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Nutrition Facts For Spinach

Data sources: Nutriely Data Sources
Last updated on August 2, 2024.

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Spinach Nutrition Facts

Serving Size: 100.00g

% Daily Value*

Energy 18kcal (76 kj)

1%

Carbohydrates 0.25g

0%

Starch 0.15g

Sugars 0.10g **

Added Sugars 0g

Sucrose 0.02g

Maltose 0.02g

Fructose 0.02g

Galactose 0.02g

Glucose 0.02g

Fibre, total 1.90g

5%

Polyols 0g

Protein 2.10g

1%

Fat 0.56g

1%

Polyunsaturated fatty acids 0.19g

Monounsaturated fatty acids 0.01g

Saturated fatty acids 0.04g

Sterols 10mg

Cholesterol 0mg

Water 94g

4%

Alcohol 0g

Salt 54mg **

Calcium 89mg

9%

Chromium 2ug

8%

Copper 0.08mg

9%

Fluoride 0.04mg

Iodine 1ug

1%

Iron 1.80mg

10%

Magnesium 52mg

19%

Manganese 1.73mg

96%

Molybdenum 0.01mg

25%

Phosphorus 34mg

6%

Potassium 620mg

20%

Selenium 10ug

18%

Sodium 21mg

Zinc 0.45mg

6%

Vitamin A (RAE) 275ug

39%

Vitamin D 0ug

0%

Vitamin E 1.22mg

8%

Vitamin K 270ug

300%

Vitamin B1 0.11mg

10%

Vitamin B2 0.24mg

22%

Vitamin B3 (Niacin) equivalents 1.80mg

13%

Vitamin B6 0.22mg

17%

Vitamin B9 (Folate) 194ug

49%

Vitamin B12 0ug

0%

Vitamin C 60mg

67%

* The daily nutrient requirements provided by this calculator are intended for healthy adults only. If you have any medical conditions, are pregnant or breastfeeding, or under the age of 18, please consult a healthcare professional or a registered dietitian for personalized nutritional advice. Individual needs may vary, and it is important to consider your specific health circumstances when determining your dietary requirements.

** The suggested value is the maximum suggested amount and has no actual required amount.

*** Italic values are estimated using ingredient algorithm.

Common Questions

What are the health benefits of spinach?

Spinach is a nutrient-dense leafy green vegetable that is high in vitamins A, C, and K, as well as folate, iron, and other essential minerals. It is also rich in antioxidants and fiber, which can help support digestive health, reduce the risk of chronic diseases, and promote overall well-being.

What are the health risks associated with spinach?

While spinach is a highly nutritious vegetable, it contains oxalates, which can interfere with the absorption of calcium and may contribute to the formation of kidney stones in susceptible individuals. However, cooking spinach can help reduce the oxalate content. Additionally, spinach is a common allergen, and some people may experience allergic reactions when consuming it.

Food Preferences

Cholesterol reduced

Egg free

Gluten free

Lacto-ovo vegetarian

Lactose free

Lacto vegetarian

Low protein

Milk free

Low gluten

No added salt

Soy free

Unsweetened

Vegan

Spinach

The ratio of macro elements (protein, fat, carbs) in Spinach

Fat 35%

Carbohydrates 7%

Protein 58%

Protein Amino Acids Profile

The ratio of amino acids in Spinach. See full profile

Cystine 1%

Tryptophan 2%

Methionine 2%

Histidine 3%

Serine 4%

Tyrosine 4%

Proline 4%

Threonine 5%

Phenylalanine 5%

Glycine 5%

Alanine 6%

Isoleucine 6%

Valine 6%

Arginine 7%

Lysine 7%

Leucine 9%

Aspartic acid 10%

Glutamic acid 14%

Component Breakdown

Macro

Mineral

Vitamin

Amino

Carbs

Fats

Energy 18kcal
(75.87kj)

1% of 1,995.81kcal
(8350.48kj)

Carbohydrates 0.25g

0% of (249.48 g)

1% of (149.69 g)

1% of (44.35 g)

4% of (2,450.00 g)

Data for Amino Acids is mapped from an external database. Use with caution only for informational purposes. Source: USDA

1% of maximum (5,000.00 mg)

Calcium 89.00mg

9% of (1,000.00 mg)

Chromium 2.00ug

8% of (25.00 ug)

9% of (0.90 mg)

Fluoride 0.04mg

1% of (150.00 ug)

10% of (18.00 mg)

Magnesium 52.00mg

19% of (280.00 mg)

Manganese 1.73mg

96% of (1.80 mg)

Molybdenum 0.01mg

25% of (0.04 mg)

Phosphorus 34.00mg

6% of (600.00 mg)

Potassium 620.00mg

20% of (3,100.00 mg)

Selenium 10.00ug

18% of (55.00 ug)

1% of maximum (1,500.00 mg)

6% of (8.00 mg)

Data for Amino Acids is mapped from an external database. Use with caution only for informational purposes. Source: USDA

Vitamin A (RAE) 275.19ug

39% of (700.00 ug)

Vitamin D 0.00ug

0% of (15.00 ug)

Vitamin E 1.22mg

8% of (15.00 mg)

Vitamin K 270.00ug

300% of (90.00 ug)

Vitamin B1 0.11mg

10% of (1.10 mg)

Vitamin B2 0.24mg

22% of (1.10 mg)

Vitamin B3 (Niacin) equivalents 1.80mg

13% of (14.00 mg)

Vitamin B6 0.22mg

17% of (1.30 mg)

Vitamin B9 (Folate) 194.00ug

49% of (400.00 ug)

Vitamin B12 0.00ug

0% of (2.40 ug)

Vitamin C 60.00mg

67% of (90.00 mg)

Data for Amino Acids is mapped from an external database. Use with caution only for informational purposes. Source: USDA

Histidine 0.06g

Isoleucine 0.15g

11% of (1.33 g)

Methionine 0.05g

Phenylalanine 0.13g

Tryptophan 0.04g

11% of (0.35 g)

Threonine 0.12g

10% of (1.68 g)

Aspartic acid 0.24g

Glutamic acid 0.34g

Hydroxyproline -

Data for Amino Acids is mapped from an external database. Use with caution only for informational purposes. Source: USDA

0% of maximum (49.90 g)

Added Sugars 0.00g

0% of maximum (25.00 g)

Galactose 0.02g

Fibre, total 1.90g

5% of (35.00 g)

Data for Amino Acids is mapped from an external database. Use with caution only for informational purposes. Source: USDA

Polyunsaturated fatty acids 0.19g

Alpha-linolenic acid 137.47mg

EPA fatty acid 0.00mg

DHA fatty acid 0.00mg

Linoleic acid 26.02mg

Arachidonic acid 0.00mg

Monounsaturated fatty acids 0.01g

Oleic acid 13.17mg

Saturated fatty acids 0.04g

0% of maximum (22.18 g)

Palmitic acid 32.96mg

Stearic acid 0.00g

Cholesterol 0.00mg

Trans fatty acids 0.00g

Data for Amino Acids is mapped from an external database. Use with caution only for informational purposes. Source: USDA

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