Spinach Nutrition Facts

The Nutritional Value of Spinach, raw

(German: Spinat, Spanish: Espinaca)
Scientific Name: Spinacia oleracea

Spinach Nutrition Facts
Spinach Nutrition Facts

NDB No:     11457

Nutrient Units Value per
100 grams of
edible portion
Number
of Data
Points
Std.
Error
Proximates
Water
g
91.40
1
0
Energy
kcal
23
0
0
Energy
kj
97
0
0
Protein
g
2.86
9
0.112
Total lipid (fat)
g
0.39
7
0.032
Ash
g
1.72
8
0.035
Carbohydrate, by difference
g
3.63
0
0
Fiber, total dietary
g
2.2
1
0
Sugars, total
g
0.42
0
0
Sucrose
g
0.07
8
0.036
Glucose (dextrose)
g
0.11
8
0.032
Fructose
g
0.15
8
0.07
Lactose
g
0.00
1
0
Maltose
g
0.00
1
0
Galactose
g
0.10
1
0
Minerals
Calcium, Ca
mg
99
9
4.996
Iron, Fe
mg
2.71
10
0.522
Magnesium, Mg
mg
79
7
4.794
Phosphorus, P
mg
49
7
3.479
Potassium, K
mg
558
10
28.703
Sodium, Na
mg
79
10
10.835
Zinc, Zn
mg
0.53
7
0.039
Copper, Cu
mg
0.130
7
0.007
Manganese, Mn
mg
0.897
6
0.048
Selenium, Se
mcg
1.0
5
0.335
Vitamins
Vitamin C, total ascorbic acid
mg
28.1
7
4.129
Thiamin
mg
0.078
9
0.008
Riboflavin
mg
0.189
9
0.008
Niacin
mg
0.724
9
0.032
Pantothenic acid
mg
0.065
6
0.008
Vitamin B-6
mg
0.195
6
0.008
Folate, total
mcg
194
6
35.597
Folic acid
mcg
0
0
0
Folate, food
mcg
194
6
35.597
Folate, DFE
mcg_DFE
194
0
0
Vitamin B-12
mcg
0.00
0
0
Vitamin A, IU
IU
9377
0
0
Vitamin A, RAE
mcg_RAE
469
0
0
Retinol
mcg
0
0
0
Vitamin E (alpha-tocopherol)
mg
2.03
7
0.152
Tocopherol, beta
mg
0.00
7
0
Tocopherol, gamma
mg
0.18
7
0.036
Tocopherol, delta
mg
0.00
7
0
Vitamin K (phylloquinone)
mcg
482.9
1
0
Lipids
Fatty acids, total saturated
g
0.063
0
0
4:0
g
0.000
0
0
6:0
g
0.000
0
0
8:0
g
0.000
0
0
10:0
g
0.000
0
0
12:0
g
0.000
0
0
14:0
g
0.010
1
0
16:0
g
0.049
1
0
18:0
g
0.004
1
0
Fatty acids, total monounsaturated
g
0.010
0
0
16:1 undifferentiated
g
0.005
1
0
18:1 undifferentiated
g
0.005
1
0
20:1
g
0.000
0
0
22:1 undifferentiated
g
0.000
0
0
Fatty acids, total polyunsaturated
g
0.165
0
0
18:2 undifferentiated
g
0.026
1
0
18:3 undifferentiated
g
0.138
1
0
18:4
g
0.000
0
0
20:4 undifferentiated
g
0.000
0
0
20:5 n-3
g
0.000
0
0
22:5 n-3
g
0.000
0
0
22:6 n-3
g
0.000
0
0
Cholesterol
mg
0
0
0
Phytosterols
mg
9
0
0
Amino acids
Tryptophan
g
0.039
19
0
Threonine
g
0.122
19
0
Isoleucine
g
0.147
19
0
Leucine
g
0.223
19
0
Lysine
g
0.174
23
0
Methionine
g
0.053
23
0
Cystine
g
0.035
8
0
Phenylalanine
g
0.129
19
0
Tyrosine
g
0.108
8
0
Valine
g
0.161
19
0
Arginine
g
0.162
18
0
Histidine
g
0.064
18
0
Alanine
g
0.142
7
0
Aspartic acid
g
0.240
7
0
Glutamic acid
g
0.343
7
0
Glycine
g
0.134
7
0
Proline
g
0.112
6
0
Serine
g
0.104
7
0
Other
Alcohol, ethyl
g
0.0
0
0
Caffeine
mg
0
0
0
Theobromine
mg
0
0
0
Carotene, beta
mcg
5626
5
766.716
Carotene, alpha
mcg
0
4
0
Cryptoxanthin, beta
mcg
0
4
0
Lycopene
mcg
0
7
0
Lutein + zeaxanthin
mcg
12198
7
1930.873
USDA National Nutrient Database for Standard Reference, Release 17 (2004)

Nutrition Note: All values are for 100 grams (3.52 ounces) and for raw fresh fruits or vegetables. The longer you store or cook your products the more nutritional value is lost, so if you need to cook do it short and fast and always use fresh products. Also If   you have special needs or conditions make sure you consult with your doctor or nutritionist.

 

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