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Nutrients in 100 calories of Spinach

Raw Spinach (Spinacia oleracea).

Weight per 100 Calories

Spinach
435g

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

Macros Ratio

Protein Fat Carbs
39%
12%
49%
100 kcal ▼

Macro Nutrients

Spinach
Energy100 kcal
3.45%
Raw Spinach has 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.7 g
1.75%
Raw Spinach has 1.695652173913 g of Fat per 100 calories, which is 1.75% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.27 g
0.86%
Raw Spinach has 0.27391304347826 g of Saturated Fat per 100 calories, which is 0.86% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.6 g
37.5%
Raw Spinach has 0.6 g of Omega 3 per 100 calories, which is 37.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.11 g
0.66%
Raw Spinach has 0.11304347826087 g of Omega 6 per 100 calories, which is 0.66% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Spinach has 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate15.8 g
12%
Raw Spinach has 15.782608695652 g of Carbohydrate per 100 calories, which is 12% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars1.83 g
2.5%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Spinach has 1.8260869565217 g of Sugars per 100 calories, which is 2.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose0.65 g
0.9%
≤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 0.65217391304348 g of Fructose per 100 calories, which is 0.9% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose0.48 g
%
Raw Spinach has 0.47826086956522 g of Glucose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0.3 g
%
Raw Spinach has 0.30434782608696 g of Sucrose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber9.57 g
25%
Raw Spinach has 9.5652173913043 g of Fiber per 100 calories, which is 25% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein12.4 g
22.2%
Raw Spinach has 12.434782608696 g of Protein per 100 calories, which is 22.2% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Spinach
Vitamin A2039 μg
227%
RAE, retinol activity equivalents
Raw Spinach has 2039.1304347826 μg of Vitamin A per 100 calories, which is 227% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A
Vitamin B10.34 mg
28.3%
Thiamine
Raw Spinach has 0.33913043478261 mg of Vitamin B1 per 100 calories, which is 28.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.82 mg
63.2%
Riboflavin
Raw Spinach has 0.82173913043478 mg of Vitamin B2 per 100 calories, which is 63.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.15 mg
19.7%
Niacin, nicotinic acid, niacinamide
Raw Spinach has 3.1478260869565 mg of Vitamin B3 per 100 calories, which is 19.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.28 mg
5.65%
Pantothenic acid
Raw Spinach has 0.28260869565217 mg of Vitamin B5 per 100 calories, which is 5.65% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.85 mg
65.2%
Pyridoxine
Raw Spinach has 0.84782608695652 mg of Vitamin B6 per 100 calories, which is 65.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B718.5 μg
61.6%
Biotin
Raw Spinach has 18.478260869565 μg of Vitamin B7 per 100 calories, which is 61.6% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years
Vitamin B9843 μg
211%
Folates and Folic Acid
Raw Spinach has 843.47826086957 μg of Vitamin B9 per 100 calories, which is 211% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Spinach has 0 μg of Vitamin B12 per 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C122 mg
136%
Ascorbic acid
Raw Spinach has 122.17391304348 mg of Vitamin C per 100 calories, which is 136% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Spinach has 0 IU of Vitamin D per 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E8.83 mg
59%
Tocopherols and Tocotrienols
Raw Spinach has 8.8260869565217 mg of Vitamin E per 100 calories, which is 59% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K2100 μg
1750%
Phytomenadione or phylloquinone
Raw Spinach has 2099.5652173913 μg of Vitamin K per 100 calories, which is 1750% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Spinach
Calcium430 mg
43%
Raw Spinach has 430.4347826087 mg of Calcium per 100 calories, which is 43% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.57 mg
63%
Raw Spinach has 0.56521739130435 mg of Copper per 100 calories, which is 63% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron11.8 mg
147%
Raw Spinach has 11.782608695652 mg of Iron per 100 calories, which is 147% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium343 mg
81.8%
Raw Spinach has 343.47826086957 mg of Magnesium per 100 calories, which is 81.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese3.9 mg
170%
Raw Spinach has 3.9 mg of Manganese per 100 calories, which is 170% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus213 mg
30.4%
Raw Spinach has 213.04347826087 mg of Phosphorus per 100 calories, which is 30.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium2426 mg
71.4%
Raw Spinach has 2426.0869565217 mg of Potassium per 100 calories, which is 71.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium4.35 μg
7.9%
Raw Spinach has 4.3478260869565 μg of Selenium per 100 calories, which is 7.9% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium343 mg
23%
Raw Spinach has 343.47826086957 mg of Sodium per 100 calories, which is 23% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc2.3 mg
21%
Raw Spinach has 2.304347826087 mg of Zinc per 100 calories, which is 21% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water397 g
10.7%
Raw Spinach has 397.39130434783 g of Water per 100 calories, which is 10.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 calories of Raw Spinach:
Minerals in 100 calories of Raw Spinach:
Macronutrients in 100 calories of Raw Spinach:



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