Raw Spinach vs Cooked Spinach: Which is Better? A Comparison

Spinach is a versatile superfood which can be eaten raw or cooked. Many people wonder if there’s a difference between the two. Therefore, let’s examine the differences between raw spinach and cooked spinach.

Cooked spinach provides a higher percentage of most vitamins and minerals than raw spinach. The protein, calories and carbohydrates are similar. Raw spinach tastes milder than the more bitter taste of cooked spinach. Raw spinach is crispier and drier than the softer cooked spinach. Cooked spinach costs more than raw.

This article will include a side-by-side nutrient comparison. In addition, I’ll examine the benefits of raw spinach, cooked spinach, when one method should be used instead of the other and the cost of using each one.

Raw Spinach vs Cooked Spinach: Nutrient Comparison

The following table compares the nutrients contained in raw spinach and cooked spinach per 100 grams.

  Spinach, raw (100 g) Spinach, boiled (100 g)
Calories 23 23
Protein 2.86 g 2.97 g
Carbohydrates 3.63 g 3.75 g
Fiber 2.2 g 2.4 g
Fat 0.39 g 0.26 g
Sugar 0.42 g 0.43 g
Vitamin A 9,380 IU 10,500 IU
Beta-carotene 5,630 mcg 6,290 mcg
Vitamin C 28.1 mg 9.8 mg
Vitamin K 483 mcg 494 mcg
Vitamin D 0 IU 0 IU
Vitamin B6 0.19 mg 0.24 mg
Vitamin B9 (Folate) 194 mcg  146 mcg
Vitamin B1 (Thiamin) 0.08 mg  0.09 mg
Vitamin B2 (Riboflavin) 0.19 mg  0.24 mg
Vitamin B3 (Niacin) 0.72 mg  0.49 mg
Vitamin B5 (Pantothenic Acid) 0.07 mg  0.14 mg
Magnesium 79 mg  87 mg
Phosphorous 49 mg  56 mg
Potassium 558 mg 466 mg
Iron 2.71 mg 3.57 mg
Copper 0.13 mg  0.17 mg
Calcium 99 mg 136 mg
Zinc 0.53 mg  0.76 mg

Nutrient Resources 1 2

At first glance most of the nutrients appear to be similar, and they are. Although studying the above table reveals more differences about the two. Therefore, which is healthier, raw spinach or cooked spinach?

Cooked spinach is healthier due to its higher percentage of vitamin A, beta carotene, vitamin K, B6, thiamin, riboflavin, B5, magnesium, phosphorus, iron, copper, calcium and zinc. Cooked spinach contains slightly more protein and fiber than raw spinach.

This isn’t to say raw spinach isn’t healthy, because it is. Raw spinach provides a good number of those nutrients and provides more vitamin C, folate, niacin and potassium.


Raw and cooked spinach have a similar number of macronutrients per 100 grams.

  • Raw and cooked spinach provides 23 calories per 100 gram serving.
  • Raw spinach provides 2.86 grams of protein. Cooked spinach provides 2.97 grams, 0.11 grams more.
  • Raw spinach provides 3.63 grams of carbohydrates. Cooked spinach provides 3.75 grams, 0.12 grams more.
  • Raw spinach provides 0.39 grams of total fat. Cooked spinach provides 0.26 grams, 0.13 grams less.
  • Raw spinach provides 2.2 grams of fiber. Cooked spinach provides 2.4 grams, 0.2 grams more.

The numbers of macros are similar enough where it don’t make much of a difference between the two.


Raw spinach has more vitamin C, folate and niacin. Cooked spinach has more vitamin A, vitamin K, B6, thiamin, riboflavin and B5.

  • The largest percentage difference of any of the vitamins is vitamin C. Raw spinach provides, 28 mg per 100 grams, 47% of the daily value. Cooked spinach only provides 9.8 mg or 16% of the DV.
  • Raw spinach also provides much more folate, 194 mcg or 49% of the daily value. Cooked spinach provides 146 mcg or 38% of the DV.
  • Raw spinach provides 0.72 mg of niacin and cooked spinach 0.49 mg, 47% less.

Other than those three vitamins, cooked spinach provides a higher percentage of the remaining vitamins.


Both raw and cooked spinach provide a good amount and number of minerals. Although cooked spinach provides a higher percentage of six of the seven minerals listed in the table above. Raw spinach provides more potassium.

Here’s a breakdown of each mineral.

  • Potassium: Raw spinach provides 20% more potassium than cooked spinach.
  • Magnesium: Cooked spinach provides 10% more magnesium than raw spinach.
  • Phosphorus: Cooked spinach provides 14% more phosphorus than raw spinach.
  • Iron: Cooked spinach provides 32% more iron than raw spinach.
  • Copper: Cooked spinach provides 30% more copper than raw spinach.
  • Calcium: Cooked spinach provides 37% more calcium than raw spinach.
  • Zinc: Cooked spinach provides 44% more zinc than raw spinach.

