Nutrients in 300 calories of Spinach

Raw Spinach (Spinacia oleracea).

Weight per 300 Calories

Spinach

1304g

Raw Spinach has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

39%

12%

49%

300 kcal ▼

Macro Nutrients

Spinach

Energy300 kcal

10.3%

Raw Spinach has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat5.1 g

5.24%

Raw Spinach has 5.0869565217391 g of Fat per 300 calories, which is 5.24% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.82 g

2.57%

Raw Spinach has 0.82173913043478 g of Saturated Fat per 300 calories, which is 2.57% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.8 g

113%

Raw Spinach has 1.8 g of Omega 3 per 300 calories, which is 113% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.34 g

Raw Spinach has 0.33913043478261 g of Omega 6 per 300 calories, which is 2% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Spinach has 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate47.3 g

36.4%

Raw Spinach has 47.347826086957 g of Carbohydrate per 300 calories, which is 36.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars5.48 g

7.56%

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

Raw Spinach has 5.4782608695652 g of Sugars per 300 calories, which is 7.56% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose1.96 g

2.7%

≤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 1.9565217391304 g of Fructose per 300 calories, which is 2.7% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose1.43 g

Raw Spinach has 1.4347826086957 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.91 g

Raw Spinach has 0.91304347826087 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber28.7 g

75.5%

Raw Spinach has 28.695652173913 g of Fiber per 300 calories, which is 75.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein37.3 g

66.6%

Raw Spinach has 37.304347826087 g of Protein per 300 calories, which is 66.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Spinach

Vitamin A6117 μg

680%

RAE, retinol activity equivalents

Raw Spinach has 6117.3913043478 μg of Vitamin A per 300 calories, which is 680% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B11 mg

84.8%

Thiamine

Raw Spinach has 1.0173913043478 mg of Vitamin B1 per 300 calories, which is 84.8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B22.47 mg

190%

Riboflavin

Raw Spinach has 2.4652173913043 mg of Vitamin B2 per 300 calories, which is 190% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B39.44 mg

59%

Niacin, nicotinic acid, niacinamide

Raw Spinach has 9.4434782608696 mg of Vitamin B3 per 300 calories, which is 59% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B50.85 mg

17%

Pantothenic acid

Raw Spinach has 0.84782608695652 mg of Vitamin B5 per 300 calories, which is 17% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B62.54 mg

196%

Pyridoxine

Raw Spinach has 2.5434782608696 mg of Vitamin B6 per 300 calories, which is 196% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B755.4 μg

185%

Biotin

Raw Spinach has 55.434782608696 μg of Vitamin B7 per 300 calories, which is 185% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B92530 μg

633%

Folates and Folic Acid

Raw Spinach has 2530.4347826087 μg of Vitamin B9 per 300 calories, which is 633% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C367 mg

407%

Ascorbic acid

Raw Spinach has 366.52173913043 mg of Vitamin C per 300 calories, which is 407% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E26.5 mg

177%

Tocopherols and Tocotrienols

Raw Spinach has 26.478260869565 mg of Vitamin E per 300 calories, which is 177% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K6299 μg

5249%

Phytomenadione or phylloquinone

Raw Spinach has 6298.6956521739 μg of Vitamin K per 300 calories, which is 5249% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Spinach

Calcium1291 mg

129%

Raw Spinach has 1291.3043478261 mg of Calcium per 300 calories, which is 129% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.7 mg

188%

Raw Spinach has 1.695652173913 mg of Copper per 300 calories, which is 188% 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

Iron35.3 mg

442%

Raw Spinach has 35.347826086957 mg of Iron per 300 calories, which is 442% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium1030 mg

245%

Raw Spinach has 1030.4347826087 mg of Magnesium per 300 calories, which is 245% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese11.7 mg

509%

Raw Spinach has 11.7 mg of Manganese per 300 calories, which is 509% 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

Phosphorus639 mg

91%

Raw Spinach has 639.13043478261 mg of Phosphorus per 300 calories, which is 91% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium7278 mg

214%

Raw Spinach has 7278.2608695652 mg of Potassium per 300 calories, which is 214% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium13 μg

23.7%

Raw Spinach has 13.04347826087 μg of Selenium per 300 calories, which is 23.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1030 mg

68.7%

Raw Spinach has 1030.4347826087 mg of Sodium per 300 calories, which is 68.7% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc6.9 mg

63%

Raw Spinach has 6.9130434782609 mg of Zinc per 300 calories, which is 63% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1192 g

32.2%

Raw Spinach has 1192.1739130435 g of Water per 300 calories, which is 32.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Spinach:

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

Minerals in 300 calories of Raw Spinach:

300 calories of Spinach has outstanding amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium.
It is an excellent source of Selenium, Sodium and Zinc.

Macronutrients in 300 calories of Raw Spinach:

300 calories of Spinach has outstanding amounts of Omega 3.
It is an excellent source of Carbohydrate, Fiber and Protein.
It also has a good amount of Sugars.
This vegetable has some Fat, Saturated Fat and Fructose.
While 300 calories of product has trace amounts of Omega 6, it has no Glucose and Sucrose.

Compare Raw Spinach with:

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

Food Info

Nutrients in 300 calories of Spinach

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Spinach with: