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|  | Spinach, raw |
| | Select portion size: 100 g1.0 cup = 30.0 g1.0 bunch = 340.0 g1.0 leaf = 10.0 g1.0 package (10 oz) = 284.0 g1 g1 ounce = 28.3495 g1 pound = 453.592 g1 kg = 1000 gcustom gcustom oz | | Nutrition Facts | | Portion Size | 30 g | | Amount Per Portion | 6.9 | | Calories | | % Daily Value * | | Total Fat 0.1g | 0 % | | Sodium 24mg | 1 % | | Total Carbohydrate 1.1g | 0 % | | Dietary Fiber 0.7g | 2 % | | Sugar 0.1g | | Protein 0.9g | 2 % | | Vitamin D 0mcg | 0 % | | Calcium 30mg | 2 % | | Iron 0.8mg | 4 % | | Potassium 167mg | 4 % | | * The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice. | |
Share by URL Add to comparison ⓘ Add to recipe ⓘ Download spreadsheet (CSV) Print page 🖶 Badges: low fat | Calories by sourceFat: 17.00%Protein: 55.00%Carbs: 28.00%Fat (17.00%)Protein (55.00%)Carbs (28.00%) Percentile of foods in the databaseCalories: 7.61%Fat: 32.61%Carbs: 19.57%Protein: 40.22%Calories (7.61%)Fat (32.61%)Carbs (19.57%)Protein (40.22%) | Spinach, raw nutrition facts and analysis per 1.0 cup (30.0 g) | | Vitamins |
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| Nutrient | Amount | DV |
|---|
| Vitamin A, RAE | 140.70 mcg | 16 % | | Carotene, alpha | 0.00 mcg | | Carotene, beta | 1687.80 mcg | | Cryptoxanthin, beta | 0.00 mcg | | Lutein + zeaxanthin | 3659.40 mcg | | Lycopene | 0.00 mcg | | Retinol | 0.00 mcg | | Thiamin [Vitamin B1] | 0.023 mg | 2 % | | Riboflavin [Vitamin B2] | 0.057 mg | 4 % | | Niacin [Vitamin B3] | 0.217 mg | 1 % | | Pantothenic acid [Vitamin B5] | 0.020 mg | 0 % | | Vitamin B6 | 0.059 mg | 3 % | | Vitamin B12 [Cobalamin] | 0.00 mcg | 0 % | | Vitamin B12, added | 0.00 mcg | | Folate, DFE [Vitamin B9] | 58.20 mcg | 15 % | | Folate, food | 58.20 mcg | | Folic acid | 0.00 mcg | | Vitamin C [Ascorbic acid] | 8.4 mg | 9 % | | Vitamin D | 0.00 mcg | 0 % | | Vitamin E (alpha-tocopherol) | 0.61 mg | 4 % | | Vitamin E, added | 0.00 mg | | Tocopherol, alpha | 0.61 mg | | Tocopherol, beta | 0.00 mg | | Tocopherol, delta | 0.00 mg | | Tocopherol, gamma | 0.05 mg | | Tocotrienol, alpha | 0.00 mg | | Tocotrienol, beta | 0.00 mg | | Tocotrienol, delta | 0.00 mg | | Tocotrienol, gamma | 0.00 mg | | Vitamin K | 144.9 mcg | 121 % | | Vitamin K1 [Phylloquinone] | 144.9 mcg | | Betaine | 30.8 mg | | Choline | 5.8 mg | 1 % |
| Minerals |
|---|
| Nutrient | Amount | DV |
|---|
| Calcium | 29.70 mg | 2 % | | Copper | 0.04 mg | 4 % | | Iron | 0.81 mg | 4 % | | Magnesium | 23.70 mg | 6 % | | Manganese | 0.269 mg | 12 % | | Phosphorus | 14.70 mg | 1 % | | Potassium | 167.40 mg | 4 % | | Selenium | 0.30 mcg | 1 % | | Sodium | 23.70 mg | 1 % | | Zinc | 0.16 mg | 1 % |
| Proteins and Amino acids |
|---|
Protein by amino acidAlanine: 5.00%Arginine: 5.69%Aspartic acid: 8.39%Cystine: 1.30%Glutamic acid: 11.99%Glycine: 4.70%Histidine: 2.20%Isoleucine: 5.09%Leucine: 7.79%Lysine: 5.99%Methionine: 1.90%Phenylalanine: 4.50%Proline: 4.00%Serine: 3.60%Threonine: 4.30%Tryptophan: 1.40%Tyrosine: 3.70%Valine: 5.59%Unspecified: 12.89%Alanine (5.00%)Arginine (5.69%)Aspartic acid (8.39%)Cystine (1.30%)Glutamic acid (11.99%)Glycine (4.70%)Histidine (2.20%)Isoleucine (5.09%)Leucine (7.79%)Lysine (5.99%)Methionine (1.90%)Phenylalanine (4.50%)Proline (4.00%)Serine (3.60%)Threonine (4.30%)Tryptophan (1.40%)Tyrosine (3.70%)Valine (5.59%)Unspecified (12.89%) | | Nutrient | Amount | DV |
|---|
| Protein | 0.86 g | 2 % | | Alanine | 0.043 g | | Arginine | 0.049 g | | Aspartic acid | 0.072 g | | Cystine | 0.011 g | | Glutamic acid | 0.103 g | | Glycine | 0.040 g | | Histidine | 0.019 g | 2 % | | Isoleucine | 0.044 g | 3 % | | Leucine | 0.067 g | 2 % | | Lysine | 0.052 g | 2 % | | Methionine | 0.016 g | | Phenylalanine | 0.039 g | | Proline | 0.034 g | | Serine | 0.031 g | | Threonine | 0.037 g | 2 % | | Tryptophan | 0.012 g | 3 % | | Tyrosine | 0.032 g | | Valine | 0.048 g | 2 % | | Phenylalanine + Tyrosine | 0.071 g | 3 % | | Methionine + Cysteine | 0.027 g | 2 % |
