Spinach Serving: 1/2 cup Protein: 0.8 grams Carbohydrates: 1 grams Calories: 6 Fat: 0.1 grams Benefits: Spinach has high content of carotenes, calcium, and iron. The carotenes help ward off age-related diseases as well as protect your muscles from damage. The calcium keeps your bones strong. The iron keeps your energy high.