22 May Spinach: Benefits, Properties and Types.The Perfect Poke Bowl Base
SPINACH:
Nutrition & health benefits and why it's perfect in your poke bowl
Spinach has spent years being one of the most misunderstood ingredients in the kitchen. Many people associate it with that soft, unappetising texture from their childhood. But the truth is, raw and fresh, it’s one of the most nutritious and flavourful bases you can choose for your bowl. And at Healthy Poke, we know that very well.
So if you’re still debating between rocket, mixed lettuce or spinach as your base, this article is going to convince you once and for all.
📋 In this article:
- What is spinach and what does it give your body?
- Types of spinach: which one is best for your bowl?
- Spinach benefits you probably didn't know about
- What is spinach good for? The quick answer
- Spinach myths you can finally forget
- How to order your spinach bowl at Healthy Poke
- Spinach vs other bases: which one wins?
- Spinach FAQs
What is spinach and what does it give your body?
Spinach is a green leafy plant from the amaranth family. It grows fast and, on top of that, adapts to almost any climate. Luckily for us, it’s packed with essential nutrients.
A 100 g serving of fresh spinach provides approximately:
| Nutrient | Amount per 100 g |
|---|---|
|
Calories |
23 kcal |
|
Protein |
2.9 g |
|
Iron |
2.7 mg |
|
Vitamin K |
483 µg |
|
Vitamin A |
469 µg |
|
Folic acid |
194 µg |
|
Calcium |
99 mg |
|
Vitamin C |
28 mg |
Just over 20 calories and a nutritional profile like that. Hard to find a better value for money in the plant world.
Types of spinach: which one is best for your bowl?
The truth is, not all spinach is the same. There are differences in texture, flavour and even nutrient concentration. Knowing them helps you choose better, whether you’re buying at home or spotting it on the Healthy Poke menu.
Baby spinach
It’s the most common in restaurants and the one you’ll find as a base at Healthy Poke. Its leaves are small, tender and very mild in flavour. Perfect for eating raw, as it retains all its nutrients better without needing any cooking.
Flat leaf spinach
The classic. Large leaf, firmer texture and a slightly more intense flavour. It works great sautéed or in soups, but eaten raw it can be a bit tough. Not the ideal choice for a cold bowl.
Curly spinach / Savoy
Wavy and very green. It’s the one that holds up best to heat without losing its structure, so it’s widely used in stews and omelettes. For a poke bowl it’s less practical, but nutritionally it’s just as complete.
Viroflay spinach
A lesser-known variety but highly appreciated in gastronomy. Large, shiny leaf with a sweeter flavour than standard spinach. It’s increasingly appearing in healthy cuisine restaurants thanks to its striking presence on the plate.
Powdered / dehydrated spinach
Technically still spinach, but in concentrated form. It’s widely used in green smoothies, coloured pasta or as a supplement. Watch out though: it loses vitamin C during the drying process, so it doesn’t replace fresh spinach nutritionally.
Spinach benefits you probably didn't know about
1. It’s an iron powerhouse (with a trick)
Spinach contains non-heme iron, which the body absorbs slightly less efficiently than iron from animal sources. However, the trick is combining it with vitamin C. So, if you add some mango chunks, edamame or a squeeze of lemon to your bowl, iron absorption shoots up. Notice how easy it is to optimise your nutrition without even thinking about it.
2. It genuinely protects your vision
In fact, it’s rich in lutein and zeaxanthin, two antioxidants that protect the eyes from oxidative damage and reduce the risk of macular degeneration. It’s not a myth, it’s science.
3. It helps keep your bones strong
For example, vitamin K is the forgotten nutrient, but it’s key for bone mineralisation. And spinach has so much of it that one serving covers four times the recommended daily amount. A genuinely impressive stat.
4. It’s naturally anti-inflammatory
It contains flavonoids and other compounds that help reduce chronic inflammation. So it’s ideal if you lead an active lifestyle or have a particularly intense day-to-day.
5. It supports digestion
Its fibre content helps keep the digestive system moving and keeps your gut microbiome happy. Plus, it has a high water content, so it also hydrates — all in all, there’s nothing not to like.
What is spinach good for? The quick answer
Spinach is a green leafy vegetable with antioxidant, anti-inflammatory and nutritional properties. For instance, it provides iron, calcium, vitamins K, A and C in very few calories. It’s ideal for improving bone health, vision and daily energy levels.
Spinach myths you can finally forget
Spinach has been unfairly given a bad reputation. Here are the most common ones:
How to order your spinach bowl at Healthy Poke
At Healthy Poke, spinach is one of the available bases for building your bowl exactly the way you want it. The process is simple and completely customisable:
Step by step: how to build the perfect spinach bowl
The team at our locations in Madrid, Valencia and Barcelona is always happy to help if you have any questions. And if you’re in Alicante or Murcia, the Healthy Poke restaurants there offer the same experience: fresh ingredients, a relaxed vibe and bowls that make you feel great from the very first bite.
♦ Healthy Tip
If you want to maximise the iron from your spinach, add mango or any vitamin C-rich ingredient to your bowl. The spinach + mango + salmon combination isn't just delicious but it's one of the most nutritionally complete options you can order. Give it a try next time.
Check out our menuDid you know...?
Spinach is one of the few plant-based foods that contains alpha-lipoic acid, an antioxidant that helps reduce blood glucose levels and improves insulin sensitivity. So it’s not just tasty, it also looks after your metabolism from the inside.
Spinach vs other bases: which one wins?
| Base | Calories (100g) | Fiber | Iron | Vitamin K | Protein |
|---|---|---|---|---|---|
|
Spinach |
23 kcal |
2,2 g |
2,7 mg |
483 µg |
2,9 g |
|
Arugula |
25 kcal |
1,6 g |
1,5 mg |
109 µg |
2,6 g |
|
Mixed lettuce |
14 kcal |
1,3 g |
0,9 mg |
126 µg |
1,4 g |
|
Quinoa (cooked) |
120 kcal |
2,8 g |
1,5 mg |
0 µg |
4,4 g |
|
Sushi rice |
130 kcal |
0,3 g |
0,2 mg |
0 µg |
2,4 g |
So each base has its moment. If you’re after high nutritional density with low calories, spinach is the most balanced option. If you need more sustained energy, quinoa or brown rice are your go-to.
Spinach FAQs
How much spinach should I eat per day?
There’s no exact amount, but nutrition experts generally recommend between 80 and 150 g of leafy greens daily. A spinach base in your bowl covers that recommendation perfectly, with zero effort.
Does spinach make you gain weight?
Not at all. With just 23 kcal per 100 g, spinach is one of the lightest and most filling foods around. Its high fibre and water content helps you feel full without adding extra calories.
Can I eat spinach every day?
Yes, absolutely. In fact, including it daily as part of a varied diet is one of the best decisions you can make. That said, if you have kidney issues or take blood thinners, check with your doctor due to its high oxalate and vitamin K content.
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