How Much Spinach A Day Should You Eat? 

How much spinach should you eat per day to reap the maximum benefits? 1-2 cups is okay. Unfortunately, this is not a one-size-fits-all answer to this question because nutritional goals differ.

Spinach is a leafy green vegetable that is packed with nutrients. It is an excellent source of vitamins, calcium, iron, and magnesium.

This article can help you know the right amount for you.

SEE: How Much Is A Cup of Spinach In Grams?

How much spinach is good for a day?

The answer to this question largely depends on your individual dietary needs and health goals. However, it’s best to consume 1-2 cups per day.

Keep in mind that this veggie is relatively low in calories and is a great source of vitamins, minerals, and antioxidants; it can be easily incorporated into a healthy diet. 

Is it better to eat spinach raw or cooked?

Some people prefer to eat it raw because it retains more vitamins and minerals. Conversely, a cooked dish may be tastier and easier to digest.

Raw or cooked, it is a healthy food that can help you reach your nutrition goals.

SEE: Is Spinach Bad For Gout Or Not?

Is 100g of spinach a day too much?

No, it’s not. There’s no general consensus on how much of this veggie is too much, but it’s better to cap your intake at around 100 grams (about a large handful) per day. 

This is especially important if you’re eating raw spinach, as it contains oxalates which can cause kidney stones in some people. If you’re cooking your vegetable, this isn’t as much of a concern. 

Ultimately, it’s up to you to listen to your body and see how much you can tolerate. If you start feeling sick after eating large amounts of veggies, it’s probably best to cut back.

SEE: How Long Do Beets Stay In Your Stool? 

How much spinach should you eat per day for iron?

The amount you need to eat each day to get enough iron will depend on your age, sex, and how much iron you need. The recommended daily intake (RDI) for iron is 8 milligrams (mg) for women aged 19-50, 18 mg for pregnant women, and 27 mg for men.

If you are not sure how much iron you need, speak to your doctor or a registered dietitian.

Additionally, this veggie is a good source of iron, but it is not the only food that contains this essential mineral. Other foods that are high in iron include red meat, poultry, fish, legumes, and fortified cereals.

To increase the amount of iron you absorb from spinach and other non-meat sources, eat them with a food high in vitamin C, such as citrus fruits or tomatoes.

How many cups of spinach are in one bowl?

Two cups. This amount can vary slightly depending on the size of the bowl, but it is generally a good rule of thumb to follow. Two cups of this leafy green is a good serving size, as it provides a decent amount of nutrients and antioxidants.

Plus, it is easy to add vegetables to several different recipes and dishes since it is a convenient way to get your leafy green fix. So, go ahead and enjoy your daily dose of veggies- your body will thank you for it.

7-day spinach diet

The 7-day spinach diet is a great way to jump-start your health and fitness journey. This simple, yet effective diet will help cleanse your body of toxins and give you the energy you need to pursue a healthy lifestyle.

The best part about this diet is that it is very versatile and can be easily tailored to fit your individual needs. Here is a basic outline of the 7-day diet:

Day 1

Breakfast: Spinach smoothie or juice

Lunch: Big salad with plenty of green leaves, topped with your favorite protein (chicken, fish, tofu, etc.)

Dinner: Spinach sautéed with garlic and onions, served over brown rice or quinoa

Day 2

Breakfast: Green smoothie made with spinach, kale, celery, cucumber, and lemon

Lunch: Spicy black bean soup with leafy green leaves added in

Dinner: Grilled salmon with steamed broccoli and spinach on the side

Day 3

Breakfast: Omelet made with spinach, mushrooms, and onions

Lunch: Garden salad with plenty of leafy green leaves and your favorite dressing

Dinner: Whole wheat pasta with a spinach and tomato sauce

Day 4

Breakfast: Spinach smoothie or juice

Lunch: Chickpea and spinach salad wrap

Dinner: Vegetarian lasagna made with lots of vegetable leaves

Day 5

Breakfast: Green smoothie made with spinach, pineapple, and bananas

Lunch: Spinach and quinoa salad with grilled chicken or tofu on top

Dinner: Curried tofu with spinach served over brown rice

Day 6

Breakfast: Oatmeal made with almond milk and topped with fresh berries and spinach leaves

Lunch: Spicy black bean soup with spinach leaves added in

Dinner: Grilled salmon with steamed broccoli and spinach on the side

Day 7

Breakfast: Smoothie made with the vegetable, almond milk, and bananas

Lunch: Garden salad with plenty of spinach leaves and your favorite dressing

Dinner: Vegetarian chili made with black beans, corn, and spinach leaves

Give this diet a try and see how it works for you, and remember to eat moderately.

Benefits of eating spinach every day

There are many benefits to eating this veggie every day. Some of them include:

  • It is packed with nutrients. And it is a good source of vitamins A, C, and K, as well as magnesium, iron, and folate.
  • It is low in calories and fat. One cup of cooked spinach contains only seven calories and 0.4 grams of fat.
  • This vegetable is a good source of fiber. One cup of cooked veggie contains 3.6 grams of fiber.
  • They are rich in antioxidants, which help to protect the body against cell damage and disease.
  • Eating spinach may help to lower blood pressure. This is due to the high levels of magnesium found in the vegetable.
  • The veggie may also help to protect against cancer. This is thought to be due to the presence of antioxidants and phytochemicals in spinach.
  • It is good for weight loss. That’s because it is low in calories and high in fiber.
  • Pregnant women can eat moderate amounts of this vegetable because it contains folate, which is important for the development of the baby.
  • It is good for people with diabetes – It has a low glycemic index, which means that it does not cause blood sugar levels to spike.
  • Eating this veggie can help people with digestive problems since it is rich in fiber and helps to bulk up stools.

SEE: Everything About Undigested Spinach In Stool 

Side effects of eating spinach every day

There are a few potential side effects of eating it every day. These include:

Increased risk of gastrointestinal issues: Because it is high in fiber, it can cause constipation, diarrhea, or other gastrointestinal issues in some people if eaten in large quantities.

Oxalate build-up: The veggie contains oxalates, which can bind with calcium and other minerals in the body and form kidney stones. Eating large amounts of leafy green every day may increase the risk of developing kidney stones.

Allergic reactions: Some people may be allergic to it. Symptoms of an allergic reaction include hives, itchiness, swelling, and difficulty breathing.


Can you eat two cups of spinach a day?

Yes, you can. Spinach is a nutrient-rich food that provides many health benefits. Eating it may help improve your blood sugar control, reduce inflammation, and protect against heart disease and cancer.

How much is 100g of spinach?

A 100g of this raw veggie is about 3.5 ounces. It contains up to 23 calories.

Are 3 cups of spinach a day too much?

No, it is not. However, it’s always best to stick with 1-2 cups per day.

SEE: Why Are There Bugs In Your Lettuce?


Based on its health benefits, eating one to two cups of cooked spinach per day is a good idea. Keep in mind that the veggie is high in oxalates, so people with kidney stones or other oxalate-related health conditions may need to limit their intake.

Finally, if you still have any concerns about your daily dosage, speak with a healthcare provider to determine the best amount for you to eat.

Thank you for reading.

Did you find this interesting? Read more about vegetables here on Cheffist.