Raw spinach - nutritional value information and benefits
per 100g, % - from average daily nutrient intake
1%
23 kcal
Calories
3%
3 g
Protein
1%
4 g
Carbohydrate
0%
0 g
Fat (lipid)
General nutrients
Water 91.40 g
-
Calories 23.00 kcal
1%
Protein 2.86 g
3%
Fat (lipid) 0.39 g
0%
Ash 1.72 g
-
Carbohydrate 3.63 g
1%
Fiber 2.20 g
-
Sugars 0.42 g
-
Sucrose 0.07 g
-
Glucose (dextrose) 0.11 g
-
Fructose 0.15 g
-
Lactose 0.00 g
-
Maltose 0.00 g
-
Galactose 0.10 g
-
Minerals
Calcium, Ca 99.00 mg
9%
Iron, Fe 2.71 mg
27%
Magnesium, Mg 79.00 mg
19%
Phosphorus, P 49.00 mg
7%
Potassium, K 558.00 mg
11%
Sodium, Na 79.00 mg
6%
Zinc, Zn 0.53 mg
4%
Copper, Cu 0.13 mg
14%
Manganese, Mn 0.90 mg
39%
Selenium, Se 1.00 mcg
1%
Vitamins (fat-soluble)
Vitamin A 469.00 mcg
52%
Retinol 0.00 mcg
0%
Carotene, beta 5626.00 mcg
112%
Carotene, alpha 0.00 mcg
0%
Cryptoxanthin, beta 0.00 mcg
-
Lycopene 0.00 mcg
-
Lutein + zeaxanthin 12198.00 mcg
-
Vitamin E (alpha-tocopherol) 2.03 mg
13%
Vitamin D (D2 + D3) 0.00 mcg
0%
Vitamin K (phylloquinone) 482.90 mcg
402%
Vitamins (water-soluble)
Vitamin C, total ascorbic acid 28.10 mg
31%
Thiamin 0.08 mg
6%
Riboflavin 0.19 mg
14%
Niacin 0.72 mg
4%
Pantothenic acid 0.07 mg
1%
Vitamin B-6 0.20 mg
15%
Folic acid 0.00 mcg
-
Folate, food 194.00 mcg
48%
Folate, DFE 194.00 mcg
48%
Choline, total 19.30 mg
3%
Vitamin B-12 0.00 mcg
0%
Amino acids
Betaine 102.60 mg
-
Tryptophan 0.04 g
4%
Threonine 0.12 g
5%
Isoleucine 0.15 g
7%
Leucine 0.22 g
4%
Lysine 0.17 g
4%
Methionine 0.05 g
2%
Cystine 0.04 g
1%
Phenylalanine 0.13 g
2%
Tyrosine 0.11 g
2%
Valine 0.16 g
6%
Arginine 0.16 g
2%
Histidine 0.06 g
3%
Alanine 0.14 g
2%
Aspartic acid 0.24 g
1%
Glutamic acid 0.34 g
2%
Glycine 0.13 g
3%
Proline 0.11 g
2%
Serine 0.10 g
1%
Saturated fatty acids
Saturated fatty acids (SFA) 0.06 g
Butyric acid, SFA 4:0 0.00 g
Caproic acid, SFA 6:0 0.00 g
Caprylic acid, SFA 8:0 0.00 g
Capric acid, SFA 10:0 0.00 g
Lauric acid, SFA 12:0 0.00 g
Myristic acid, SFA 14:0 0.01 g
Palmitic acid, SFA 16:0 0.05 g
Stearic acid, SFA 18:0 0.00 g
Monounsaturated fatty acids
Monounsaturated fatty acids (MUFA) 0.01 g
Palmitoleic acid, MUFA 16:1, ω−7 0.01 g
Oleic acid, MUFA 18:1, ω−9 0.01 g
Eicosenoic acid, MUFA 20:1 0.00 g
Erucic acid, MUFA 22:1, ω−9 0.00 g
Polyunsaturated fatty acids
Polyunsaturated fatty acids (PUFA) 0.17 g
Linoleic acid, PUFA 18:2, ω-6 0.03 g
Linolenic acid, PUFA 18:3 0.14 g
Stearidonic acid, PUFA 18:4, ω-3 0.00 g
Arachidonic acid, PUFA 20:4, ω-6 0.00 g
PUFA 2:5 n-3 (EPA) 0.00 g
Docosapentaenoic acid, PUFA 22:5 n-3 (DPA), ω-3 0.00 g
Docosahexaenoic acid, PUFA 22:6 n-3 (DHA), ω-3 0.00 g
Trans fatty acids
Trans fatty acids (TFA) 0.00 g
Sterols
Cholesterol 0.00 mg
Phytosterols 9.00 mg
Other
Alcohol, ethyl 0.00 g
Caffeine 0.00 mg
Theobromine 0.00 mg