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 | — |
| Carbohydrate, by summation | 1.59 g | — |
| Carotene, gamma | 0 ug | — |
| Beta-carotene (Provitamin A) | 10.0 ug | — |
| Cryptoxanthin, alpha | 0 ug | — |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — |
| Lycopene | 7917.8 ug | — |
| cis-Lutein/Zeaxanthin | 0 ug | — |
| Alpha-carotene (Provitamin A) | 7451.3 ug | — |
| Zeaxanthin | 466.5 ug | — |
* % 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.
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