Spinach
SuperfoodExceptional nutritional value
Raw spinach leaves.
Spinach is a leafy green eaten raw in salads or wilted into soups, pasta and egg dishes. A 60 g portion, about two cups of raw leaves, has 14 kcal and supplies more than twice the daily value of vitamin K and a good share of vitamin A and folate, plus useful manganese, vitamin C and magnesium. Spinach is high in oxalate, which binds most of its calcium, so little of that calcium is absorbed.
Nutrition values are for the raw product
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 2.9g | 5.2% |
| Fat | 0.4g | 0.6% |
| Carbs | 3.6g | 1.2% |
| Simple Sugars | 1.26g | Estimate |
| Complex Carbs | 0.14g | Estimate |
| Fiber | 2.2g | 8.8% |
| Water | 91g | 3.7% |
| Calories | 23 | 1.0% |
Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.06 | g | 0.3% |
| Monounsaturated | 0.01 | g | 0.0% |
| Polyunsaturated | 0.17 | g | 1.3% |
| Omega-3 | 0.051 | g | Estimate |
| Omega-6 | 0.119 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 28.1 | mg |
| Vitamin E | 2.03 | mg |
| Selenium | 1 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 469 | mcg | 52.1% |
| vitamin B1 | 0.078 | mg | 6.5% |
| vitamin B2 | 0.189 | mg | 14.5% |
| vitamin B3 | 0.72 | mg | 4.5% |
| vitamin B6 | 0.195 | mg | 11.5% |
| vitamin B9 | 194 | mcg | 48.5% |
| vitamin C | 28.1 | mg | 31.2% |
| vitamin E | 2.03 | mg | 13.5% |
| vitamin K | 482.9 | mcg | 402.4% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 99 | mg | 9.9% |
| iron | 2.71 | mg | 15.1% |
| magnesium | 79 | mg | 19.8% |
| phosphorus | 49 | mg | 7.0% |
| potassium | 558 | mg | 21.5% |
| sodium | 79 | mg | 3.4% |
| zinc | 0.53 | mg | 4.8% |
| copper | 0.13 | mg | 14.4% |
| manganese | 0.897 | mg | 39.0% |
| selenium | 1 | mcg | 1.8% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 64 | mg | 9.1% | 99% |
| Isoleucine | 147 | mg | 10.5% | 122% |
| Leucine | 223 | mg | 8.2% | 91% |
| Lysine limiting | 174 | mg | 8.3% | 90% |
| Methionine | 88 | mg | 8.4% | 95% |
| Phenylalanine | 237 | mg | 13.5% | 144% |
| Threonine | 122 | mg | 11.6% | 121% |
| Tryptophan | 39 | mg | 13.9% | 147% |
| Valine | 161 | mg | 8.8% | 100% |
Compare with other products
Values per 100 g
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