Nutrients in 14 ounces of Spinach

Raw Spinach (Spinacia oleracea).

Macros Ratio

Protein Fat Carbs

39%

12%

49%

14 oz ▼

Macro Nutrients

Spinach

Energy91 kcal

3.15%

Raw Spinach has 91.28539 kcal of Energy per 14 ounces, which is 3.15% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.55 g

1.6%

Raw Spinach has 1.5478827 g of Fat per 14 ounces, which is 1.6% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.25 g

0.78%

Raw Spinach has 0.25004259 g of Saturated Fat per 14 ounces, which is 0.78% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.55 g

34.2%

Raw Spinach has 0.54771234 g of Omega 3 per 14 ounces, which is 34.2% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.1 g

0.61%

Raw Spinach has 0.10319218 g of Omega 6 per 14 ounces, which is 0.61% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Spinach has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate14.4 g

11%

Raw Spinach has 14.4072159 g of Carbohydrate per 14 ounces, which is 11% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.67 g

2.3%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Spinach has 1.6669506 g of Sugars per 14 ounces, which is 2.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.6 g

0.82%

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

Raw Spinach has 0.5953395 g of Fructose per 14 ounces, which is 0.82% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.44 g

Raw Spinach has 0.4365823 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.28 g

Raw Spinach has 0.2778251 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber8.73 g

23%

Raw Spinach has 8.731646 g of Fiber per 14 ounces, which is 23% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein11.4 g

20.3%

Raw Spinach has 11.3511398 g of Protein per 14 ounces, which is 20.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Spinach

Vitamin A1861 μg

207%

RAE, retinol activity equivalents

Raw Spinach has 1861.42817 μg of Vitamin A per 14 ounces, which is 207% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.31 mg

25.8%

Thiamine

Raw Spinach has 0.30957654 mg of Vitamin B1 per 14 ounces, which is 25.8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.75 mg

57.7%

Riboflavin

Raw Spinach has 0.75012777 mg of Vitamin B2 per 14 ounces, which is 57.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B32.87 mg

18%

Niacin, nicotinic acid, niacinamide

Raw Spinach has 2.87350532 mg of Vitamin B3 per 14 ounces, which is 18% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B50.26 mg

5.16%

Pantothenic acid

Raw Spinach has 0.25798045 mg of Vitamin B5 per 14 ounces, which is 5.16% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.77 mg

59.5%

Pyridoxine

Raw Spinach has 0.77394135 mg of Vitamin B6 per 14 ounces, which is 59.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B717 μg

56.2%

Biotin

Raw Spinach has 16.8679525 μg of Vitamin B7 per 14 ounces, which is 56.2% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B9770 μg

192%

Folates and Folic Acid

Raw Spinach has 769.97242 μg of Vitamin B9 per 14 ounces, which is 192% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Spinach has 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C112 mg

124%

Ascorbic acid

Raw Spinach has 111.526933 mg of Vitamin C per 14 ounces, which is 124% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Spinach has 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E8.06 mg

53.7%

Tocopherols and Tocotrienols

Raw Spinach has 8.0569279 mg of Vitamin E per 14 ounces, which is 53.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1917 μg

1597%

Phytomenadione or phylloquinone

Raw Spinach has 1916.596297 μg of Vitamin K per 14 ounces, which is 1597% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Spinach

Calcium393 mg

39.3%

Raw Spinach has 392.92407 mg of Calcium per 14 ounces, which is 39.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.52 mg

57.3%

Raw Spinach has 0.5159609 mg of Copper per 14 ounces, which is 57.3% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron10.8 mg

134%

Raw Spinach has 10.7558003 mg of Iron per 14 ounces, which is 134% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium314 mg

74.7%

Raw Spinach has 313.54547 mg of Magnesium per 14 ounces, which is 74.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.56 mg

155%

Raw Spinach has 3.56013021 mg of Manganese per 14 ounces, which is 155% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus194 mg

27.8%

Raw Spinach has 194.47757 mg of Phosphorus per 14 ounces, which is 27.8% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2215 mg

65%

Raw Spinach has 2214.66294 mg of Potassium per 14 ounces, which is 65% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.97 μg

7.2%

Raw Spinach has 3.96893 μg of Selenium per 14 ounces, which is 7.2% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium314 mg

21%

Raw Spinach has 313.54547 mg of Sodium per 14 ounces, which is 21% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.1 mg

19%

Raw Spinach has 2.1035329 mg of Zinc per 14 ounces, which is 19% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water363 g

9.8%

Raw Spinach has 362.760202 g of Water per 14 ounces, which is 9.8% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Spinach:

14 ounces of Spinach has outstanding amounts of Vitamin A, Vitamin B9, Vitamin C and Vitamin K.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B6, Vitamin B7 and Vitamin E.
It also has a good amount of Vitamin B3.
This vegetable has some Vitamin B5.
It has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Raw Spinach:

14 ounces of Spinach has outstanding amounts of Iron and Manganese.
It is an excellent source of Calcium, Copper, Magnesium, Phosphorus, Potassium and Sodium.
It also has a good amount of Selenium and Zinc.

Macronutrients in 14 ounces of Raw Spinach:

14 ounces of Spinach is an excellent source of Omega 3, Fiber and Protein.
It has a good amount of Carbohydrate.
While 14 ounces of product has trace amounts of Fat, Saturated Fat, Sugars and Fructose, it has no Omega 6, Glucose and Sucrose.

Compare Raw Spinach with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Spinach

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Spinach with: