How Much Spinach Should You Eat A Day? 

How much spinach should you eat per day to reap the maximum benefits?

In reality, 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. And it makes very tasty dishes, one of the reasons why you may end up eating more than you should.

If you recently heard that there is a limit to how much spinach you should consume, you should read this.

How much spinach should you eat 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.

Is 100g of spinach a day too much?

No, it’s not. There’s no 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.

How much spinach should you eat per day for iron?

The amount of spinach you need to eat per day to get enough iron will depend on your age, sex, and recommended daily intake (RDI). One serving of spinach provides 3 mg of iron.

The RDI for iron is 8 milligrams (mg) for women aged 19-50, 18 mg for pregnant women, and 27 mg for men. You can work with this to know how many servings you’ll require to meet your RDI.

In addition, the quantity of spinach you eat daily for a supply of iron depends on the amount of iron other meals in your diet provide.

How many cups of spinach are in one bowl?

There are two cups of spinach in one bowl. This amount will vary with 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.

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 this 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.

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 this 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. Although it may not cause any immediate side effects, it’s always best to stick with 1-2 cups per day.


To maximize the health benefits, eating one to two cups of cooked spinach per day is a good idea.

Keep in mind that these vegetables are 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.

Now you know how much spinach you should eat in a day. Learn about the nutritional content of a cup of spinach.

Thank you for reading.