They're the same, but also different. Here's how to choose.
We all know spinach is a superfood—just look at Popeye the Sailor Man! If you want to keep your brain and body healthy, you should add even more to your diet. But knowing the differences between baby spinach and spinach is important when you’re deciding which container to grab for your favorite leafy-green recipes.
Is baby spinach or regular spinach better?
First, let’s discuss the different types of spinach. There are three common types: flat, savoy and semi-savoy. As the name implies, flat-leaf spinach has flat leaves. Savoy spinach has curly leaves, and semi-savoy has slightly curly leaves. Baby spinach comes from the smallest leaves of the flat-leaf variety. They’re simply harvested before the leaves are fully mature, hence the name “baby” spinach. While they’re technically the same plant, they have a few differences when it comes to nutrition, flavor and cost.
Nutritional value
Baby spinach has all the health benefits of regular spinach, so there’s no reason to choose one over the other when it comes to nutrition. Both have only seven calories per cup and pack a healthy dose of vitamins A and C plus folate, iron and calcium.
Spinach is one of the best “brain foods” around, defending against dementia and cognitive decline with age. Therefore, it’s a recommended part of the MIND diet, which is a combination of the Mediterranean diet and the DASH diet (focused on improving blood pressure and maintaining heart health). For good brain health, aim to have a serving of leafy greens at least six times per week.
Taste
Regular spinach is a bit earthier than baby spinach, and stands up better to heat. (Some people find that cooked baby spinach is slimy and mushy, while regular spinach keeps a more palatable texture.) If you want to play it safe, eat baby spinach raw to preserve its sweetness and texture. Opt for regular spinach when making cooked spinach recipes. And remember, there are plenty of spinach side dishes that aren’t salad!
Cost
Baby spinach is generally more expensive, so choose regular spinach if you’d like to save money on your grocery bill.
Can you use baby spinach instead of regular spinach?
Most of the time, yes! Baby spinach may be best in raw salads as well because it’s slightly sweeter than regular spinach. And it might be best to use regular spinach in recipes where it’s cooked or baked, like spinach and artichoke dip or creamed spinach.
How can you choose the best spinach?
Regardless of whether you’re buying baby spinach or regular spinach, look for dark green, crisp leaves. The leaves should not be yellowing or wilting, as that is a sign the spinach is already expiring. Fresh spinach should keep well in your refrigerator for about a week when stored properly. Put your spinach in a container that will protect the leaves from getting crushed by other items. Add dry paper towels to the container to help the greens stay fresher longer.
