Spinach, raw

Per 100g · Vegetables and Vegetable Products · USDA SR Legacy

23

Calories

2.86g

Protein

3.63g

Carbs

0.390g

Fat

Macro Distribution (kcal)

Protein 39%
Carbs 49%
Fat 12%
Serving size:

Nutrition Facts per 100g

Nutrient Amount % DV
Energy
Energy 23 kcal —
Macronutrients
Water 91.4 g —
Protein 2.86 g
6% (Low)
Total lipid (fat) 0.390 g
0% (Low)
Carbohydrate, by difference 3.63 g
1% (Low)
Fiber, total dietary 2.20 g
8% (Low)
Fats & Fatty Acids
Fatty acids, total saturated 0.063 g
0% (Low)
Fatty acids, total monounsaturated 0.010 g —
Fatty acids, total trans 0 g —
Cholesterol 0 mg
0% (Low)
Vitamins
Vitamin C, total ascorbic acid 28.1 mg
31% (High)
Thiamin (Vitamin B1) 0.078 mg
6% (Low)
Riboflavin (Vitamin B2) 0.189 mg
15% (Moderate)
Niacin (Vitamin B3) 0.724 mg
5% (Low)
Pantothenic acid (Vitamin B5) 0.065 mg
1% (Low)
Vitamin B-6 — Pyridoxine 0.195 mg
11% (Moderate)
Biotin (Vitamin B7) 194.0 ug
49% (High)
Folate, total (Vitamin B9) 0 ug —
Choline, total 19.3 mg
4% (Low)
Vitamin B-12 — Cobalamin 0 ug
0% (Low)
Vitamin A, RAE 469.0 ug
52% (High)
Carotene, beta 5626.0 ug —
Carotene, alpha 0 ug —
Vitamin E (alpha-tocopherol) 2.03 mg
14% (Moderate)
Vitamin D (D2 + D3) 0 ug
0% (Low)
Minerals
Calcium, Ca 99.0 mg
8% (Low)
Iron, Fe 2.71 mg
15% (Moderate)
Magnesium, Mg 79.0 mg
19% (Moderate)
Phosphorus, P 49.0 mg
4% (Low)
Potassium, K 558.0 mg
12% (Moderate)
Sodium, Na 79.0 mg
3% (Low)
Zinc, Zn 0.530 mg
5% (Low)
Copper, Cu 0.130 mg
14% (Moderate)
Manganese, Mn 0.897 mg
39% (High)
Selenium, Se 1.00 ug
2% (Low)
Other
Energy 97.0 kj —
Ash 1.72 g —
Total Sugars 0.420 g —
Sucrose 0.070 g —
Glucose 0.110 g —
Fructose 0.150 g —
Lactose 0 g —
Maltose 0 g —
Galactose 0.100 g —
Folic acid (Vitamin B9 — synthetic) 194.0 ug —
Folate, DFE (Vitamin B9 — dietary folate equivalents) 194.0 ug —
Betaine 102.6 mg —
Vitamin B-12, added 0 ug —
Retinol 0 ug —
Beta-carotene (Provitamin A) 0 ug —
Vitamin A, IU 9377.0 IU —
Beta-cryptoxanthin (Provitamin A) 0 ug —
Lycopene 12198.0 ug —
Vitamin E, added 0 mg —
Vitamin E — Beta-Tocopherol (β-Tocopherol) 0 mg —
Vitamin E — Gamma-Tocopherol (γ-Tocopherol) 0.180 mg —
Vitamin E — Delta-Tocopherol (δ-Tocopherol) 0 mg —
Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) 0 mg —
Vitamin E — Beta-Tocotrienol (β-Tocotrienol) 0 mg —
Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) 0 mg —
Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) 0 mg —
Vitamin D (D2 + D3 — total) 0 IU —
Vitamin K1 — Phylloquinone 482.9 ug —
SFA 4:0 (Butyric acid) 0 g —
SFA 6:0 (Caproic acid) 0 g —
SFA 8:0 (Caprylic acid) 0 g —
SFA 10:0 (Capric acid) 0 g —
SFA 12:0 (Lauric acid) 0 g —
SFA 14:0 (Myristic acid) 0.010 g —
SFA 16:0 (Palmitic acid) 0.049 g —
SFA 18:0 (Stearic acid) 0.004 g —
MUFA 16:1 (Omega-7, Palmitoleic acid) 0.005 g —
MUFA 18:1 (Omega-9, Oleic acid family) 0.005 g —
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) 0 g —
MUFA 22:1 (Omega-9, Erucic acid family) 0 g —
Fatty acids, total polyunsaturated 0.165 g —
PUFA 18:2 (Omega-6, Linoleic acid) 0.026 g —
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.138 g —
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) 0 g —
PUFA 20:4 (Omega-6, Arachidonic acid family) 0 g —
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) 0 g —
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) 0 g —
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) 0 g —
Phytosterols 9.00 mg —
Tryptophan (EAA) 0.039 g —
Threonine (EAA) 0.122 g —
Isoleucine (EAA, BCAA) 0.147 g —
Leucine (EAA, BCAA) 0.223 g —
Lysine (EAA) 0.174 g —
Methionine (EAA) 0.053 g —
Cystine (conditionally essential) 0.035 g —
Phenylalanine (EAA) 0.129 g —
Tyrosine (conditionally essential) 0.108 g —
Valine (EAA, BCAA) 0.161 g —
Arginine (conditionally essential) 0.162 g —
Histidine (EAA) 0.064 g —
Alanine 0.142 g —
Aspartic acid 0.240 g —
Glutamic acid 0.343 g —
Glycine (conditionally essential) 0.134 g —
Proline (conditionally essential) 0.112 g —
Serine 0.104 g —
Alcohol, ethyl 0 g —
Caffeine 0 mg —
Theobromine 0 mg —

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

Consider supplementing

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

Vitamin B12 (0% DV) Selenium (2% DV) Zinc (5% DV) B-Complex (11% DV)

Amazon affiliate link — we may earn a small commission at no extra cost to you.

Get weekly nutrition science

New nutrient guides, food comparisons, and research — explained simply. No spam, ever.