Cooked Spinach vs. Raw Spinach: Which Is Better for You?

Spinach is a “superfood”— which is basically a fancy-shmancy way of saying it’s packed with vitamins, minerals, and antioxidants that help keep your body strong and healthy. But did you know that cooked spinach can actually be better for you than raw spinach in some ways? 

While both are healthy, cooking spinach unlocks extra nutrients and helps your body absorb more of the good stuff. Let’s dive into why cooked spinach might be the real MVP of leafy greens!

The Secret ‘Villain’: Oxalates! 

Spinach has something called oxalates (or oxalic acid). These little guys block your body from absorbing certain minerals, like calcium and iron. So even though spinach has calcium and iron, your body might not get as much of them if you eat it raw.

But here’s the cool part—cooking spinach reduces oxalates, making it easier for your body to soak up all those important minerals! 

Why Cooked Spinach is a Nutrient Powerhouse 

Here are some of the biggest benefits of cooked spinach:

More Iron for Strong Blood

Iron helps your body carry oxygen through your blood. Since cooking lowers oxalates, your body can absorb more iron from spinach when it’s cooked. That’s great news if you want to feel strong and energized!

More Calcium for Healthy Bones

Your bones love calcium, but oxalates make it hard for your body to absorb from raw spinach. Cooking spinach frees up more calcium, which is great for keeping your bones and teeth strong! 

More Antioxidants to Fight Disease

Spinach is full of antioxidants, which help protect your cells from damage. When you cook spinach, it actually boosts some antioxidants, like beta-carotene, which is great for your eyes, skin, and immune system!

Easier to Digest

Ever notice how raw spinach can feel tough or even make your stomach a little uncomfortable? Cooking it softens the leaves and makes it easier for your stomach to break down and absorb the nutrients. No more belly aches!

Should You Stop Eating Raw Spinach? Nope!

Raw spinach is still super healthy! It’s packed with fiber, folate, and vitamin C, which can be slightly reduced when cooked. So, the best way to get all the benefits? Eat spinach both ways!

🥗 Raw spinach is great for salads, smoothies, and sandwiches.
🍲 Cooked spinach is perfect in soups, stir-fries, omelets, and pasta dishes.

Mix it up so you get the best of both worlds! 

How to Cook Spinach the Healthy Way

To keep as many nutrients as possible, try these quick and easy cooking methods:

✔️ Steaming – Keeps the most nutrients while softening the leaves.
✔️ Sautéing – A little olive oil helps your body absorb fat-soluble vitamins!
✔️ Blanching – Boil spinach for a minute, then rinse with cold water to keep it bright and fresh.
✔️ Adding to Soups & Sauces – Easy, delicious, and full of flavor!

The Verdict? Cooked Spinach Wins in Some Ways, But Both Are Great!

If you want more iron, calcium, and antioxidants, cooking your spinach is the way to go. But raw spinach still has plenty of benefits, too!

So next time you’re deciding between a fresh spinach salad or a steamy bowl of sautéed greens, just remember—you can’t go wrong either way.