Which Part of Spinach Do You Eat?

January 12, 2026 •

4 min read

According to nutrition experts, both the leaves and stems of spinach are completely edible and packed with beneficial nutrients. Whether you are preparing a simple salad or a complex cooked dish, understanding which part of spinach do you eat and how to best prepare it can enhance your meal and reduce food waste.

Quick Summary

Both the leaves and stems of spinach are entirely edible and nutritious, offering different textures and flavors. How you use each part best depends on the recipe, with tender baby spinach suitable for raw dishes and mature stems great for cooking.

Key Points

Both Parts Edible: Both the leaves and stems of spinach are safe and healthy to eat.
Texture Varies: Spinach leaves are tender, while stems are firmer and can add a pleasant crunch.
Cooking Matters: Stems may require slightly longer cooking than leaves to soften, so they should be added to dishes accordingly.
Nutrient-Rich: The stems contain many of the same vitamins and minerals found in the leaves, contributing to a nutritious meal.
Reduces Food Waste: Utilizing the entire plant, including the stems, is an easy way to minimize food waste in the kitchen.
Consider the Roots: For mature spinach with roots attached, the root crowns can also be prepared and eaten as a sweet delicacy.
Versatile Uses: Stems can be used in a variety of dishes, including stir-fries, soups, and sauces, adding fiber and texture.

Eating the Leaves: The Classic Choice

For most people, the leaves are the primary part of spinach consumed. The tender, mild-flavored leaves are incredibly versatile and can be eaten both raw and cooked. Baby spinach, which is simply spinach harvested at an early stage, is particularly popular for salads due to its sweet taste and delicate texture. Mature spinach leaves have a more robust flavor and a slightly firmer texture, making them ideal for dishes where they will be wilted or sautéed. Regardless of maturity, the leaves are a nutritional powerhouse, rich in vitamins A, C, and K, as well as essential minerals like iron and folate.

Preparing the leaves

Whether you plan to eat the leaves raw or cooked, a thorough wash is crucial. Spinach leaves can trap dirt and grit, especially varieties with crinkled or savoy leaves.

For Salads: Simply rinse the baby spinach leaves gently and pat them dry or use a salad spinner to remove excess water. They are perfect as a base for any salad creation.
For Cooking: For recipes that require cooked spinach, rinsing and draining are the only preparation steps needed. As spinach wilts down significantly when cooked, you'll need a large amount of fresh leaves to achieve a moderate portion of cooked spinach. It’s best to add the leaves to your pan in batches, allowing them to wilt down before adding more.

Don't Throw Away the Stems: The Versatile Secret

It's a common misconception that spinach stems should be discarded. In fact, spinach stems are perfectly edible and nutritious. The key is understanding their texture and how to use them effectively. The stems of mature spinach are firmer and have a more fibrous texture than the leaves, offering a pleasant crunch, particularly when cooked. They contain the same vitamins and minerals as the leaves, making them a valuable and healthy part of the plant. Incorporating the stems into your cooking is a great way to practice nose-to-tail, or in this case, root-to-leaf, cooking.

Creative ways to cook with spinach stems

Sautéed or stir-fried: Chop the stems into smaller, bite-sized pieces. Sauté them with some garlic and onions for a flavorful side dish. They may require a few extra minutes of cooking time compared to the leaves to reach a tender-crisp texture.
Blended into sauces and soups: The stems can be puréed and added to sauces or soups to thicken them and boost their nutritional content. Their fibrous nature helps create a rich, hearty texture.
Pickled: For a unique flavor experience, consider pickling the stems. The crunchiness holds up well, and they can be a tangy addition to salads or sandwiches.
Added to omelets and frittatas: Just like the leaves, chopped stems can be folded into eggs for a nutritious and flavorful breakfast or brunch dish.

Spinach Leaves vs. Stems: A Quick Comparison


Feature	Leaves	Stems
Texture	Delicate and tender	Firmer and more fibrous
Flavor	Mild and slightly earthy	Slightly more earthy and concentrated
Best for Eating Raw?	Yes, especially baby spinach	Yes, but best for smaller, more tender stems
Best for Cooking?	Yes, great for wilting quickly	Yes, requires slightly longer cooking
Nutritional Profile	Rich in vitamins A, C, K, iron, folate	Contains similar nutrients as leaves, valuable fiber
Common Use	Salads, quick sauté, garnish	Soups, sauces, stir-fry, pickles

The Special Case of Spinach Root Crowns

For those who purchase spinach with the roots still attached, don't overlook the root crowns—the part where the stems meet the root. This part of the plant is also edible and can be a delicious, sweet delicacy, especially in mature spinach. After a good wash, they can be trimmed, steamed, and dressed with a simple lemon and olive oil vinaigrette for a unique side dish. This demonstrates that with spinach, there is truly no part that needs to go to waste.

Conclusion: Embrace the Whole Plant

The next time you are preparing spinach, reconsider what you discard. The common practice of throwing away stems or roots is an unnecessary habit that robs you of flavor, texture, and nutrition. From the tender leaves to the crunchy stems and even the sweet root crowns, every part of the spinach plant is edible and can contribute to a delicious and healthy meal. By using the whole plant, you not only make the most of your produce but also explore new culinary possibilities. Embracing all parts of the spinach plant, whether in a simple salad or a complex stir-fry, is a smart and satisfying way to cook. For more unique ways to use the entire plant, Epicurious offers some inspiring ideas for preparing spinach root crowns.

Frequently Asked Questions

Yes, spinach stems are completely edible and nutritious. Many people discard them, but they can be used in a variety of dishes to add flavor, texture, and nutrients.

Yes, it is safe to eat raw spinach stems. They can add a crisp texture to salads, especially the thinner stems of younger spinach. As with all fresh produce, they should be thoroughly washed before consumption.

Yes, spinach stems are healthy. They contain many of the same vitamins, minerals, and fiber found in the leaves, making them a nutritious part of the plant that should not be wasted.

Spinach stems can be sautéed, stir-fried, or added to soups and sauces. They typically take a bit longer to cook than the leaves, so it's a good idea to add them to the pan a few minutes earlier.

Baby spinach has more tender and sweeter leaves and stems, making the stems fine for raw salads. Mature spinach stems are thicker and more fibrous, providing a crunchier texture that is best when cooked to tenderize them.

No, you do not need to remove the stems for most recipes. For dishes like stir-fries or soups where the spinach is cooked down, the stems can be chopped and included. For delicate raw salads, you might prefer to remove the tougher stems of mature spinach.

Yes, the root crowns of mature spinach (the part where the stems meet the root) are also edible and can be prepared as a delicate, slightly sweet side dish. They are often steamed and dressed with a simple vinaigrette.