Frequently Asked Questions about Spinach

Got questions about spinach? There’s no doubt that spinach is a powerhouse of nutrition, just like many of it’s dark leafy green cousins like kale, swiss chard, beet greens, collard greens or broccoli. This mild flavored queen of dark leafy greens makes almost a daily appearance at my house. But with recalls and so many different options, it’s time to do a little deep dive an answer some of those nagging questions about spinach.

fresh spinach in colander on gray counter with knife

Read more: How to Select & Store Spinach, Spinach Strawberry Salad, How to Freeze Spinach.

Why is Spinach So Good For Us?

Spinach is rich in vitamins, minerals and antioxidants that have many benefits. The list of reasons to eat spinach is LONG. Eat your spinach!

  1. Rich in Nutrients: Spinach is loaded with essential vitamins and minerals, including vitamin A, vitamin C, vitamin K, folate, iron (non-heme which is more difficult to absorb), and manganese. Nutrients crucial for functions, such as maintaining healthy skin, supporting the immune system, and promoting blood clotting.
  2. Antioxidant Properties: Spinach contains antioxidants, such as beta-carotene and lutein, which help protect cells, contribute to overall health and may reduce the risk of chronic diseases.
  3. Heart Health: The high levels of potassium and magnesium in spinach can help regulate blood pressure and support cardiovascular health.
  4. Bone Health: Spinach is an excellent source of vitamin K, which plays a crucial role in bone health.
  5. Improved Digestion: Spinach is rich in fiber, which aids in digestion and helps prevent constipation. Fiber also promotes a feeling of fullness, which may be beneficial for weight management.
  6. Supports Eye Health: Lutein and zeaxanthin, two antioxidants found in spinach, are known to promote eye health by protecting against age-related macular degeneration and other vision-related issues.
  7. Anti-Inflammatory Properties: Spinach contains phytonutrients that may help reduce inflammation.
  8. Blood Sugar Regulation: The fiber and antioxidants in spinach may contribute to better blood sugar control. Including spinach in a balanced diet may be beneficial for individuals managing diabetes or at risk of developing diabetes.

I’m not dissing other veggies – after all if we’re trying to get 7-8 servings per day – we need them all!  But spinach is one of my favourite dark green veggies because it’s…

  • mild flavoured
  • versatile – prepare it raw or cooked and toss it into just about everything
  • readily available year-round – fresh, frozen or canned
  • affordable
  • fast and easy to use
  • and it’s insane how much it shrinks when you put it in a hot pan – am I right?!😀

PRO TIP: 🍋Add a squeeze of lemon juice to spinach to boost the absorption of plant-based iron (non-heme). And remember, using a little fat helps our body absorb our fat soluble vitamins A, D, E, K.

Which is Better? Raw or Cooked Spinach

Trick question… to get the maximum nutritional benefit of spinach, use it both cooked and raw. However, if you really want to push the issue, cooked spinach is nutritionally better than raw spinach for two key reasons.

  • First, cooked spinach is much more compact (at least 6 times more) than fresh spinach, so if you eat 1/2 cup cooked spinach you’re getting six times more nutrients than if you eat 1/2 cup raw spinach!
  • Second, your body can absorb more of the nutrients and antioxidants in spinach when it is cooked, for example calcium and the antioxidant lutein (a phytochemical important to the prevention of cataracts and macular degeneration).
  • But be careful, boiling it in water will cause it to lose water soluble vitamins like Vitamin C and Vitamin B (folate, thiamin). Instead, try steaming, sautéeing, or stir-frying spinach. Or add it to hot dishes like pasta, soups and sauces at the very end of the cooking process.
Sauteed spinach with garlic, hot pepper flakes and a squeeze of lemon is AMAZING on pizza or with eggs.

Spinach Video Tips & Recipes

If you haven’t stumbled on my YouTube channel and seen my Spinach & Leafy Greens Playlist – check it out!

YouTube player

Which Spinach Should I Buy?

Buy spinach in the format that you will eat it. Whether canned, frozen or fresh. This is especially true of fresh spinach – buy it in a format that you will actually eat it. So, even though fresh bundled spinach is cheaper, if container or bagged spinach will get you to eat more – buy that! BUT please – don’t let it go oogey in the fridge! Eat it. Read How to Select & Store Spinach.

three types of fresh spinach with prices
Save money and plastic with fresh bundles – but only if you’re going to actually eat it!

Frequently Asked Questions About Bagged Spinach

When I started writing this blog, there were no clam shells or pre-washed baggies of spinach. 😱Shocking, I know! Back in those days, our options were to grow it ourselves, buy fresh bundles or get canned or frozen spinach bricks. We’ve come a long way! Today, pre-washed spinach whether in bags or clam shells make it extra easy to eat spinach. But they do raise questions – I’m here to answer your questions about spinach.

picking spinach into basket outside in garden
Spinach is an early season crop that’s easy to grow and so rewarding to pick.

1.Is prewashed spinach safe to eat?

Yes. Prewashed spinach is thoroughly cleaned before packaging to remove dirt and contaminants. By all standards, it’s considered safe. There’s no research showing bagged spinach is any more or less safe than loose spinach.