Nutrient Comparison: Things to Consider

While it may seem cooked spinach provides more nutrients, the comparison may seem particularly unfair. When comparing raw and cooked spinach per 100 grams, keep in mind it takes approximately 6 cups of fresh spinach to make 1 cup of cooked spinach.

For this reason, cooked spinach is much more compact than raw. Therefore, you can consume more of it in one sitting making it easier to consume more nutrients.

Why Cooked Spinach Increases Some Nutrients

You’ll absorb more calcium and iron with cooked spinach than raw spinach. This is so because spinach contains a good amount of oxalic acid.

Oxalic acid or oxalates bind to minerals like calcium and can prevent the body from absorbing beneficial nutrients in the digestive tract. A diet high in oxalates increases the risk of kidney stones in some people 3.

If you’re at high risk of kidney stones already or have kidney disease, your physician may recommend following a low oxalate diet. However, for most people, the benefits of consuming a nutrient dense, high oxalate food, like spinach can outweigh their risks.

Cooking spinach reduces the amount of oxalic acid because it breaks down under high temperatures. A study found cooking spinach in boiling water reduced oxalic acid by 40% on average.

Therefore, nutrient blocking caused by oxalates won’t be as prevalent after cooking spinach.

raw spinach and cooked spinach comparison

Raw Spinach vs Cooked Spinach: Taste and Texture

You may want to make a decision about which type of spinach to eat depending on its taste. After all, who wants to eat a food they don’t find appetizing? Therefore, let’s examine and find out how raw and cooked spinach compare in taste and texture.

Raw spinach is slightly sweet and milder than cooked spinach which is more earthy, robust and bitter. Raw spinach is crispy and light while cooked spinach becomes soft, heavy and compact. Raw spinach leaves are dry while cooked spinach becomes slippery.

I wanted to conduct original research and find out what real people, like you, thought about the taste of spinach. So, I polled my clients, readers and members of food groups. I asked, what tastes better, raw spinach or cooked spinach?

  • 56% said they preferred the taste of raw spinach.
  • 40% said they preferred the taste of cooked spinach.
  • 4% said they had no preference.

Raw spinach was the clearcut winner in the battle of taste.

The Best Way to Cook Spinach

Some of the nutrients as seen above are lost during the cooking process. This is so because during cooking, like boiling, the nutrients leach into the water. In addition, more nutrients are lost when cooking for longer or using higher heat.

The best way to cook spinach is to steam the spinach leaves. Steaming the spinach allows it to retain more of the nutrients. Steaming is more effective in keeping the color of the spinach and the texture. Steaming will also remove some nutrient blocking oxalic acid from the spinach.

The next best way to cook spinach for retaining the nutrients is to sautée or microwave it.

The Best Way to Eat Raw Spinach

Raw spinach is one of the best ways to add vitamins and minerals to your diet, especially potassium and vitamin C. If the other food in your meal are low in these two nutrients, adding raw spinach can help balance out the nutrients.

Raw spinach works well in the following:

  • Salads
  • Smoothies
  • Sandwiches 
  • Wraps
  • Juices

Some foreign dishes, like Korean barbecue, like to wrap the barbecue and additional ingredients in a large leafy lettuce or cabbage. Using large raw spinach for similar dishes is a great idea.

Benefits of Raw Spinach and Cooked Spinach

Benefits of Raw Spinach

While cooked spinach has plenty of benefits, there are many benefits to eating raw spinach. It depends on what you’re using spinach for but raw spinach is generally good for salads, smoothies and sandwiches. 

Here are some of the benefits:

  • Consuming raw spinach means you’re getting far more water from your veggies than if you cook them. This means raw spinach can help hydrate you and reach your hydration goals throughout the day. 
  • Raw spinach is a high-volume, low-calorie food. This means you can eat a good amount and feel full without consuming too many calories. Eating high-volume, low-calorie foods can help prevent overeating and assist in weight loss. 
  • Another benefit of raw spinach is folate. The folate content is much higher in raw spinach than in cooked spinach, which is especially important for fetal development. This means expectant mothers, for example, may benefit more from raw spinach than cooked. 
  • Raw spinach is fantastic for incorporating more vitamin C into your diet. Although vitamin C can be found in plenty of other fruits and vegetables, many adults don’t get enough vitamin C in their regular diet.
    • Since vitamin C has countless health benefits, there’s no reason not to add some more into your meals. 

