Baby spinach is the same plant as regular spinach, but it is harvested earlier in its life cycle. Picked 15 to 35 days after planting instead of the 40 days or more that normal spinach requires, baby spinach tends to be smaller, sweeter and more tender. The nutritional content is typically the same as more mature spinach. The soil, climate and season have more effect on nutrient levels than when the spinach is harvested.
Basic Nutrition
One cup of baby spinach, approximately 30g, contains only 7 calories. In a single cup serving, there is approximately 1g of protein and 1g of carbohydrates, all of which is fiber. One serving of baby spinach contains only 24mg of sodium. Baby spinach is a fat-free, cholesterol-free food. Water makes up 27.4g of the weight of a cup of spinach.
Micronutrients
Baby spinach is high in vitamin K, an essential nutrient that contributes to bone health, with 181 percent of the daily value, or 145mcg per cup. It also has 2,813 IU of vitamin A, about 56 percent of the recommended daily intake. Vitamin A is vital for eye health. Other vitamins present in baby spinach include vitamins C, B6 and E, riboflavin, folate, pantothenic acid and niacin. Minerals provided by baby spinach include calcium, magnesium, iron, potassium, phosphorus, manganese, copper, selenium and zinc. Baby spinach also supplies the nutrients choline and betaine.
Phytochemicals
Baby spinach is high in beta-carotene, a precursor molecule that can be converted into vitamin A in the body. One cup of baby spinach contains 1,688mcg of this carotenoid. Baby spinach also supplies lutein and zeaxanthin, carotenoids that act as antioxidants in the body and also help protect the eyes from cataracts and age-related macular degeneration. Another group of carotenoids in baby spinach, epoxyxanthophylls, may protect against prostate cancer. Baby spinach also contains more than a dozen flavonoids, compounds with anti-inflammatory and anti-cancer properties. Many flavonoids also serve as antioxidants.
Preparation
Blanching baby spinach, boiling for one minute in a large pot of water, can help reduce levels of oxalates, compounds that may contribute to the development of kidney stones. Cooking spinach for longer than two to three minutes can cause a significant loss of nutrients. Boiled baby spinach has 50 percent less flavonoids than raw baby spinach, according to World's Healthiest Foods. Baby spinach can also be served raw and is a popular base for salads.
Considerations
Baby spinach kept in clear plastic containers exposed to artificial light, such as that found in grocery stores, are higher in nutrients than baby spinach stored in the dark. Brighter spinach leaves have more antioxidants and nutrients than paler leaves.
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