Raw vs. Cooked Spinach

Raw Spinach Benefits

  • Rich in essential nutrients, some of which are more available to us when we consume them raw:

    • Folate

    • Vitamin C

    • Niacin

    • Riboflavin

    • Potassium

Raw Spinach Disadvantage

  • Contains a high level of a compound called oxalic acid:

    • Oxalic acid binds calcium and reduces its absorption

Cooked Spinach Benefits

  • Some nutrients are more readily available to be absorbed in the body:

    • Vitamin A & E

    • Zinc

    • Thiamin

    • Calcium

    • Iron

Cooked Spinach Disadvantage

  • Boiling water will leach away a significant amount of nutrients:

    **Steaming is a much gentler way to cook spinach as it wont come into contact with cooking water.


Eat your spinach! Whether cooked or raw, spinach contains many benefits and essential nutrients that our bodies need. Try it both ways and get all those great nutrients that spinach provides!

Written by Colleen Wojdyla, dietetic intern