Spinach
Spinacia oleracea
Spinach is a leafy green vegetable known for its high nutritional value. It is rich in iron, vitamins, and antioxidants, often used in salads, smoothies, and cooked dishes.
Vegetables
33
Cultivation Information
Cultivation Methods
Spinach is a cool-season crop and grows best in early spring or late fall.
It can be grown in both outdoor gardens and greenhouses.
Grown from seeds directly sown into the soil.
Soil Requirements
Well-drained, rich in organic matter, and slightly acidic to neutral pH (6.5-7.0).
Prefers moist soil but cannot tolerate waterlogged conditions.
Harvesting & Usage
Harvesting Techniques
Harvest the outer leaves when the plant is around 4–6 inches tall, leaving the center to continue growing.
Can also be harvested as whole plants once they mature.
Potential Uses
Raw in salads and smoothies.
Cooked in soups, stews, and sautéed dishes.
Often used as an ingredient in various Mediterranean cuisines.
Nutritional Information
Calories: 23 kcal per 100g
Protein: 2.9g
Carbohydrates: 3.6g
Vitamin K: 483µg (about 400% of daily value)
Iron: 2.7mg
