Spinach

Popularity ranking

#335

Average serving

95g

Nutrients (per 100g)

Nutrient	Value	% DV
Energy
Energy (kcal)	34 kcal
Energy (kJ)	143 specific_gravity
Minerals
Calcium, Ca	153 mg	15%
Potassium, K	302 mg	9%
Zinc, Zn	0.49 mg	3%
Iron, Fe	1.96 mg	11%
Sodium, Na	97 mg	4%
Selenium, Se	5.5 ug	8%
Magnesium, Mg	82 mg	21%
Phosphorus, P	50 mg	5%
Copper, Cu	0.161 mg	8%
Manganese, Mn	0.717 mg	36%
Fibers
Fiber, total dietary	3.7 g	15%
Protein
Protein	4.01 g	8%
Isoleucine	0.128 g
Leucine	0.205 g
Lysine	0.256 g
Valine	0.181 g
Histidine	0.049 g
Tryptophan	0.101 g
Threonine	0.22 g
Methionine	0.053 g
Phenylalanine	0.211 g
Carbohydrates
Carbohydrate, by difference	4.8 g	2%
Sugars, total including NLEA	0.51 g
Sucrose	0.21 g
Glucose (dextrose)	0.2 g
Fructose	0.09 g
Fats
Total lipid (fat)	0.87 g	1%
Saturated fats
Fatty acids, total saturated	0.157 g	1%
16:0	0.157 g
Polyunsaturated fats
Omega 3 (total)	0.371 g	27%
Fatty acids, total polyunsaturated	0.371 g
18:3	0.371 g
Vitamins
Vitamin A, IU	12061 iu	241%
Vitamin B-6	0.136 mg	7%
Vitamin E (alpha-tocopherol)	3.54 mg	12%
Vitamin C, total ascorbic acid	2.2 mg	4%
Folate, total	121 ug	30%
Vitamin K (phylloquinone)	540.7 ug	676%
Choline, total	24.8 mg	5%
Folate, DFE	121 ug	30%
Betaine	112 mg
Folate, food	121 ug	30%
Vitamin A, RAE	603 ug
Carotene, beta	7237 ug
Lutein + zeaxanthin	15690 ug
Tocopherol, beta	0.01 mg
Tocopherol, gamma	0.17 mg
Niacin	0.439 mg	2%
Pantothenic acid	0.075 mg	1%
Thiamin	0.078 mg	5%
Riboflavin	0.176 mg	10%
General
Water	88.94 g	5%
Ash	1.39 g
Unclassified
Cystine	0.029 g
Arginine	0.489 g
Aspartic acid	0.436 g
Serine	0.173 g
Tyrosine	0.219 g
Alanine	0.222 g
Glutamic acid	0.516 g
Glycine	0.225 g
Proline	0.201 g

Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov