Is Spinach Good For Weight Loss? (Evidence and Benefits)

Spinach For Weight Loss

If there is a vegetable that is perfect for weight loss, it’s spinach.

It won’t only help you lose weight and achieve your desired body shape; it will also provide vitamins, nutrients, and antioxidants!

So, if you’re wondering if spinach is good for weight loss, you better try it now! 

But if you’re not sure how to do it, here we have some recommendations and meal ideas for making the most out of this green gold!

Does spinach really help losing weight?

Does Spinach Really Help Losing Weight

When trying to lose some weight, the main goal is to eat fewer calories.

One cup of spinach is not only packed with 7 calories, but also with vitamins, fiber, minerals, and antioxidants.

Due to its high fiber content, it will help you keep calories in control and make you feel full for hours!

Fiber is essential for cleansing your digestive system and avoiding bloating or constipation.

Plus, it is a good source of vegetal protein, which means it also helps with muscle formation, and it’s a practical vegan option for fitness diets.

Spinach contains thylakoids, a special ingredient that suppresses hunger, and that has a distinctive effect on the satiety hormone.

This means spinach will make you feel full even faster than other vegetables, and keep your appetite at bay.

Actually, it’s recommendable to eat one serving of this component during breakfast to boost the hunger suppression effect for the rest of the day.

Spinach also boosts your health!


Spinach is the perfect friend for weight loss since it both has an infimum amount of calories per gram and reduces hunger.

But added to that, it will provide you with a great source of vitamins and antioxidants! 

It contains magnesium, which regulates high blood pressure.

It also contains potassium, the one in charge of preserving bone mineral density, as well as phosphorous and calcium, which grant strong and healthy teeth and bones.

Among the vitamins, we can find:

  • Vitamin A;
  • Vitamin C;
  • Vitamin E;
  • Vitamin K;
  • Vitamins B6, B2, B1, and B9.

Spinach leaves are also a great source of :

  • Folate;
  • Lutein;
  • Nitrate;
  • Beta;
  • Carotene;
  • Zeaxanthin;
  • Chlorophyll;
  • Zinc;
  • Oxalates.

What’s more? You’ll feel the difference and notice positive changes after adding spinach to your diet!

  • Hair and skin

Vitamins A and C present in spinach will help you fight acne.

They are the perfect components for cleansing your skin, repairing damaged skin, fighting off bacteria, and protecting the skin from the harmful UV rays of the sun.

On the other side, vitamins C, B, E, as well as potassium and magnesium stimulate hair growth and prevents hair fall.

  • Eyesight

Spinach works as a strengthener for eyesight as it also contains beta carotene, zeaxanthin, and lutein.

This great veggie helps lower the risk of macular degeneration, which is a medical condition related to blurred and no vision. 

  • Heart and arteries

There is a lower risk of the thickening of arteries thanks to the lutein and nitrite in spinach.

This leads to a significant reduction in heart attacks and heart diseases.

  • Muscles

Want to get stronger and more muscular?

Spinach is an excellent source of nitrate, a component that will help you achieve a sculptured body as it provides you with toned and strong muscles. 

Remember, muscle fiber helps you burn fat faster! That’s another way how spinach is good for losing weight!

  • Different diseases

The different antioxidants contained in spinach, including beta-carotene, lutein, and zeaxanthin, help prevent and cure some diseases and disorders, such as cancer, diabetes, and obesity.

When To Avoid Spinach?

When it comes to if spinach is good for losing weight, the answer is yes. But there is also a probability that it won’t be as beneficial for you as expected.

People with allergies or kidney diseases should avoid spinach since oxalates present in this vegetable will interfere with the absorption of calcium.

Moreover, spinach is high on vitamin K1, which promotes blood clotting, so people taking any blood-thinning medicine should also avoid eating spinach. 

If you want a custom diet plan check out our recommendation here.

Make your spinach easy and delicious



Smoothie fan? Bet you’ve never tried spinach smoothie! It will add a delicious taste and boost your metabolism. Mix with some milk or yogurt for the base, as well as your favorite fruits, seeds, and sweetener. 


Ever heard of avocado spread? You can do the same with spinach! Simply puree some leaves, add some salt, and eat it with your morning toasts. 


Mix together the spinach with your favorite vegetables. It can be onions, tomatoes, or carrots, and you can also add some nuts for extra flavor.

  • 6 Ways To Make Spinach smoothies

Making smoothies can be a fun and delicious way to eat your greens.

It won’t only provide you with a large number of nutrients and vitamins, it will be the perfect substitute for those processed and sugary drinks.

Smoothies work as a complement to your meals in your weight loss diet plan. But, they should never be the only source of food you have during the day, so take them along with your breakfast, lunch, or even dinner. 

They can also be the perfect snack! Even though they boost your intake, drinking smoothies should not be a substitute for water.

Drink the proper amount of water even if you have one or more smoothies during the day.

Finally, try to avoid adding sugar or any sweetener to your beverages if your goal is using spinach for losing weight.

