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 | 687.83 g |
| Energy | 158 kcal |
| Carbohydrate | 24.97 g |
| Fat | 2.68 g |
| Protein | 19.67 g |
| Water | 628.68 g |
| Non-Water | 59.15 g |
| Fiber | 15.1 g |
| Ash | 11.83 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.
|
78 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.
|
78 kcal |
|
Fat
An estimate of the calories provided by the fat in this food.
|
19 kcal |
|
Saturated Fat
An estimate of the calories provided by the saturated fat in this food.
|
3 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.
|
8 kcal |
|
Protein
An estimate of the calories provided by the protein in this food.
|
61 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%.
|
48.64 % |
|
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%.
|
58.21 % |
|
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%.
|
45.46 % |
|
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.
|
73.27 % |
|
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%.
|
41.98 % |
|
Electrolytes
The percentage of the selected nutrient target's intake of the electrolyte minerals that is in this food. Each nutrient is weighted equally.
|
64.42 % |
* % based on Daily Value targets
Minerals
| Calcium | (52.4%) 681 mg |
| Iron | (103.6%) 18.64 mg |
| Magnesium | (129.4%) 543 mg |
| Phosphorus | (27.0%) 337 mg |
| Potassium | (81.7%) 3838 mg |
| Sodium | (23.6%) 543 mg |
| Zinc | (33.1%) 3.65 mg |
| Copper | (99.4%) 0.894 mg |
| Manganese | (268.3%) 6.17 mg |
| Selenium | (12.5%) 6.9 μg |
| Fluoride | - μg |
* % based on Daily Value targets
Vitamins
| Vitamin B1 | (44.7%) 0.537 mg |
| Vitamin B2 | (100.0%) 1.3 mg |
| Vitamin B3 | (31.1%) 4.98 mg |
| Vitamin B5 | (8.9%) 0.447 mg |
| Vitamin B6 | (78.9%) 1.341 mg |
| Vitamin B12 | (0.0%) 0 μg |
| Folate | (333.6%) 1334 μg DFE |
| Folate, food | 1334 μg |
| Folic acid | 0 μg |
| Vitamin C | (214.8%) 193.3 mg |
| Choline | (24.1%) 132.8 mg |
| Betaine | 705.7 mg |
| Vitamin A | 64498 IU |
| Vitamin A | (358.4%) 3226 μg RAE |
| Retinol | 0 μg |
| Beta-Carotene | 38697 μg |
| Alpha-Carotene | 0 μg |
| Beta-Cryptoxanthin | 0 μg |
| Lycopene | 0 μg |
| Lutein and zeaxanthin | 83902 μg |
| Vitamin D | 0 IU |
| Vitamin D | (0.0%) 0 μg |
| Vitamin D2 | - μg |
| Vitamin D3 | - μg |
| Vitamin E | 15.2 mg |
| Alpha-Tocopherol | (93.1%) 13.96 mg |
| Beta-Tocopherol | 0 mg |
| Gamma-Tocopherol | 1.24 mg |
| Delta-Tocopherol | 0 mg |
| Alpha-Tocotrienol | 0 mg |
| Beta-Tocotrienol | 0 mg |
| Gamma-Tocotrienol | 0 mg |
| Delta-Tocotrienol | 0 mg |
| Vitamin K | (2767.9%) 3321.5 μg |
| Vitamin K1 | 3321.5 μg |
| Vitamin K1 Hydrogenated | - μg |
| Vitamin K2 MK-4 | - μg |
* % based on Daily Value targets
Protein
| Protein | 19.67 g |
| Alanine | 0.977 g |
| Arginine | 1.114 g |
| Aspartic acid | 1.651 g |
| Cystine | 0.241 g |
| Glutamic acid | 2.359 g |
| Glycine | 0.922 g |
| Histidine | 0.44 g |
| Isoleucine | 1.011 g |
| Leucine | 1.534 g |
| Lysine | 1.197 g |
| Methionine | 0.365 g |
| Phenylalanine | 0.887 g |
| Proline | 0.77 g |
| Serine | 0.715 g |
| Threonine | 0.839 g |
| Tryptophan | 0.268 g |
| Tyrosine | 0.743 g |
| Valine | 1.107 g |
| Hydroxyproline | - g |
* % based on Daily Value targets
Carbohydrates
| Carbohydrate | 24.97 g |
|
Net Carbohydrate
Total carbohydrate minus fiber.
|
9.84 g |
| Fiber | 15.1 g |
| Starch | - g |
| Sugars | 2.89 g |
| Sucrose | 0.48 g |
| Glucose | 0.76 g |
| Fructose | 1.03 g |
| Lactose | 0 g |
| Maltose | 0 g |
| Galactose | 0.69 g |
* % based on Daily Value targets
Lipids
| Fat | 2.68 g |
| Saturated Fat | 0.433 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 | 0.069 g |
| Pentadecylic Acid | - g |
| Palmitic Acid | 0.337 g |
| Margaric Acid | - g |
| Stearic Acid | 0.028 g |
| Arachidic Acid | - g |
| Behenic Acid | - g |
| Lignoceric Acid | - g |
| Monounsaturated Fat | 0.069 g |
| Myristoleic Acid | - g |
| Pentadecenoic Acid | - g |
| 16:1 undifferentiated | 0.034 g |
| Palmitoleic Acid | - g |
| 16:1 trans | - g |
| Heptadecenoic Acid | - g |
| 18:1 undifferentiated | 0.034 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 | 1.135 g |
| 18:2 undifferentiated | 0.179 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 | 0.949 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 | 62 mg |
| Stigmasterol | - mg |
| Campesterol | - mg |
| Beta-Sitosterol | - mg |
* % based on Daily Value targets