Does cooking spinach destroy its nutrients?

Some heat-sensitive nutrients, like Vitamin C, are reduced by cooking. But the trade-off is significant: cooking breaks down oxalic acid, which otherwise blocks iron and calcium absorption. For iron and mineral content specifically, cooked spinach outperforms raw.

What is the best way to store spinach?

Discard any wilting or discolored leaves immediately after buying. Wrap the remaining leaves in damp paper towels and store in an airtight container in the refrigerator. This extends the shelf life meaningfully compared to leaving it in the original bag.

Can you freeze spinach?

Yes. Either blanch briefly in boiling water for one minute, squeeze out excess water, and freeze, or simply bag and freeze the raw leaves as-is. Blanching preserves color and texture better. Either way, frozen spinach works best cooked rather than eaten raw after thawing.

How to Sauté Spinach: Nutrition & Seasonings

Ingredients

Scale

About 12 ounces (2 small packages) of baby or frozen spinach, or mature spinach leaves*
¼ teaspoon of kosher or flake salt
1-2 tablespoons of extra virgin olive oil or butter
½ of a shallot, peeled and minced, optional
2 cloves of garlic, peeled and minced, optional
2 mandarins or clementines, peeled and segmented, optional

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Instructions

If you are adding garlic or shallots or both, remove the skin and mince them well. The easiest way to mince aromatic vegetables is to first chop them into small pieces. Then run your knife back and forth over the pile with short up and down chopping motions until the pieces are very small.
Heat a medium or large sauté pan of any kind over medium heat.
In a couple of tablespoons of olive oil or butter, sauté minced garlic, shallots, or onions until they soften and turn translucent. Keep the heat low enough that the vegetables don't brown too much. Add a pinch of salt to the aromatics as you cook them.
Add your fresh or frozen spinach to the pan, a pinch of salt, and turn the heat up a little bit. If all of the spinach doesn't fit at first, add it in stages once the first leaves in the pot wilt down and space opens up.
Stir occasionally while the spinach softens and cooks. If the spinach begins to stick, splash a little water, stock, or broth in the pan to loosen up the stuck leaves and prevent burning.
Season the greens with a tiny pinch more salt and freshly ground black pepper, if you like. Last, drizzle in a little extra virgin olive oil or mix in a tablespoon or two of butter.
Store any leftover sautéed spinach sealed in an airtight container for up to a week. Or freeze for a few months.

Notes

On the Nutrition Information

The Nutrition Information below is based on the recipe as written with one small shallot, two cloves of garlic, the segments of two small clementines, and two tablespoons of extra virgin olive oil.

Author: Christina
Prep Time: 2 minutes
Cook Time: About 8 minutes
Category: Vegan
Method: Sautéeing
Cuisine: French
Diet: Vegetarian

Nutrition

Serving Size:
Calories: 419
Sugar: 18.8 g
Sodium: 856.5 mg
Fat: 29.8 g
Saturated Fat: 4.3 g
Carbohydrates: 37.2 g
Fiber: 10.8 g
Protein: 11.7 g
Cholesterol: 0 mg