Spinach, raw
Category: Vegetables and Vegetable Products
100g of Spinach, raw contains 23 kcal calories, 2.86g protein, and 469µg vitamin a per USDA FoodData Central.
Nutrition at a glance
All values shown per 100 grams
Full nutrient breakdown
per 100 gMacronutrients▾
| % DV | ||
|---|---|---|
| Calories | 23 kcal | 1% |
| Protein | 2.86 g | 6% |
| Carbohydrates | 3.63 g | 1% |
| Total fat | 0.39 g | 1% |
| Fiber | 2.2 g | 8% |
| Sugars | 0.42 g | — |
Minerals▾
| % DV | ||
|---|---|---|
| Sodium | 79 mg | 3% |
| Potassium | 558 mg | 12% |
| Calcium | 99 mg | 8% |
| Magnesium | 79 mg | 19% |
| Phosphorus | 49 mg | 4% |
| Iron | 2.71 mg | 15% |
| Zinc | 0.53 mg | 5% |
| Copper | 0.13 mg | 14% |
| Manganese | 0.9 mg | 39% |
| Selenium | 1 µg | 2% |
Fat detail▾
| % DV | ||
|---|---|---|
| Saturated fat | 0.06 g | 0% |
| Monounsaturated fat | 0.01 g | — |
| Polyunsaturated fat | 0.17 g | — |
| Trans fat | 0 g | — |
| Cholesterol | 0 mg | 0% |
| EPA (Omega-3) | 0 g | — |
| DHA (Omega-3) | 0 g | — |
| DPA (Omega-3) | 0 g | — |
Vitamins▾
| % DV | ||
|---|---|---|
| Vitamin A | 469 µg | 52% |
| Retinol | 0 µg | — |
| Vitamin C | 28.1 mg | 31% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 2.03 mg | 14% |
| Vitamin K | 482.9 µg | 402% |
| Thiamin (B1) | 0.08 mg | 7% |
| Riboflavin (B2) | 0.19 mg | 15% |
| Niacin (B3) | 0.72 mg | 5% |
| Pantothenic acid (B5) | 0.07 mg | 1% |
| Vitamin B6 | 0.2 mg | 11% |
| Folate (B9) | 194 µg | 49% |
| Vitamin B12 | 0 µg | 0% |
| Choline | 19.3 mg | 4% |
Antioxidants & carotenoids▾
| % DV | ||
|---|---|---|
| Beta-carotene | 5,626 µg | — |
| Alpha-carotene | 0 µg | — |
| Beta-cryptoxanthin | 0 µg | — |
| Lycopene | 0 µg | — |
| Lutein + zeaxanthin | 12,198 µg | — |
Amino acids▾
| % DV | ||
|---|---|---|
| Lysine | 0.17 g | — |
| Leucine | 0.22 g | — |
| Isoleucine | 0.15 g | — |
| Valine | 0.16 g | — |
| Threonine | 0.12 g | — |
| Methionine | 0.05 g | — |
| Phenylalanine | 0.13 g | — |
| Tryptophan | 0.04 g | — |
| Histidine | 0.06 g | — |
| Arginine | 0.16 g | — |
Other▾
| % DV | ||
|---|---|---|
| Water | 91.4 g | — |
| Caffeine | 0 mg | — |
| Theobromine | 0 mg | — |
| Alcohol | 0 g | — |
Household serving sizes
g- cup
- 30 g
- bunch
- 340 g
- leaf
- 10 g
- package (10 oz)
- 284 g
Where does this data come from?
Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.
Published: 2019-04-01
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