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Cooked spinach provides higher levels of vitamin A. Spinach ranks as one of the most nutrient-dense of all foods. At just 7 calories per uncooked cup, the dark, leafy vegetable is an excellent source of folate, antioxidant carotenoids and vitamins K, C, A, E and B-6.Itâs also a good source of magnesium, riboflavin and potassium.hile raw spinach is lower in vitamin A, itâs still an excellent source, providing 187 percent of the DV in a 100-gram serving. Raw and cooked spinach contain similar amounts of vitamins K and E, potassium, riboflavin and magnesium.
You may get more nutrients from eating cooked spinach than raw. Spinach is virtually free of fat, sugar and cholesterol. Each cup of raw spinach contains only 7 calories, so it is a wise addition to your diet if you are trying to lose weight.It is also rich in vitamins, minerals and phytonutrients, and it is easy to pair with side dishes, making it a feasible option at any meal.lthough it is safe for most people to eat a bowl of spinach per day, some should be careful with vitamin K, according to the National Institutes of Health.