Vegetable
Spinach
Spinach is a tender green leaf with a mild, slightly mineral flavour. Baby spinach is picked young and eaten raw in salads and sandwiches, while larger English spinach has bigger leaves and thicker stems, and is better cooked. It shrinks a great deal when heated, so 200 g raw becomes a small handful. Spinach is a source of iron, folate and vitamin K. In Australia it is sold most of the year, and the cooler months give the best leaves. Wilt it into pasta, curries, omelettes and soups, or stir it through risotto at the end. Spinach is not the same as silverbeet, which has larger, crinkly leaves and thick white stalks.
In season in Australia
Best Jun to Nov- January
- February
- March
- April
- May
- June: in season
- July: in season
- August: in season
- September: in season
- October: in season
- November: in season
- December
National guide. Local seasons vary by state.
Need help growing spinach? Try Planting Season
Illustration generated with AIHow to choose
Look for bright green leaves that are crisp and unblemished, with no yellowing, sliminess or dark spots. For bagged baby spinach, check the use-by date and avoid bags with liquid pooling at the bottom. Bunches of English spinach should have firm stems and no wilting at the ends.
How to store
Keep spinach in the fridge, in its bag or wrapped in a paper towel inside a container, for 3 to 5 days. Moisture makes it go slimy, so do not wash it until you use it. Cooked spinach keeps in a covered container in the fridge for up to 3 days.
Freezing
Yes. Wash the leaves, blanch them in boiling water for 1 to 2 minutes, then cool in iced water. Squeeze out as much water as you can, then portion into balls or flat packs and freeze. Use within 12 months in cooked dishes. Raw leaves can be frozen for smoothies.
Too many spinach?
Too much spinach? Wilt it in a pan and freeze it in portions for pies, curries and pasta. Blend a big bunch into a green sauce, or make spanakopita, a saag-style curry or a spinach and ricotta pasta bake. Add handfuls to soups and smoothies as they are.
Spinach recipes
Know what is in season
One email a month with the produce at its best and what to cook with it.
Spinach questions
Can you eat spinach raw?
Yes. Baby spinach is tender and suits salads, sandwiches and smoothies. Larger English spinach is better cooked, because the stems can be tough. Wash all spinach well before eating, even if it is labelled pre-washed, and keep it cold.
Why does spinach shrink so much when cooked?
Spinach leaves are mostly water, which cooks out in a minute or two. Expect 200 g raw to cook down to a small handful, about a fifth of the volume. Buy more than you think you need for a cooked dish.
How do you stop spinach going slimy?
Keep it dry and cold. Leave it unwashed, store it with a paper towel in a container to soak up moisture, and use it within 3 to 5 days. Remove any damaged leaves, because one rotting leaf spreads quickly through the bag.
Is spinach the same as silverbeet?
No. Silverbeet has bigger, glossier, crinkled leaves with thick white stalks and a stronger flavour. Spinach leaves are smaller and softer. In cooked dishes you can often swap one for the other if you remove the silverbeet stalks.