Benefits of Cooked Spinach

While no cooking method can maximize your absorption of all nutrients, heating spinach can undoubtedly increase the availability of specific nutrients.  Beta-carotene levels may be 11% more in cooked spinach and have been linked to the following:

  •  Increased protection from cancer.
  • Skin damage.
  • Vision problems. 

Potassium, calcium and iron are all other minerals that become more available with heat. These have countless health benefits, including: 

  • Regulating blood pressure 
  • Building bone strength 
  • Increasing energy and focus 

Compare the benefits of baby spinach and mature spinach in my article, Baby Spinach vs Spinach: Which is Better? A Comparison.

The Prices of Raw and Cooked Spinach

The price of food always goes up but lately it’s the worst I’ve seen in my lifetime. For this reason, how much food costs matters to most people. Therefore, let’s examine the price of raw and cooked spinach.

Cooked spinach costs more than raw spinach because it takes approximately six cups of raw spinach to make one cup of cooked spinach. One cup a raw spinach averages $0.14 per cup. One cup of cooked spinach averages $0.84 per cup.

I visited my local Walmart super center to conduct original research on spinach prices. I found a 10 ounce bag cost $1.98. Each bag contains 14 cups of raw spinach equaling $0.14 per cup.

Since one cup of cooked spinach needs approximately six cups of raw spinach, it was easy to calculate. $0.14 times six equals $0.84.

Find out if kale or spinach had more nutrients in my article, Kale vs Spinach: Which is Better? A Complete Comparison.

cooking spinach
Cooking spinach

Raw Spinach vs Cooked Spinach: Glycemic Index

The Glycemic Index (GI) is a scale measuring how fast a particular food raises the blood sugar in the blood 4. Blood sugar spikes can lead to health complications with the heart, nerves, kidneys and eyes 5

Foods on the GI scale are categorized as:

  • Low-GI foods: 55 or under
  • Medium-GI foods: 56-69
  • High-GI foods: 70 or over

Since avoiding high levels of blood sugar is an important part of consuming healthy food, many people wonder about the glycemic index of raw spinach compared to cooked spinach.

Raw spinach and cooked spinach are both low glycemic foods and shouldn’t cause any spikes in blood sugar.

Besides the two, all leafy greens have a low glycemic index. While cooking foods typically raise the glycemic index, the GI of spinach is low enough not to make a difference as it would with higher GI foods.

Find out if collard greens are better in my article, Collard Greens vs Spinach: Which is Better? A Comparison.

Additional Article Resources 6 7 8 9 10 11 12 13 14 15 16

Read More Spinach Food vs Food Articles

Spinach vs Broccoli: Which is Better? A Complete Comparison

Frozen Spinach vs Fresh: Which is Better? A Comparison

Arugula vs Spinach: Which is Better? A Complete Comparison

Organic Spinach vs. Regular Spinach: What’s The Difference?

Spinach vs Lettuce: Which is Better? A Complete Comparison


Article Resources: Foods For Anti-Aging follows strict guidelines to ensure our content is the highest journalistic standard. It's our mission to provide the reader with accurate, honest and unbiased guidance. Our content relies on medical associations, research institutions, government agencies and study resources. Learn more by reading our editorial policy.
  1. USDA: Spinach, raw[]
  2. USDA: Spinach, cooked, boiled, drained, without salt[]
  3. National Center for Biotechnology Information: Dietary oxalate and kidney stone formation[]
  4. Harvard Health Publishing: Glycemic index for 60+ foods[]
  5. National Institute of Diabetes and Digestive and Kidney Diseases: Know Your Blood Sugar Numbers: Use Them to Manage Your Diabetes[]
  6. The University of Sydney: Your GI Shopping Guide[]
  7. Google Books: Vegetables[]
  8. Harvard Health Publishing: Vegetable of the month: Leafy greens[]
  9. Harvard Health Publishing: Salad greens: Getting the most bang for the bite[]
  10. USDA: Spinach, baby[]
  11. Harvard Health Publishing: Chopped, uncooked spinach offers more antioxidants[]
  12. Harvard T.H. Chan: Fresh Spinach with Sesame Seeds[]
  13. Wisconsin Horticulture: Spinach, Spinach oleracea[]
  14. University Of Illinois Urbana-Champaign: What to do with Spinach?[]
  15. Harvard Health Publishing: 10 superfoods to boost a healthy diet[]
  16. National Center for Biotechnology Information: Effect of Spinach, a High Dietary Nitrate Source, on Arterial Stiffness and Related Hemodynamic Measures: A Randomized, Controlled Trial in Healthy Adults[]

Kevin Garce

Kevin Garce is a Certified Health Coach who encourages people by informing them on nutrition and food topics important to them. His years of research and knowledge inspire people to achieve their goals. Read more here About Me

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