Spinach · cooked · from fresh · fat not added in cooking
Amount per 100 g
- Energy (calories): 23 kcal 1%
- Protein: 2.95 g 5%
- Fat: 0.26 g Why gray? Help 1%
- Carbohydrates: 3.73 g 2%
Calorie breakdown
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- Protein: 32% 7 kcal
- Fat: 10% 2 kcal
- Carbohydrates: 59% 13 kcal
Omega 6 : Omega 3
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1:1 20:1
General
Energy
23 kcal
1%
Water
90.73 g
3%
Carbohydrates
Carbohydrate
3.73 g
2%
Fiber
2.4 g
10%
Sugars, total
0.43 g
Starch
~
Lipids
Total lipid (fat)
0.26 g
1%
Total polyunsaturated
0.108 g
Omega 3 (n-3)
0.085 g
6%
Omega 6 (n-6)
0 g
0%
Total monounsaturated
0.006 g
Total saturated
0.043 g
as low as possible
Total trans
~
-
Cholesterol
0 mg
as low as possible
Protein + aminoacids
Protein
2.95 g
5%
Tryptophan
0.04 g
13%
Threonine
0.126 g
10%
Isoleucine
0.151 g
12%
Leucine
0.23 g
9%
Lysine
0.181 g
7%
Methionine + Cystine
0.09 g
7%
Methionine
0.055 g
Cystine
0.035 g
Phenylalanine + Tyrosine
0.245 g
12%
Phenylalanine
0.133 g
Tyrosine
0.112 g
Valine
0.167 g
11%
Vitamins
Vitamin C
9.7 mg
13%
Folate, total
145 µg
Folate, DFE
145 µg DFE
36%
Vitamin B-1 (Thiamin)
0.094 mg
9%
Vitamin B-2 (Riboflavin)
0.235 mg
21%
Vitamin B-3 (Niacin)
0.487 mg
3%
Vitamin B-5 (Pantothenic acid)
0.144 mg
3%
Vitamin B-6
0.241 mg
19%
Vitamin B-12 (Cobalamin)
0 µg
0%
Vitamin A
10425 IU
447%
Vitamin E
2.07 mg
14%
Vitamin D
0 IU
0%
Vitamin K
491 µg
546%
Isoflavones, total
~
Minerals
Calcium, Ca
135 mg
14%
Magnesium, Mg
87 mg
28%
Phosphorus, P
56 mg
8%
Iron, Fe
3.55 mg
20%
Potassium, K
464 mg
10%
Sodium, Na
275 mg
18%
Zinc, Zn
0.76 mg
10%
Copper, Cu
0.173 mg
19%
Selenium, Se
1.5 µg
3%
Manganese, Mn
0.931 mg
52%
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 · cooked · from fresh · fat not added in cooking | 23 kcal | 2.95 g | 3.73 g | 0.26 g |
| Spinach · cooked · from frozen · fat not added in cooking | 34 kcal | 3.99 g | 4.78 g | 0.87 g |
| Spinach · cooked · NS as to form · fat not added in cooking | 23 kcal | 2.95 g | 3.73 g | 0.26 g |
| Spinach · cooked · from fresh · fat added in cooking | 36 kcal | 2.88 g | 3.66 g | 1.8 g |
| Spinach · cooked · from canned · fat added in cooking | 34 kcal | 2.75 g | 3.34 g | 1.8 g |
| Spinach · cooked · from fresh · NS as to fat added in cooking | 36 kcal | 2.88 g | 3.66 g | 1.8 g |
| Spinach · cooked · from frozen · fat added in cooking | 46 kcal | 3.9 g | 4.68 g | 2.31 g |
| Spinach · cooked · from frozen · NS as to fat added in cooking | 46 kcal | 3.9 g | 4.68 g | 2.31 g |
| Spinach · cooked · from canned · NS as to fat added in cooking | 34 kcal | 2.75 g | 3.34 g | 1.8 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 · cooked · from fresh · with cheese sauce | 85 kcal | 4.69 g | 5.19 g | 5.52 g |
* Nutritional values per 100 g of product