Spinach packs folate, magnesium and dietary nitrates — the same compounds that make beets popular with athletes — into just 23 calories per 100 g.
Meat & Poultry
Chicken Breast
165 kcal31 g protein
FOOD PROFILE
Spinach
23kcalCalories
2.9gProtein
3.6gCarbs
0.4gFat
2.2gFiber
What the research says
A Clinical Trial of the Effects of Dietary Patterns on Blood Pressure (DASH)
A diet rich in fruits, vegetables and low-fat dairy lowered systolic blood pressure by 5.5 mmHg versus a typical American diet — comparable to single-drug therapy.
Read the study →Effects of Beetroot Juice on Blood Pressure: A Systematic Review
Inorganic nitrate from beetroot juice significantly reduced systolic blood pressure, with effects strongest in longer trials.
Read the study →
Nutrition Facts
Per 100 g, edible portion · values per 100 g
Calories
23
| Total Fat | 0.4 g |
|---|---|
| Saturated Fat | 0.1 g |
| Sodium | 79 mg |
| Potassium | 558 mg |
| Total Carbohydrate | 3.6 g |
| Dietary Fiber | 2.2 g |
| Total Sugars | 0.4 g |
| Protein | 2.9 g |
Vitamin K, folate, iron, magnesium, nitrates
Glycemic index: 15
Source: USDA FoodData Central (approx.)