Spinach, raw - nutrtion information: calories, carbohydrates, protein, fat
Food group: Vegetables and Vegetable Products
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Nutrient
| per 100 g |
cup (30g) |
bunch (340g) |
leaf (10.0g) |
package (10 oz) (284g) |
Calories |
23.0 |
6.9 |
78.2 |
2.3 |
65.3 |
Total fat |
0.4 g |
0.1 g |
1.3 g |
0.0 g |
1.1 g |
Saturated fat |
0.1 g |
0.0 g |
0.2 g |
0.0 g |
0.2 g |
Polyunsaturated fat |
0.2 g |
0.0 g |
0.6 g |
0.0 g |
0.5 g |
Monounsaturated fat |
0.0 g |
0.0 g |
0.0 g |
0.0 g |
0.0 g |
Cholesterol |
0.0 mg |
0.0 mg |
0.0 mg |
0.0 mg |
0.0 mg |
Sodium |
79.0 mg |
23.7 mg |
268.6 mg |
7.9 mg |
224.4 mg |
Total Carbohydrate |
3.6 g |
1.1 g |
12.3 g |
0.4 g |
10.3 g |
Dietary Fiber |
2.2 g |
0.7 g |
7.5 g |
0.2 g |
6.2 g |
Sugars |
0.4 g |
0.1 g |
1.4 g |
0.0 g |
1.2 g |
Protein |
2.9 g |
0.9 g |
9.7 g |
0.3 g |
8.1 g |
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Calories from fat |
3.3 kcal |
1.0 kcal |
11.1 kcal |
0.3 kcal |
9.3 kcal |
Calories from carbohydrates |
13.0 kcal |
3.9 kcal |
44.1 kcal |
1.3 kcal |
36.8 kcal |
Calories from protein |
7.0 kcal |
2.1 kcal |
23.7 kcal |
0.7 kcal |
19.8 kcal |
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Water |
91.4 g |
27.4 g |
310.8 g |
9.1 g |
259.6 g |
Energy |
97.0 kj |
29.1 kj |
329.8 kj |
9.7 kj |
275.5 kj |
Ash |
1.7 g |
0.5 g |
5.8 g |
0.2 g |
4.9 g |
Sucrose |
0.1 g |
0.0 g |
0.2 g |
0.0 g |
0.2 g |
Glucose (dextrose) |
0.1 g |
0.0 g |
0.4 g |
0.0 g |
0.3 g |
Fructose |
0.1 g |
0.0 g |
0.5 g |
0.0 g |
0.4 g |
Lactose |
0.0 g |
0.0 g |
0.0 g |
0.0 g |
0.0 g |
Maltose |
0.0 g |
0.0 g |
0.0 g |
0.0 g |
0.0 g |
Galactose |
0.1 g |
0.0 g |
0.3 g |
0.0 g |
0.3 g |
Minerals |
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Calcium, Ca |
99.0 mg |
29.7 mg |
336.6 mg |
9.9 mg |
281.2 mg |
Iron, Fe |
2.7 mg |
0.8 mg |
9.2 mg |
0.3 mg |
7.7 mg |
Magnesium, Mg |
79.0 mg |
23.7 mg |
268.6 mg |
7.9 mg |
224.4 mg |
Phosphorus, P |
49.0 mg |
14.7 mg |
166.6 mg |
4.9 mg |
139.2 mg |
Potassium, K |
558.0 mg |
167.4 mg |
1897.2 mg |
55.8 mg |
1584.7 mg |
Zinc, Zn |
0.5 mg |
0.2 mg |
1.8 mg |
0.1 mg |
1.5 mg |
Copper, Cu |
0.1 mg |
0.0 mg |
0.4 mg |
0.0 mg |
0.4 mg |
Manganese, Mn |
0.9 mg |
0.3 mg |
3.0 mg |
0.1 mg |
2.5 mg |
Selenium, Se |
1.0 mcg |
0.3 mcg |
3.4 mcg |
0.1 mcg |
2.8 mcg |
Vitamins |
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Vitamin C, total ascorbic acid |
28.1 mg |
8.4 mg |
95.5 mg |
2.8 mg |
79.8 mg |
Thiamin |
0.1 mg |
0.0 mg |
0.3 mg |
0.0 mg |
0.2 mg |
Riboflavin |
0.2 mg |
0.1 mg |
0.6 mg |
0.0 mg |
0.5 mg |
Niacin |
0.7 mg |
0.2 mg |
2.5 mg |
0.1 mg |
2.1 mg |
Pantothenic acid |
0.1 mg |
0.0 mg |
0.2 mg |
0.0 mg |
0.2 mg |
Vitamin B-6 |
0.2 mg |
0.1 mg |
0.7 mg |
0.0 mg |
0.6 mg |
Folate, total |
194.0 mcg |
58.2 mcg |
659.6 mcg |
19.4 mcg |
551.0 mcg |
Folic acid |
0.0 mcg |
0.0 mcg |
0.0 mcg |
0.0 mcg |
0.0 mcg |
Folate, food |
194.0 mcg |
58.2 mcg |
659.6 mcg |
19.4 mcg |
551.0 mcg |
Folate, DFE |
194.0 mcg_DFE |
58.2 mcg_DFE |
659.6 mcg_DFE |
19.4 mcg_DFE |
551.0 mcg_DFE |
Vitamin B-12 |
0.0 mcg |
0.0 mcg |
0.0 mcg |
0.0 mcg |
0.0 mcg |
Vitamin A, IU |
9377.0 IU |
2813.1 IU |
31881.8 IU |
937.7 IU |
26630.7 IU |
Vitamin A, RAE |
469.0 mcg_RAE |
140.7 mcg_RAE |
1594.6 mcg_RAE |
46.9 mcg_RAE |
1332.0 mcg_RAE |
Retinol |
0.0 mcg |
0.0 mcg |
0.0 mcg |
0.0 mcg |
0.0 mcg |
Vitamin E (alpha-tocopherol) |
2.0 mg |
0.6 mg |
6.9 mg |
0.2 mg |
5.8 mg |
Tocopherol, beta |
0.0 mg |
0.0 mg |
0.0 mg |
0.0 mg |
0.0 mg |
Tocopherol, gamma |
0.2 mg |
0.1 mg |
0.6 mg |
0.0 mg |
0.5 mg |
Tocopherol, delta |
0.0 mg |
0.0 mg |
0.0 mg |
0.0 mg |
0.0 mg |
Vitamin K (phylloquinone) |
482.9 mcg |
144.9 mcg |
1641.9 mcg |
48.3 mcg |
1371.4 mcg |
Lipids (Fat) |
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Fatty acids, total saturated |
0.1 g |
0.0 g |
0.2 g |
0.0 g |
0.2 g |
4:0 |
0.0 g |
0.0 g |
0.0 g |
0.0 g |
0.0 g |
6:0 |
0.0 g |
0.0 g |
0.0 g |
0.0 g |
0.0 g |
8:0 |
0.0 g |
0.0 g |
0.0 g |
0.0 g |
0.0 g |
10:0 |
0.0 g |
0.0 g |
0.0 g |
0.0 g |
0.0 g |
12:0 |
0.0 g |
0.0 g |
0.0 g |
0.0 g |
0.0 g |
14:0 |
0.0 g |
0.0 g |
0.0 g |
0.0 g |
0.0 g |
16:0 |
0.0 g |
0.0 g |
0.2 g |
0.0 g |
0.1 g |
18:0 |
0.0 g |
0.0 g |
0.0 g |
0.0 g |
0.0 g |
Fatty acids, total monounsaturated |
0.0 g |
0.0 g |
0.0 g |
0.0 g |
0.0 g |
16:1 undifferentiated |
0.0 g |
0.0 g |
0.0 g |
0.0 g |
0.0 g |
18:1 undifferentiated |
0.0 g |
0.0 g |
0.0 g |
0.0 g |
0.0 g |
20:1 |
0.0 g |
0.0 g |
0.0 g |
0.0 g |
0.0 g |
22:1 undifferentiated |
0.0 g |
0.0 g |
0.0 g |
0.0 g |
0.0 g |
Fatty acids, total polyunsaturated |
0.2 g |
0.0 g |
0.6 g |
0.0 g |
0.5 g |
18:2 undifferentiated |
0.0 g |
0.0 g |
0.1 g |
0.0 g |
0.1 g |
18:3 undifferentiated |
0.1 g |
0.0 g |
0.5 g |
0.0 g |
0.4 g |
18:4 |
0.0 g |
0.0 g |
0.0 g |
0.0 g |
0.0 g |
20:4 undifferentiated |
0.0 g |
0.0 g |
0.0 g |
0.0 g |
0.0 g |
20:5 n-3 |
0.0 g |
0.0 g |
0.0 g |
0.0 g |
0.0 g |
22:5 n-3 |
0.0 g |
0.0 g |
0.0 g |
0.0 g |
0.0 g |
22:6 n-3 |
0.0 g |
0.0 g |
0.0 g |
0.0 g |
0.0 g |
Phytosterols |
9.0 mg |
2.7 mg |
30.6 mg |
0.9 mg |
25.6 mg |
Amino acids |
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Tryptophan |
0.0 g |
0.0 g |
0.1 g |
0.0 g |
0.1 g |
Threonine |
0.1 g |
0.0 g |
0.4 g |
0.0 g |
0.3 g |
Isoleucine |
0.1 g |
0.0 g |
0.5 g |
0.0 g |
0.4 g |
Leucine |
0.2 g |
0.1 g |
0.8 g |
0.0 g |
0.6 g |
Lysine |
0.2 g |
0.1 g |
0.6 g |
0.0 g |
0.5 g |
Methionine |
0.1 g |
0.0 g |
0.2 g |
0.0 g |
0.2 g |
Cystine |
0.0 g |
0.0 g |
0.1 g |
0.0 g |
0.1 g |
Phenylalanine |
0.1 g |
0.0 g |
0.4 g |
0.0 g |
0.4 g |
Tyrosine |
0.1 g |
0.0 g |
0.4 g |
0.0 g |
0.3 g |
Valine |
0.2 g |
0.0 g |
0.5 g |
0.0 g |
0.5 g |
Arginine |
0.2 g |
0.0 g |
0.6 g |
0.0 g |
0.5 g |
Histidine |
0.1 g |
0.0 g |
0.2 g |
0.0 g |
0.2 g |
Alanine |
0.1 g |
0.0 g |
0.5 g |
0.0 g |
0.4 g |
Aspartic acid |
0.2 g |
0.1 g |
0.8 g |
0.0 g |
0.7 g |
Glutamic acid |
0.3 g |
0.1 g |
1.2 g |
0.0 g |
1.0 g |
Glycine |
0.1 g |
0.0 g |
0.5 g |
0.0 g |
0.4 g |
Proline |
0.1 g |
0.0 g |
0.4 g |
0.0 g |
0.3 g |
Serine |
0.1 g |
0.0 g |
0.4 g |
0.0 g |
0.3 g |
Other |
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Alcohol, ethyl |
0.0 g |
0.0 g |
0.0 g |
0.0 g |
0.0 g |
Caffeine |
0.0 mg |
0.0 mg |
0.0 mg |
0.0 mg |
0.0 mg |
Theobromine |
0.0 mg |
0.0 mg |
0.0 mg |
0.0 mg |
0.0 mg |
Carotene, beta |
5626.0 mcg |
1687.8 mcg |
19128.4 mcg |
562.6 mcg |
15977.8 mcg |
Carotene, alpha |
0.0 mcg |
0.0 mcg |
0.0 mcg |
0.0 mcg |
0.0 mcg |
Cryptoxanthin, beta |
0.0 mcg |
0.0 mcg |
0.0 mcg |
0.0 mcg |
0.0 mcg |
Lycopene |
0.0 mcg |
0.0 mcg |
0.0 mcg |
0.0 mcg |
0.0 mcg |
Lutein + zeaxanthin |
12198.0 mcg |
3659.4 mcg |
41473.2 mcg |
1219.8 mcg |
34642.3 mcg |
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