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spinach

Spinach, raw

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Nutrition Facts
Portion Size30 g
Amount Per Portion6.9
Calories
% Daily Value *
Total Fat 0.1g 0 %
Sodium 24mg 1 %
Total Carbohydrate 1.1g 0 %
   Dietary Fiber 0.7g 2 %
   Sugar 0.1g
Protein 0.9g 2 %
Vitamin D 0mcg 0 %
Calcium 30mg 2 %
Iron 0.8mg 4 %
Potassium 167mg 4 %
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Spinach, raw, calories by source


Spinach, raw, percentiles

Spinach, raw nutrition facts and analysis per 1 cup (30 g)

Vitamins
NutrientAmount DV
Vitamin A, RAE 140.70 mcg16 %
  Carotene, alpha 0.00 mcg
  Carotene, beta 1687.80 mcg
  Cryptoxanthin, beta 0.00 mcg
  Lutein + zeaxanthin 3659.40 mcg
  Lycopene 0.00 mcg
  Retinol 0.00 mcg
Thiamin [Vitamin B1]0.023 mg2 %
Riboflavin [Vitamin B2]0.057 mg4 %
Niacin [Vitamin B3]0.217 mg1 %
Pantothenic acid [Vitamin B5]0.020 mg0 %
Vitamin B6 0.059 mg3 %
Vitamin B12 [Cobalamin]0.00 mcg0 %
  Vitamin B12, added 0.00 mcg
Folate, DFE [Vitamin B9]58.20 mcg15 %
  Folate, food 58.20 mcg
  Folic acid 0.00 mcg
Vitamin C [Ascorbic acid]8.4 mg9 %
Vitamin D 0.00 mcg0 %
Vitamin E (alpha-tocopherol) 0.61 mg4 %
  Vitamin E, added 0.00 mg
  Tocopherol, alpha 0.61 mg
  Tocopherol, beta 0.00 mg
  Tocopherol, delta 0.00 mg
  Tocopherol, gamma 0.05 mg
  Tocotrienol, alpha 0.00 mg
  Tocotrienol, beta 0.00 mg
  Tocotrienol, delta 0.00 mg
  Tocotrienol, gamma 0.00 mg
Vitamin K 144.9 mcg121 %
  Vitamin K1 [Phylloquinone]144.9 mcg
Betaine 30.8 mg
Choline 5.8 mg1 %

Minerals
NutrientAmount DV
Calcium 29.70 mg2 %
Copper 0.04 mg4 %
Iron 0.81 mg4 %
Magnesium 23.70 mg6 %
Manganese 0.269 mg12 %
Phosphorus 14.70 mg1 %
Potassium 167.40 mg4 %
Selenium 0.30 mcg1 %
Sodium 23.70 mg1 %
Zinc 0.16 mg1 %

Proteins and Amino acids
Spinach, raw, amino acids
NutrientAmount DV
Protein 0.86 g2 %
  Alanine 0.043 g
  Arginine 0.049 g
  Aspartic acid 0.072 g
  Cystine 0.011 g
  Glutamic acid 0.103 g
  Glycine 0.040 g
  Histidine 0.019 g2 %
  Isoleucine 0.044 g3 %
  Leucine 0.067 g2 %
  Lysine 0.052 g2 %
  Methionine 0.016 g
  Phenylalanine 0.039 g
  Proline 0.034 g
  Serine 0.031 g
  Threonine 0.037 g2 %
  Tryptophan 0.012 g3 %
  Tyrosine 0.032 g
  Valine 0.048 g2 %
  Phenylalanine + Tyrosine 0.071 g3 %
  Methionine + Cysteine 0.016 g1 %

 
Carbohydrates
NutrientAmount DV
Carbohydrate 1.09 g0 %
  Fiber 0.66 g2 %
  Sugars 0.13 g
    Fructose 0.04 g
    Galactose 0.03 g
    Glucose 0.03 g
    Lactose 0.00 g
    Maltose 0.00 g
    Sucrose 0.02 g
  Net carbs 0.43 g

Fats and Fatty Acids
Spinach, raw, fatty acids by type
NutrientAmount DV
Fat 0.117 g0 %
  Saturated fatty acids 0.019 g0 %
    Butanoic acid 0.000 g
    Decanoic acid 0.000 g
    Dodecanoic acid 0.000 g
    Hexadecanoic acid 0.015 g
    Hexanoic acid 0.000 g
    Octadecanoic acid 0.001 g
    Octanoic acid 0.000 g
    Tetradecanoic acid 0.003 g
  Monounsaturated fatty acids 0.003 g
    Docosenoic acid 0.000 g
    Eicosenoic acid 0.000 g
    Hexadecenoic acid 0.002 g
    Octadecenoic acid 0.002 g
  Polyunsaturated fatty acids 0.050 g
    Docosahexaenoic n-3 acid (DHA) 0.000 g
    Docosapentaenoic n-3 acid (DPA) 0.000 g
    Eicosapentaenoic n-3 acid (EPA) 0.000 g
    Eicosatetraenoic acid 0.000 g
    Octadecadienoic acid 0.008 g
    Octadecatetraenoic acid 0.000 g
    Octadecatrienoic acid 0.041 g
  Fatty acids, total trans 0.000 g

Sterols
NutrientAmount DV
Cholesterol 0.00 mg0 %
Phytosterols 2.70 mg

Other
NutrientAmount DV
Alcohol, ethyl 0.0 g
Ash 0.52 g
Caffeine 0.00 mg
Theobromine 0.00 mg
Water 27.42 g

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Spinach, raw contains 6.9 calories per 30 g serving. This serving contains 0.1 g of fat, 0.9 g of protein and 1.1 g of carbohydrate. The latter is 0.1 g sugar and 0.7 g of dietary fiber, the rest is complex carbohydrate. Spinach, raw contains 0 g of saturated fat and 0 mg of cholesterol per serving. 30 g of Spinach, raw contains 140.70 mcg vitamin A, 8.4 mg vitamin C, 0.00 mcg vitamin D as well as 0.81 mg of iron, 29.70 mg of calcium, 167 mg of potassium. Spinach, raw belong to 'Vegetables and Vegetable Products' food category.
Food properties
SourceUSDA Standard reference
CategoryVegetables and Vegetable Products
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Spinach, raw nutrition facts and analysis.. Daily values are based on a 2000 calorie a day diet. Recommended daily intake of essential amino acids is provided for 180 lbs person. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. All data displayed on this site is for general informational purposes only and should not be considered a substitute of a doctor's advice. Please consult with your doctor before making any changes to your diet. Nutrition labels presented on this site is for illustration purposes only. Food images may show a similar or a related product and are not meant to be used for food identification. Nutritional value of a cooked product is provided for the given weight of cooked food. This page may contain affiliate links to products through which we earn commission used to support this website development and operations. Data from USDA National Nutrient Database.
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