2.Do I need to wash prewashed spinach before eating?

Washing pre-washed spinach is a personal choice, it is not necessary. In Food Protection Trends, November 2007, a panel of 13 scientists with expertise in microbial safety of fresh produce reviewed research and guidelines for foodservice establishments; here’s what they recommend:

  • If leafy greens are clearly labeled “washed,” “triple washed,” or “ready-to-eat”, in a sealed bag, and produced in a facility inspected by a regulatory authority and operated under “Good Manufacturing Practices” (GMP) then…
    • You do not need additional washing unless specially directed on the label.
    • Additional washing of ready-to-eat leafy green salads is not likely to increase safety. The risk of cross-contamination from food handlers and food contact surfaces used during washing may outweigh any safety benefit that further washing may do.

If washing bagged spinach brings you peace of mind or you prefer the taste – go for it. Otherwise, eat as is and enjoy.

3. What are the preservatives in spinach bags and are they safe?

There are often preservatives added to bagged greens and salad greens. Of course they’re considered to be safe and effective. They extend the shelf life of these products and limit bacterial growth.

Some common preservatives and techniques used in the packaging of these products include:

  1. Modified Atmosphere Packaging (MAP): This involves adjusting the mix of gases (such as oxygen, carbon dioxide, and nitrogen) inside the packaging to slow down the oxidation and deterioration of the produce. Note: these are all gases that are in the air we breathe!
  2. Vacuum Packaging: Removing the air from the packaging helps slow down the growth of microorganisms and extends the shelf life of the product.
  3. Antioxidants: Some manufacturers may use natural or synthetic antioxidants like Vitamin C to inhibit the oxidation process, which can cause browning and spoilage.
  4. Sanitizers: Washing and sanitizing the produce before packaging can help reduce the microbial load, extending freshness.
  5. Sulfites: Sulfites are not typically used in bagged spinach and leafy greens, but can be found as an ingredient listed in salad kits – especially those with dried fruit or vegetables. The sulfites may emit sulfur dioxide which has a distinct, off-utting odor. Because sulfites are a major allergen, they are required to be listed as ingredients – so check the ingredient list.

Manufacturers may use a combination of these techniques to maintain freshness of bagged spinach and lettuce kits.

Personally, I do not like some of them – they smell and taste funny. I do not like that smell and rarely buy salad kits as a result. I also do not like when I eat out and have that smell in my restaurant salads – yuck! Do you know what I mean? Am I the only one? This is why I wash pre-washed greens – to get rid of that taste!

4. Can I use bagged spinach past it’s best before date?

Yes, of course. Remember, best before dates are an indicator of quality, not safety. They are, however, a good reminder to eat your spinach before it becomes too unappealing to eat.

Fresh spinach is best eaten within 3 to 4 days. After that it begins to lose it’s nutritional value rather quickly. For example the folate that we’re so eager to get from spinach deteriorates quite quickly and will often be lost by 7 days after harvesting.

If you know you can’t finish it- blanch and freeze it.

spinach in ice cube tray
Freeze blanched spinach in ice cube trays for convenient cooking portions for later use.

5. What should I do if there’s a spinach recall?

Outbreaks linked to leafy greens do occur occasionally. They can happen to loose greens or bagged greens. If you hear about a leafy green outbreak here’s what to do:

  • Follow Official Guidance: If your food item is part of a food safety recall, follow the guidance provided by health authorities and the product manufacturer. Washing may help, but it’s not a foolproof method, and the key is to stay informed and take appropriate measures as recommended.

How to Use Spinach Before it Spoils!

Don’t let that fresh spinach go to waste! Toss a handful or two into whatever you’re making – soups, stews, casseroles, wraps, sandwiches, egg dishes, smoothies, etc. Because it’s so mild, it won’t really alter the flavour – you’ll just get great colour and all those nutritional benefits. But remember, add it towards the end of the cooking cycle. It will only take a minute or two for it to cook with whatever you’re making. Add spinach to:

I hope this answers any questions about spinach that you might have. Let me know if you have more, I’ll dig deep for ya. Now go eat some spinach.

Select, store and serve seasonal food for everyday cooking with Getty. Getty is a food educator and Professional Home Economistwho loves sharing tips and recipes following the seasons from her Canadian kitchenSign up to get seasonal tips and recipes delivered to your inbox. Learn more about Getty or check out her books and pdf guides.

4 Comments

  1. Great information. I was blown away by the price differences of spinach and am curious where my bag of frozen spinach stands. frozen is so convenient and no waste. I think adding spinach to dips and spreads is also a great idea. It makes me feel better about indulgences…and Iike that! Lol. Thanks!

    1. Thanks for your comment. I actually did a frozen spinach comparison on social media. Using fresh spinach where frozen spinach will work is about 300% more expensive! So yeah – using frozen spinach is great.

  2. Great information. I remembered that cooked spinach is more nutritious. I will use it more this way. Need all the help I can get.

    1. Thanks for your comment, Nancy. It’s always a good reminder for me too to eat veggies in various ways. Like you said, every little bit helps.

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.