Nutrients in 1 pound of Spinach

Raw Spinach (Spinacia oleracea).

Macros Ratio

Protein Fat Carbs

39%

12%

49%

1 lb ▼

Macro Nutrients

Spinach

Energy104 kcal

3.6%

Raw Spinach has 104.32616 kcal of Energy per 1 pound, which is 3.6% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.77 g

1.82%

Raw Spinach has 1.7690088 g of Fat per 1 pound, which is 1.82% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.29 g

0.89%

Raw Spinach has 0.28576296 g of Saturated Fat per 1 pound, which is 0.89% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.63 g

39%

Raw Spinach has 0.62595696 g of Omega 3 per 1 pound, which is 39% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.12 g

0.69%

Raw Spinach has 0.11793392 g of Omega 6 per 1 pound, which is 0.69% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Spinach has 0 mg of Cholesterol per 1 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate16.5 g

12.7%

Raw Spinach has 16.4653896 g of Carbohydrate per 1 pound, which is 12.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.9 g

2.63%

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

Raw Spinach has 1.9050864 g of Sugars per 1 pound, which is 2.63% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.68 g

0.94%

≤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 0.680388 g of Fructose per 1 pound, which is 0.94% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.5 g

Raw Spinach has 0.4989512 g of Glucose per 1 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.32 g

Raw Spinach has 0.3175144 g of Sucrose per 1 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber9.98 g

26.3%

Raw Spinach has 9.979024 g of Fiber per 1 pound, which is 26.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein13 g

23%

Raw Spinach has 12.9727312 g of Protein per 1 pound, which is 23% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Spinach

Vitamin A2127 μg

236%

RAE, retinol activity equivalents

Raw Spinach has 2127.34648 μg of Vitamin A per 1 pound, which is 236% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.35 mg

29.5%

Thiamine

Raw Spinach has 0.35380176 mg of Vitamin B1 per 1 pound, which is 29.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.86 mg

66%

Riboflavin

Raw Spinach has 0.85728888 mg of Vitamin B2 per 1 pound, which is 66% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B33.3 mg

20.5%

Niacin, nicotinic acid, niacinamide

Raw Spinach has 3.28400608 mg of Vitamin B3 per 1 pound, which is 20.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B50.29 mg

5.9%

Pantothenic acid

Raw Spinach has 0.2948348 mg of Vitamin B5 per 1 pound, which is 5.9% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.88 mg

68%

Pyridoxine

Raw Spinach has 0.8845044 mg of Vitamin B6 per 1 pound, which is 68% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B719.3 μg

64.3%

Biotin

Raw Spinach has 19.27766 μg of Vitamin B7 per 1 pound, which is 64.3% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B9880 μg

220%

Folates and Folic Acid

Raw Spinach has 879.96848 μg of Vitamin B9 per 1 pound, which is 220% 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 1 pound, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C127 mg

142%

Ascorbic acid

Raw Spinach has 127.459352 mg of Vitamin C per 1 pound, which is 142% 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 1 pound, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E9.2 mg

61.4%

Tocopherols and Tocotrienols

Raw Spinach has 9.2079176 mg of Vitamin E per 1 pound, which is 61.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2190 μg

1825%

Phytomenadione or phylloquinone

Raw Spinach has 2190.395768 μg of Vitamin K per 1 pound, which is 1825% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Spinach

Calcium449 mg

45%

Raw Spinach has 449.05608 mg of Calcium per 1 pound, which is 45% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.59 mg

65.5%

Raw Spinach has 0.5896696 mg of Copper per 1 pound, which is 65.5% 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

Iron12.3 mg

154%

Raw Spinach has 12.2923432 mg of Iron per 1 pound, which is 154% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium358 mg

85.3%

Raw Spinach has 358.33768 mg of Magnesium per 1 pound, which is 85.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese4.07 mg

177%

Raw Spinach has 4.06872024 mg of Manganese per 1 pound, which is 177% 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

Phosphorus222 mg

31.8%

Raw Spinach has 222.26008 mg of Phosphorus per 1 pound, which is 31.8% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2531 mg

74.4%

Raw Spinach has 2531.04336 mg of Potassium per 1 pound, which is 74.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium4.54 μg

8.25%

Raw Spinach has 4.53592 μg of Selenium per 1 pound, which is 8.25% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium358 mg

24%

Raw Spinach has 358.33768 mg of Sodium per 1 pound, which is 24% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.4 mg

22%

Raw Spinach has 2.4040376 mg of Zinc per 1 pound, which is 22% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water415 g

11.2%

Raw Spinach has 414.583088 g of Water per 1 pound, which is 11.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 pound of Raw Spinach:

1 pound 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 B3, Vitamin B6, Vitamin B7 and Vitamin E.
It also has some Vitamin B5.
It has no Vitamin B12 and Vitamin D.

Minerals in 1 pound of Raw Spinach:

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

Macronutrients in 1 pound of Raw Spinach:

1 pound of Spinach is an excellent source of Omega 3, Fiber and Protein.
It has a good amount of Carbohydrate.
It also has some Sugars.
While 1 pound of product has trace amounts of Fat, Saturated Fat 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 1 pound of Spinach

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Spinach with: