Spinach, mature

Per 100g · Vegetables and Vegetable Products · USDA Foundation Foods

—

Calories

2.91g

Protein

2.64g

Carbs

0.604g

Fat

Macro Distribution (kcal)

Protein 42%
Carbs 38%
Fat 20%

Nutrition Facts per 100g

Nutrient Amount % DV
Macronutrients
Water 92.4 g —
Protein 2.91 g
6% (Low)
Total lipid (fat) 0.604 g
1% (Low)
Carbohydrate, by difference 2.64 g
1% (Low)
Fiber, total dietary 1.59 g
6% (Low)
Vitamins
Vitamin C, total ascorbic acid 30.3 mg
34% (High)
Thiamin (Vitamin B1) 0.076 mg
6% (Low)
Riboflavin (Vitamin B2) 0.192 mg
15% (Moderate)
Niacin (Vitamin B3) 0.510 mg
3% (Low)
Vitamin B-6 — Pyridoxine 0.214 mg
13% (Moderate)
Biotin (Vitamin B7) 113.4 ug
28% (High)
Vitamin A, RAE 306.0 ug
34% (High)
Carotene, beta 3668.8 ug —
Carotene, alpha 0 ug —
Minerals
Calcium, Ca 66.6 mg
5% (Low)
Iron, Fe 1.05 mg
6% (Low)
Magnesium, Mg 93.0 mg
22% (High)
Phosphorus, P 40.6 mg
3% (Low)
Potassium, K 459.7 mg
10% (Moderate)
Sodium, Na 106.6 mg
5% (Low)
Zinc, Zn 0.423 mg
4% (Low)
Copper, Cu 0.079 mg
9% (Low)
Manganese, Mn 0.426 mg
19% (Moderate)
Selenium, Se 0 ug
0% (Low)
Other
Energy (Atwater General Factors) 28 kcal —
Energy (Atwater Specific Factors) 22 kcal —
Nitrogen 0.465 g —
Ash 1.42 g —
Iodine, I 6.09 ug —
Biotin 4.25 ug —
Carotene, gamma 0 ug —
Beta-carotene (Provitamin A) 10.0 ug —
Cryptoxanthin, alpha 0 ug —
Beta-cryptoxanthin (Provitamin A) 0 ug —
Lycopene 7917.5 ug —
cis-Lutein/Zeaxanthin 0 ug —
Alpha-carotene (Provitamin A) 7451.0 ug —
Zeaxanthin 466.5 ug —
Daidzein 0 mg —
Genistein 0 mg —
Proanthocyanidin dimers 0 mg —
Proanthocyanidin trimers 0 mg —
Proanthocyanidin 4-6mers 0 mg —
Proanthocyanidin 7-10mers 0 mg —
Proanthocyanidin polymers (>10mers) 0 mg —
Apigenin 0 mg —
Luteolin 0.740 mg —
Kaempferol 6.38 mg —
Myricetin 0.350 mg —
Quercetin 3.97 mg —
Iodine
Iodine mcg/100gB 6.70 mcg —
Isoflavones
Total isoflavones 0 mg —

* % Daily Values based on 2,000 calorie diet (FDA 2020 guidelines). Individual needs may vary.

Consider supplementing

Spinach, mature is low in these nutrients — a supplement can help fill the gap.

Selenium (0% DV) B-Complex (13% DV) Zinc (4% DV) Calcium (5% DV)

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