Spinach · raw
Amount per 100 g
- Energy (calories): 23 kcal 1%
- Protein: 2.86 g 5%
- Fat: 0.39 g Why gray? Help 1%
- Carbohydrates: 3.63 g 1%
Calorie breakdown
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- Protein: 30% 7 kcal
- Fat: 14% 3 kcal
- Carbohydrates: 56% 13 kcal
Omega 6 : Omega 3
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1:1 20:1
General
Energy
23 kcal
1%
Water
91.4 g
3%
Carbohydrates
Carbohydrate
3.63 g
1%
Fiber
2.2 g
9%
Sugars, total
0.42 g
Starch
~
Lipids
Total lipid (fat)
0.39 g
1%
Total polyunsaturated
0.165 g
Omega 3 (n-3)
0.138 g
9%
Omega 6 (n-6)
0 g
0%
Total monounsaturated
0.01 g
Total saturated
0.063 g
as low as possible
Total trans
~
-
Cholesterol
0 mg
as low as possible
Protein + aminoacids
Protein
2.86 g
5%
Tryptophan
0.039 g
12%
Threonine
0.122 g
10%
Isoleucine
0.147 g
12%
Leucine
0.223 g
8%
Lysine
0.174 g
7%
Methionine + Cystine
0.088 g
7%
Methionine
0.053 g
Cystine
0.035 g
Phenylalanine + Tyrosine
0.237 g
11%
Phenylalanine
0.129 g
Tyrosine
0.108 g
Valine
0.161 g
10%
Vitamins
Vitamin C
28.1 mg
37%
Folate, total
194 µg
Folate, DFE
194 µg DFE
49%
Vitamin B-1 (Thiamin)
0.078 mg
7%
Vitamin B-2 (Riboflavin)
0.189 mg
17%
Vitamin B-3 (Niacin)
0.724 mg
5%
Vitamin B-5 (Pantothenic acid)
0.065 mg
1%
Vitamin B-6
0.195 mg
15%
Vitamin B-12 (Cobalamin)
0 µg
0%
Vitamin A
9377 IU
402%
Vitamin E
2.03 mg
14%
Vitamin D
0 IU
0%
Vitamin K
482.9 µg
537%
Isoflavones, total
0 mg
Minerals
Calcium, Ca
99 mg
10%
Magnesium, Mg
79 mg
25%
Phosphorus, P
49 mg
7%
Iron, Fe
2.71 mg
15%
Potassium, K
558 mg
12%
Sodium, Na
79 mg
5%
Zinc, Zn
0.53 mg
7%
Copper, Cu
0.13 mg
14%
Selenium, Se
1 µg
2%
Manganese, Mn
0.897 mg
50%
About Nutrition Facts
- Symbol "~" means missing value.
- Percentages next to nutrients show the proportion of daily recommended intake level of nutrients for a healthy person, whose data are included in the nearby profile.
- Nutrition recommendations based on Dietary Reference Intake (DRI) developed by the Institute of Medicine, source.
Advanced mode
- RDA (Recommended Dietary Allowances) - the daily daietary intake level of a nutrient that meet the requirements of 97.5% of healthy individuals in particular age group and gender.
- AI (Adequate Intake) - recommended average daily nutrient intake assumed to be adequate based on approximation of observed mean nutrient intake by a group of healthy people, used when an RDA cannot be determined.
- UL (Tolerable upper intake levels) - the highest level of daily consumption that current data have shown to cause no side effects in humans when used indefinitely without medical supervision.
Spinach comparison
| Product | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| Spinach · raw | 23 kcal | 2.86 g | 3.63 g | 0.39 g |
| Spinach · cooked · NS as to form · NS as to fat added in cooking | 36 kcal | 2.88 g | 3.66 g | 1.8 g |
| Spinach · frozen · chopped or leaf · cooked · boiled · drained · without salt | 34 kcal | 4.01 g | 4.8 g | 0.87 g |
| Spinach · cooked · boiled · drained · with salt | 23 kcal | 2.97 g | 3.75 g | 0.26 g |
| Spinach · frozen · chopped or leaf · cooked · boiled · drained · with salt | 34 kcal | 4.01 g | 4.8 g | 0.87 g |
| Spinach · canned · regular pack · drained solids | 23 kcal | 2.81 g | 3.4 g | 0.5 g |
| Spinach · canned · no salt added · solids and liquids | 19 kcal | 2.11 g | 2.92 g | 0.37 g |
| Spinach · canned · regular pack · solids and liquids | 19 kcal | 2.11 g | 2.92 g | 0.37 g |
| Spinach · cooked · boiled · drained · without salt | 23 kcal | 2.97 g | 3.75 g | 0.26 g |
| Spinach · frozen · chopped or leaf · unprepared | 29 kcal | 3.63 g | 4.21 g | 0.57 g |
| Spinach · cooked · from fresh · fat added in cooking | 36 kcal | 2.88 g | 3.66 g | 1.8 g |
* Nutritional values per 100 g of product