Raw Spinach Versus Cooked Spinach - Health Benefits, Nutrient Comparisons

At first thought, raw leafy greens would appear to be a healthier choice than when cooked. However this is not always the case.

The cooking process breaks down cell walls and this helps to release the nutrients as they pass through the intestine. Otherwise they may be locked up in undigested materials.

Raw spinach contains a substance called oxalic acid that binds to calcium, iron and other minerals and prevents their availability for absorption.

Over consumption of oxalic acid can lead to nutrient deficiencies despite good diets rich in raw vegetables. Oxalic acid is broken by heat, so that all the minerals in cooked spinach can be absorbed.

On the other hand heat destroys many vitamins and many nutrients may be flushed out with the cooking water leaving the cooked spinach with less nutrients.

So the decision is a mixed bag with many pros and cons.

This article provided a side by side comparison of the nutrients in raw and cooked spinach highlighting the most significant differences.

This will help your decide and the preferred way of eating spinach.

Nutrients Comparisons for Raw and Cooked Spinach

A chart showing the side-by-side nutrient comparison for 100g of raw and cooked spinach is shown below.

► Both raw and cooked spinach contain similar amounts of the macro nutrients in a sample of 100g: 23 calories, about 4g of carbohydrates, 3g of protein, 0.3 g of fat, and 2.4 g of fiber. The fiber is very high and the fat, carbohydrate and calories levels are very low.

► Both raw and cooked spinach are fabulous sources of iron, containing more than double the amount in other leafy green vegetables and salad items. A 100-gram serve of raw spinach contains 2.7 mg of iron, which is slightly less that that in cooked spinach at 3.6 mg per 100g.

Nutrients Higher in Raw Spinach Listed from Highest to Lowest

Nutrients Higher in Cooked Spinach

Surprisingly cooking spinach renders more of the minerals in spinach more available to be absorbed and also increases the level of many vitamins, apart from Vitamin C which is destroyed by heat.

Many antioxidants are converted to forms which are more readily absorbed from the gut. This included carotenoids, lutein, and zeaxanthin.

The nutrient availability also depends on how the spinach is cooked. Steaming and frying are much better than boiling, as the nutrients tend to pass into the cooking water.

List of Nutrients Higher in Cooked Spinach from Highest to Lowest

Conclusion

Cooked Spinach is more Nutritious than Raw Spinach

Nutrients in serving of 100gUnitSpinach, cooked, boiled, drained, without saltSpinach , rawDecrease in cooked spinach compared with raw spinach as percentageIncrease in cooked spinach compared with raw spinach as percentage
Energy kcal 23 23 0.0
Protein g 2.97 2.86 3.7
Total lipid (fat) g 0.26 0.39 -50.0
Carbohydrate, by difference g 3.75 3.63 3.2
Fiber, total dietary g 2.4 2.2 8.3
Sugars, total g 0.43 0.42 2.3
Minerals
Calcium, Ca mg 136 99 27.2
Iron, Fe mg 3.57 2.71 24.1
Magnesium, Mg mg 87 79 9.2
Phosphorus, P mg 56 49 12.5
Potassium, K mg 466 558 -19.7
Sodium, Na mg 70 79 -12.9
Zinc, Zn mg 0.76 0.53 30.3
Vitamins
Vitamin C, total ascorbic acid mg 9.8 28.1 -186.7
Thiamin mg 0.095 0.078 17.9
Riboflavin mg 0.236 0.189 19.9
Niacin mg 0.49 0.724 -47.8
Vitamin B-6 mg 0.242 0.195 19.4
Folate mcg 146 194 -32.9
Vitamin A IU 10481 9377 10.5
Vitamin E mg 2.08 2.03 2.4
Vitamin K mcg 493.6 482.9 2.2
Lipids
Fatty acids, total saturated g 0.043 0.063 -46.5
Fatty acids, total monounsat. g 0.006 0.01 -66.7
Fatty acids, total polyunsat. g 0.109 0.165 -51.4




Steamed spinach is slightly more nutritious than raw spinach
Steamed spinach is slightly more nutritious than raw spinach
        Source: gran (Own work) [CC-BY-3.0], via Wikimedia Commons
Raw spinach has very low calories and fat, but is high in fiber and protein
Raw spinach has very low calories and fat, but is high in fiber and protein
        Source: By Miansari66 (Own work) [Public domain], via Wikimedia Commons
Spinach can be added to pizzas as well as pasta sauces, pestos and a wide variety of salads and side dishes
Spinach can be added to pizzas as well as pasta sauces, pestos and a wide variety of salads and side dishes
        Source: Nova [Creative Commons Attribution-Share Alike 3.0], via Wikimedia Commons
Spinach is a delight in all sorts of salads and side dishes
Spinach is a delight in all sorts of salads and side dishes
        Source: jeffreyw[CC-BY-2.0], via Wikimedia Commons
Raw spinach is not as healthy as steamed or lightly stir-fried spinach. Lightly cook your spinach before adding to spinach to salads.
Raw spinach is not as healthy as steamed or lightly stir-fried spinach. Lightly cook your spinach before adding to spinach to salads.
        Source: Public Domain CC0 pexel.com
Spinach is a delightful addition to pasta dishes, especially when lightly cooked and accompanied by herbs and spices.
Spinach is a delightful addition to pasta dishes, especially when lightly cooked and accompanied by herbs and spices.
        Source: By Rooey202 [CC BY 2.0], via Wikimedia Commons
Cooked spinach is actually healthier than raw spinach as the nutrients are more readily available during digestion and processing in the body
Cooked spinach is actually healthier than raw spinach as the nutrients are more readily available during digestion and processing in the body
        Source: By Mannamajumder (Own work) [CC BY-SA 4.0], via Wikimedia Commons