Nutrients in 500 calories of Spinach

Raw Spinach (Spinacia oleracea).

Weight per 500 Calories

Spinach

2174g

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

Macros Ratio

Protein Fat Carbs

39%

12%

49%

500 kcal ▼

Macro Nutrients

Spinach

Energy500 kcal

17.2%

Raw Spinach has 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat8.48 g

8.74%

Raw Spinach has 8.4782608695652 g of Fat per 500 calories, which is 8.74% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.37 g

4.28%

Raw Spinach has 1.3695652173913 g of Saturated Fat per 500 calories, which is 4.28% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 33 g

188%

Raw Spinach has 3 g of Omega 3 per 500 calories, which is 188% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.57 g

3.32%

Raw Spinach has 0.56521739130435 g of Omega 6 per 500 calories, which is 3.32% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Spinach has 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate79 g

60.7%

Raw Spinach has 78.913043478261 g of Carbohydrate per 500 calories, which is 60.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars9.13 g

12.6%

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

Raw Spinach has 9.1304347826087 g of Sugars per 500 calories, which is 12.6% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose3.26 g

4.5%

≤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 3.2608695652174 g of Fructose per 500 calories, which is 4.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose2.4 g

Raw Spinach has 2.3913043478261 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose1.52 g

Raw Spinach has 1.5217391304348 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber48 g

126%

Raw Spinach has 47.826086956522 g of Fiber per 500 calories, which is 126% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein62 g

111%

Raw Spinach has 62.173913043478 g of Protein per 500 calories, which is 111% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Spinach

Vitamin A10196 μg

1133%

RAE, retinol activity equivalents

Raw Spinach has 10195.652173913 μg of Vitamin A per 500 calories, which is 1133% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B11.7 mg

141%

Thiamine

Raw Spinach has 1.695652173913 mg of Vitamin B1 per 500 calories, which is 141% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B24.1 mg

316%

Riboflavin

Raw Spinach has 4.1086956521739 mg of Vitamin B2 per 500 calories, which is 316% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B315.7 mg

98%

Niacin, nicotinic acid, niacinamide

Raw Spinach has 15.739130434783 mg of Vitamin B3 per 500 calories, which is 98% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.4 mg

28.3%

Pantothenic acid

Raw Spinach has 1.4130434782609 mg of Vitamin B5 per 500 calories, which is 28.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B64.24 mg

326%

Pyridoxine

Raw Spinach has 4.2391304347826 mg of Vitamin B6 per 500 calories, which is 326% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B792 μg

308%

Biotin

Raw Spinach has 92.391304347826 μg of Vitamin B7 per 500 calories, which is 308% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B94217 μg

1054%

Folates and Folic Acid

Raw Spinach has 4217.3913043478 μg of Vitamin B9 per 500 calories, which is 1054% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C611 mg

679%

Ascorbic acid

Raw Spinach has 610.86956521739 mg of Vitamin C per 500 calories, which is 679% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E44 mg

294%

Tocopherols and Tocotrienols

Raw Spinach has 44.130434782609 mg of Vitamin E per 500 calories, which is 294% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K10498 μg

8748%

Phytomenadione or phylloquinone

Raw Spinach has 10497.826086957 μg of Vitamin K per 500 calories, which is 8748% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Spinach

Calcium2152 mg

215%

Raw Spinach has 2152.1739130435 mg of Calcium per 500 calories, which is 215% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper2.83 mg

314%

Raw Spinach has 2.8260869565217 mg of Copper per 500 calories, which is 314% 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

Iron59 mg

736%

Raw Spinach has 58.913043478261 mg of Iron per 500 calories, which is 736% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium1717 mg

409%

Raw Spinach has 1717.3913043478 mg of Magnesium per 500 calories, which is 409% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese19.5 mg

848%

Raw Spinach has 19.5 mg of Manganese per 500 calories, which is 848% 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

Phosphorus1065 mg

152%

Raw Spinach has 1065.2173913043 mg of Phosphorus per 500 calories, which is 152% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium12130 mg

357%

Raw Spinach has 12130.434782609 mg of Potassium per 500 calories, which is 357% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium21.7 μg

39.5%

Raw Spinach has 21.739130434783 μg of Selenium per 500 calories, which is 39.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1717 mg

114%

Raw Spinach has 1717.3913043478 mg of Sodium per 500 calories, which is 114% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc11.5 mg

105%

Raw Spinach has 11.521739130435 mg of Zinc per 500 calories, which is 105% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1987 g

53.7%

Raw Spinach has 1986.9565217391 g of Water per 500 calories, which is 53.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Spinach:

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

Minerals in 500 calories of Raw Spinach:

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

Macronutrients in 500 calories of Raw Spinach:

500 calories of Spinach has outstanding amounts of Omega 3, Fiber and Protein.
It is an excellent source of Carbohydrate.
It also has a good amount of Fat and Sugars.
This vegetable has some Saturated Fat, Omega 6 and Fructose.
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 500 calories of Spinach

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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