This way, you will fully benefit from all the nutrients and reduce a few calories.

Wondering what to add to your smoothies? Keep reading!

Avocado, banana, pineapple, and mango

Taste the exotic flavor of The Caribbean with this healthy and refreshing beverage. For this smoothie you need:

  • Half avocado;
  • One mango;
  • 3 chunks of pineapple;
  • 2 bananas;
  • 2 cups of spinach;
  • And a half cup of coconut water.

For its preparation, chop the fruit and clean the spinach. Place them in the blender and add the rest of the ingredients. Hit the blend button for a few seconds, and it’s ready to serve!

Orange and kiwi

If you’re looking for something a little bit sweeter, this is the combination for you. You’ll just need:

  • 2 oranges;
  • 3 kiwis;
  • one cup of spinach;
  • Half a cup of water.

First, chop the fruit, add it to the blender alongside with the spinach and water, and ready!

Apples and lemon juice

Apples are as beneficial as spinach for weight loss, and they can add some consistency and flavor to your smoothies. For this, you’ll need:

  • One apple;
  • Lemon juice;
  • Half a cup of water;
  • One cup of spinach.

Chop the apples and add them to the blender, next add the spinach and water. You can spice up your smoothie by adding a little bit of cinnamon and ginger. 

Kale and berries

Did you know you can add other vegetables to your smoothies? What about the other favorite green for weight loss, KALE!

  • Half a cup of cherries;
  • Half a cup of blueberries;
  • One cup of kale;
  • One cup of spinach;
  • 2 teaspoons of honey;
  • One cup of milk.

Add all the ingredients to the blender and blend until smooth.

Mango, orange, and cucumber

Another delicious and detox combination is mango, orange, and cucumber.

  • One mango;
  • One orange;
  • One cucumber;
  • One tablespoon of flax seeds;
  • One cup of spinach;
  • Half a cup of water.

Add one quarter of mango, one peeled orange, and one chopped cucumber to the blender alongside the rest of the ingredients. 

Spinach meal ideas for your weight loss diet plan

  • Burgers

You have probably heard of people cooking what it’s called “veggie burgers” those that are made of different types of grains, such as chickpeas or lentils.

But as the name implies, veggie burgers can be made out of vegetables too, and guess what?

Spinach is not an exception!

If you want to slim down but refuse to say goodbye to burgers, spinach burgers are just for you!

You just need to mix spinach, eggs, onions, cheese, pepper, and bread crumbs, make the burgers, and put on the pan!

  • Meatballs

Besides making patties, you can also use spinach for making meatballs.

You can even cook them with chicken or turkey! This option is not only healthy, but it’s also full of flavor. 

These meatballs are the perfect companion for other dishes such as pasta and sandwiches, as you can bake or fry them with olive oil.

  • Pesto

This meal option is just as easy as making regular pesto

You will only need these everyday ingredients: spinach, basil, parsley, walnuts, parmesan cheese, lemon juice, and zest, salt, pepper, and olive oil. 

Then, just blend it off and ready to eat!

  • Chips

Would you like another way of cooking your spinach, so it’s not a boring side dish? 

Try cooking it as chips! With 2 large cups of spinach, one tablespoon of olive oil, half tablespoon of Italian herb seasoning, and sea salt, you can have a great companion for chicken or turkey. 

Simply sprinkle the leaves with salt, oil, and seasoning, and bake them for 9 to 12 minutes at 350 degrees.

  • Crepes

Yeah. You read correctly: CREPES! You can also have spinach for breakfast.

For this yummy recipe, you will need several ingredients: 1 cup of spinach, half cup of flour, 2 eggs, one-quarter of salt, half cup of milk, and one tablespoon of butter. And you can also make them with a cheese filling! 

For the filling, you will need a half onion, one cup of spinach, half cup of ricotta cheese and one-quarter of a teaspoon of salt.  

  • Omelet

This dish is easy and high in protein and nutrients. This breakfast option includes eggs, spinach leaves, salt pepper, cheese, and turkey ham. 

You can also add more color to your dish by adding other vegetables, such as pepper bells, purple onions, and tomatoes.

Picking and storing your spinach


Ever wondered how to pick the best spinach for your weight loss at the grocery store?

Always go for the ones that are bright green, with crunchy stems. Leave behind the leaves that look yellowish or the ones that are kind of spoilt.

The best way to store your spinach is by placing it in your fridge, so the cold not only preserves its flavor but its nutrients.

Before this, you can put them in plastic bags since spinach leaves are a little bit delicate. 

You can store spinach in the fridge for a maximum of 5 days.

As you can see, spinach may become your best friend in your weight loss journey, and it’ll also take care of your general body health.

Don’t be afraid to add some greens to your daily meals! 

Now you know that many are the options for adding this humble green veggie to your diet!  

Combined with a balanced nutrition (check out our recommeded weight loss program here) and a workout regimen; you got yourself the perfect recipe for a long-lasting weight loss!