Spinach
Spinach, raw- USDA Link
- USDA FoodData Central
- USDA Category
- Vegetables and Vegetable Products
- Food Groups
-
- Diets
-
Vegetarian Vegan Pescatarian
- Nutrient Count
- 105
- Non-Zero Nutrient Count
- 70
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General
| Weight | 284 g |
| Energy | 65 kcal |
| Carbohydrate | 10.31 g |
| Fat | 1.11 g |
| Protein | 8.12 g |
| Water | 259.58 g |
| Non-Water | 24.42 g |
| Fiber | 6.2 g |
| Ash | 4.88 g |
| Alcohol | 0 g |
| Caffeine | 0 mg |
| Theobromine | 0 mg |
* % based on Daily Value targets
Energy from
|
Carbohydrate
An estimate of the calories provided by the carbohydrate in this food.
|
32 kcal |
|
Starch
An estimate of the calories provided by the starch in this food.
|
- kcal |
|
Sugars
An estimate of the calories provided by the sugar in this food.
|
32 kcal |
|
Fat
An estimate of the calories provided by the fat in this food.
|
8 kcal |
|
Saturated Fat
An estimate of the calories provided by the saturated fat in this food.
|
1 kcal |
|
Monounsaturated Fat
An estimate of the calories provided by the monounsaturated fat in this food.
|
0 kcal |
|
Polyunsaturated Fat
An estimate of the calories provided by the polyunsaturated fat in this food.
|
3 kcal |
|
Protein
An estimate of the calories provided by the protein in this food.
|
25 kcal |
* % based on Daily Value targets
Composite
|
Amino Acid Score
The lowest percentage when the essential amino acids in this food are divided by those found in whole egg protein (and multiplied by 100). Requires a complete amino acid profile.
|
59.27 % |
|
Micronutrients
The percentage of the selected nutrient target's intake of all micronutrients that is in this food. Note: because the USDA database is missing values for several nutrients, this value will never be 100%.
|
30.28 % |
|
Vitamins
The percentage of the selected nutrient target's intake of all vitamins that is in this food. Note: because the USDA database is missing values for biotin, this value will never be 100%.
|
41.23 % |
|
B Vitamins
The percentage of the selected nutrient target's intake of B vitamins that is in this food. Note: because the USDA database is missing values for biotin, this value will never be 100%.
|
26.11 % |
|
Fat Soluble Vitamins
The percentage of the selected nutrient target's intake of fat soluble vitamins that is in this food. Each nutrient is weighted equally.
|
59.61 % |
|
Minerals
The percentage of the selected nutrient target's intake of all minerals that is in this food. Note: because the USDA database is missing values for several minerals, this value will never be 100%.
|
22.15 % |
|
Electrolytes
The percentage of the selected nutrient target's intake of the electrolyte minerals that is in this food. Each nutrient is weighted equally.
|
29.63 % |
* % based on Daily Value targets
Minerals
| Calcium | (21.6%) 281 mg |
| Iron | (42.8%) 7.7 mg |
| Magnesium | (53.4%) 224 mg |
| Phosphorus | (11.1%) 139 mg |
| Potassium | (33.7%) 1585 mg |
| Sodium | (9.8%) 224 mg |
| Zinc | (13.7%) 1.51 mg |
| Copper | (41.0%) 0.369 mg |
| Manganese | (110.8%) 2.547 mg |
| Selenium | (5.2%) 2.8 μg |
| Fluoride | - μg |
* % based on Daily Value targets
Vitamins
| Vitamin B1 | (18.5%) 0.222 mg |
| Vitamin B2 | (41.3%) 0.537 mg |
| Vitamin B3 | (12.9%) 2.056 mg |
| Vitamin B5 | (3.7%) 0.185 mg |
| Vitamin B6 | (32.6%) 0.554 mg |
| Vitamin B12 | (0.0%) 0 μg |
