How to Choose & Store
- pick leaves that are fresh green, not wilted, and free of excessive caterpillar holes
- the stems should feel crisp, not mushy or slimy
- avoid spinach with yellowing leaves or an off smell
- wrap in tissue or a damp cloth, then store in the fridge in a sealed container
- it's best to use it within 1-2 days of purchase since the leaves wilt quickly
- don't wash it before storing — wash it right before cooking so it doesn't spoil faster
- Cooked spinach that has cooled down shouldn't be left at room temperature for too long or reheated repeatedly, because leafy greens high in nitrates can potentially convert into nitrites, which aren't good to consume in large amounts — especially for babies and young children.
- It's best to cook only as much spinach as needed for one meal and finish it right away, rather than storing leftovers to reheat the next day.
Practical Tips
- Cook only briefly — just 2-3 minutes in boiling water or a hot stir-fry to keep the texture and nutrients optimal.
- Pair with a source of vitamin C — add tomato or a squeeze of lime to maximize iron absorption.
- Cook just enough for one meal — avoid storing cooked spinach as leftovers to reheat later.
- Soak briefly before cooking — wash it in diluted salt water to remove any dirt trapped between the leaves.
Frequently Asked Questions
Is it okay to reheat leftover spinach?
Does spinach trigger gout flare-ups? Is that true?
What's the difference between local green amaranth spinach and spinach (Spinacia oleracea)?
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