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Nutrition Facts For Spinach

Data sources: Finnish Institute for Health and Welfare and USDA FoodData Central
Last updated on August 2, 2024.

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Spinach Nutrition Label

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Spinach Nutrition Facts

Serving Size: 100.00g

% Daily Value*

Energy 18kcal (76 kj)

Carbohydrates 0.25g

Starch 0.15g

Sugars 0.10g

Sucrose 0.02g

Maltose 0.02g

Fructose 0.02g

Galactose 0.02g

Glucose 0.02g

Fibre, total 1.90g

Polyols 0.00g

Protein 2.10g

Fat 0.56g

Polyunsaturated fatty acids 0.19g

Monounsaturated fatty acids 0.01g

Saturated fatty acids 0.04g

Sterols 9.90mg

Cholesterol 0.00mg

Water 94.10g

Alcohol 0.00g

Salt 53.51mg

Calcium 89.00mg

Chromium 2.00ug

Copper 0.08mg

Fluoride 0.04mg

Iodine 1.00ug

Iron 1.80mg

10%

Magnesium 52.00mg

19%

Manganese 1.73mg

96%

Molybdenum 0.01mg

Phosphorus 34.00mg

Potassium 620.00mg

20%

Selenium 10.00ug

18%

Sodium 21.00mg

Zinc 0.45mg

Vitamin A (RAE) 275.19ug

39%

Vitamin D 0.00ug

Vitamin E 1.22mg

Vitamin K 270.00ug

300%

Vitamin B1 0.11mg

10%

Vitamin B2 0.24mg

22%

Niacin equivalents 1.80mg

13%

Vitamin B6 0.22mg

17%

Folate 194.00ug

49%

Vitamin B12 0.00ug

Vitamin C 60.00mg

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.

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Common Questions about Spinach

What is SPINACH?

Spinach is a leafy green vegetable known for its rich nutrient content. It is high in vitamins A, C, and K, as well as iron, calcium, and antioxidants. Spinach is versatile and can be enjoyed raw in salads, blended into smoothies, or cooked in various dishes.

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.

How much spinach should I eat per day?

The recommended amount of spinach to consume per day is about 1 to 1.5 cups. Spinach is a nutritious leafy green vegetable, but as with any food, moderation is key for a balanced diet.

SPINACH Allergies

Spinach allergies are not very common, but some individuals may be allergic to this leafy green vegetable. Allergies to spinach are typically mediated by IgE antibodies and can cause symptoms such as hives, itching, or even anaphylaxis in severe cases. If you suspect you have a spinach allergy, it's important to consult with a healthcare professional for proper diagnosis and management. Always read food labels carefully and be cautious when consuming foods prepared by others to avoid accidental exposure to spinach.