| Folate | (137.7%) 551 μg DFE |
| Folate, food | 551 μg |
| Folic acid | 0 μg |
| Vitamin C | (88.7%) 79.8 mg |
| Choline | (10.0%) 54.8 mg |
| Betaine | 291.4 mg |
| Vitamin A | 26631 IU |
| Vitamin A | (148.0%) 1332 μg RAE |
| Retinol | 0 μg |
| Beta-Carotene | 15978 μg |
| Alpha-Carotene | 0 μg |
| Beta-Cryptoxanthin | 0 μg |
| Lycopene | 0 μg |
| Lutein and zeaxanthin | 34642 μg |
| Vitamin D | 0 IU |
| Vitamin D | (0.0%) 0 μg |
| Vitamin D2 | - μg |
| Vitamin D3 | - μg |
| Vitamin E | 6.28 mg |
| Alpha-Tocopherol | (38.4%) 5.77 mg |
| Beta-Tocopherol | 0 mg |
| Gamma-Tocopherol | 0.51 mg |
| Delta-Tocopherol | 0 mg |
| Alpha-Tocotrienol | 0 mg |
| Beta-Tocotrienol | 0 mg |
| Gamma-Tocotrienol | 0 mg |
| Delta-Tocotrienol | 0 mg |
| Vitamin K | (1142.9%) 1371.4 μg |
| Vitamin K1 | 1371.4 μg |
| Vitamin K1 Hydrogenated | - μg |
| Vitamin K2 MK-4 | - μg |
* % based on Daily Value targets
Protein
| Protein | 8.12 g |
| Alanine | 0.403 g |
| Arginine | 0.46 g |
| Aspartic acid | 0.682 g |
| Cystine | 0.099 g |
| Glutamic acid | 0.974 g |
| Glycine | 0.381 g |
| Histidine | 0.182 g |
| Isoleucine | 0.417 g |
| Leucine | 0.633 g |
| Lysine | 0.494 g |
| Methionine | 0.151 g |
| Phenylalanine | 0.366 g |
| Proline | 0.318 g |
| Serine | 0.295 g |
| Threonine | 0.346 g |
| Tryptophan | 0.111 g |
| Tyrosine | 0.307 g |
| Valine | 0.457 g |
| Hydroxyproline | - g |
* % based on Daily Value targets
Carbohydrates
| Carbohydrate | 10.31 g |
|
Net Carbohydrate
Total carbohydrate minus fiber.
|
4.06 g |
| Fiber | 6.2 g |
| Starch | - g |
| Sugars | 1.19 g |
| Sucrose | 0.2 g |
| Glucose | 0.31 g |
| Fructose | 0.43 g |
| Lactose | 0 g |
| Maltose | 0 g |
| Galactose | 0.28 g |
* % based on Daily Value targets
Lipids
| Fat | 1.11 g |
| Saturated Fat | 0.179 g |
| Butyric Acid | 0 g |
| Caproic Acid | 0 g |
| Caprylic Acid | 0 g |
| Capric Acid | 0 g |
| Lauric Acid | 0 g |
| Tridecylic Acid | - g |
| Myristic Acid | 0.028 g |
| Pentadecylic Acid | - g |
| Palmitic Acid | 0.139 g |
| Margaric Acid | - g |
| Stearic Acid | 0.011 g |
| Arachidic Acid | - g |
| Behenic Acid | - g |
| Lignoceric Acid | - g |
| Monounsaturated Fat | 0.028 g |
| Myristoleic Acid | - g |
| Pentadecenoic Acid | - g |
| 16:1 undifferentiated | 0.014 g |
| Palmitoleic Acid | - g |
| 16:1 trans | - g |
| Heptadecenoic Acid | - g |
| 18:1 undifferentiated | 0.014 g |
| Oleic Acid | - g |
| 18:1 trans | - g |
| Vaccenic Acid | - g |
| Gadoleic Acid | 0 g |
| 22:1 undifferentiated | 0 g |
| Erucic Acid | - g |
| 22:1 trans | - g |
| Nervonic Acid | - g |
| Polyunsaturated Fat | 0.469 g |
| 18:2 undifferentiated | 0.074 g |
| Linoleic Acid | - g |
| CLA | - g |
| 18:2 (mixed isomers) | - g |
| 18:2 trans, not further defined | - g |
| 18:2 trans, trans | - g |
| 18:3 undifferentiated | 0.392 g |
| Alpha-linolenic Acid | - g |
| Gamma-linolenic Acid | - g |
| 18:3 (mixed isomers) | - g |
| Parinaric Acid | 0 g |
| Eicosadienoic Acid | - g |
| 20:3 undifferentiated | - g |
| 20:3 (n-3) | - g |
| 20:3 (n-6) | - g |
| 20:4 undifferentiated | 0 g |
| Arachidonic | - g |
| EPA | 0 g |
| 21:5 | - g |
| 22:4 | - g |
| DPA | 0 g |
| DHA | 0 g |
| Trans Fat | 0 g |
| Monoenoic Trans Fat | - g |
| Polyenoic Trans Fat | - g |
| Cholesterol | 0 mg |
| Phytosterols | 26 mg |
| Stigmasterol | - mg |
| Campesterol | - mg |
| Beta-Sitosterol | - mg |
* % based on Daily Value targets