| | Carbohydrates |
|---|
| Nutrient | Amount | DV |
|---|
| Carbohydrate | 1.09 g | 0 % | | Fiber | 0.66 g | 2 % | | Sugars | 0.13 g | | Fructose | 0.04 g | | Galactose | 0.03 g | | Glucose | 0.03 g | | Lactose | 0.00 g | | Maltose | 0.00 g | | Sucrose | 0.02 g | | Net carbs | 0.43 g |
| Fats and Fatty Acids |
|---|
Fatty acid by typeSaturated: 26.26%Monounsaturated: 4.04%Polyunsaturated: 69.70%Saturated (26.26%)Monounsaturated (4.04%)Polyunsaturated (69.70%) | | Nutrient | Amount | DV |
|---|
| Fat | 0.117 g | 0 % | | Saturated fatty acids | 0.019 g | 0 % | | Butanoic acid | 0.000 g | | Decanoic acid | 0.000 g | | Dodecanoic acid | 0.000 g | | Hexadecanoic acid | 0.015 g | | Hexanoic acid | 0.000 g | | Octadecanoic acid | 0.001 g | | Octanoic acid | 0.000 g | | Tetradecanoic acid | 0.003 g | | Monounsaturated fatty acids | 0.003 g | | Docosenoic acid | 0.000 g | | Eicosenoic acid | 0.000 g | | Hexadecenoic acid | 0.002 g | | Octadecenoic acid | 0.002 g | | Polyunsaturated fatty acids | 0.050 g | | Docosahexaenoic n-3 acid (DHA) | 0.000 g | | Docosapentaenoic n-3 acid (DPA) | 0.000 g | | Eicosapentaenoic n-3 acid (EPA) | 0.000 g | | Eicosatetraenoic acid | 0.000 g | | Octadecadienoic acid | 0.008 g | | Octadecatetraenoic acid | 0.000 g | | Octadecatrienoic acid | 0.041 g | | Fatty acids, total trans | 0.000 g |
| Sterols |
|---|
| Nutrient | Amount | DV |
|---|
| Cholesterol | 0.00 mg | 0 % | | Phytosterols | 2.70 mg |
| Other |
|---|
| Nutrient | Amount | DV |
|---|
| Alcohol, ethyl | 0.0 g | | Ash | 0.52 g | | Caffeine | 0.00 mg | | Theobromine | 0.00 mg | | Water | 27.42 g |
| Foods related to spinach, raw | | Mustard spinach, raw, (tendergreen) | New Zealand spinach, raw | | Asparagus, raw | Endive, raw | | Kale, raw | Kohlrabi, raw | | Pumpkin, raw | Rutabagas, raw | | Arrowroot, raw | Radicchio, raw | | Spinach, raw contains 6.9 calories per 30 g serving. This serving contains 0.1 g of fat, 0.9 g of protein and 1.1 g of carbohydrate. The latter is 0.1 g sugar and 0.7 g of dietary fiber, the rest is complex carbohydrate. Spinach, raw contains 0 g of saturated fat and 0 mg of cholesterol per serving. 30 g of Spinach, raw contains 140.70 mcg vitamin A, 8.4 mg vitamin C, 0.00 mcg vitamin D as well as 0.81 mg of iron, 29.70 mg of calcium, 167 mg of potassium. Spinach, raw belong to 'Vegetables and Vegetable Products' food category. | | Food properties |
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| Source | USDA Standard reference | | Category | Vegetables and Vegetable Products |
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| Spinach, raw nutrition facts and analysis.. Daily values are based on a 2000 calorie a day diet. Recommended daily intake of essential amino acids is provided for 180 lbs person. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. All data displayed on this site is for general informational purposes only and should not be considered a substitute of a doctor's advice. Please consult with your doctor before making any changes to your diet. Nutrition labels presented on this site is for illustration purposes only. Food images may show a similar or a related product and are not meant to be used for food identification. Nutritional value of a cooked product is provided for the given weight of cooked food. This page may contain affiliate links to products through which we earn commission used to support this website development and operations. Data from USDA National Nutrient Database. |
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