Nutrients in 100 grams of Spinach

Raw Spinach (Spinacia oleracea).

Macros Ratio

Protein Fat Carbs

39%

12%

49%

100 g ▼

Macro Nutrients

Spinach

Energy23 kcal

0.79%

Raw Spinach has 23 kcal of Energy per 100 grams, which is 0.79% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.39 g

0.4%

Raw Spinach has 0.39 g of Fat per 100 grams, which is 0.4% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.063 g

0.2%

Raw Spinach has 0.063 g of Saturated Fat per 100 grams, which is 0.2% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.14 g

8.63%

Raw Spinach has 0.138 g of Omega 3 per 100 grams, which is 8.63% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.026 g

0.15%

Raw Spinach has 0.026 g of Omega 6 per 100 grams, which is 0.15% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Spinach has 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate3.63 g

2.8%

Raw Spinach has 3.63 g of Carbohydrate per 100 grams, which is 2.8% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.42 g

0.58%

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

Raw Spinach has 0.42 g of Sugars per 100 grams, which is 0.58% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.15 g

0.21%

≤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 0.15 g of Fructose per 100 grams, which is 0.21% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.11 g

Raw Spinach has 0.11 g of Glucose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.07 g

Raw Spinach has 0.07 g of Sucrose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber2.2 g

5.8%

Raw Spinach has 2.2 g of Fiber per 100 grams, which is 5.8% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein2.86 g

5.1%

Raw Spinach has 2.86 g of Protein per 100 grams, which is 5.1% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Spinach

Vitamin A469 μg

52%

RAE, retinol activity equivalents

Raw Spinach has 469 μg of Vitamin A per 100 grams, which is 52% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.078 mg

6.5%

Thiamine

Raw Spinach has 0.078 mg of Vitamin B1 per 100 grams, which is 6.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.19 mg

14.5%

Riboflavin

Raw Spinach has 0.189 mg of Vitamin B2 per 100 grams, which is 14.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.72 mg

4.53%

Niacin, nicotinic acid, niacinamide

Raw Spinach has 0.724 mg of Vitamin B3 per 100 grams, which is 4.53% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.065 mg

1.3%

Pantothenic acid

Raw Spinach has 0.065 mg of Vitamin B5 per 100 grams, which is 1.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.2 mg

15%

Pyridoxine

Raw Spinach has 0.195 mg of Vitamin B6 per 100 grams, which is 15% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B74.25 μg

14%

Biotin

Raw Spinach has 4.25 μg of Vitamin B7 per 100 grams, which is 14% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B9194 μg

48.5%

Folates and Folic Acid

Raw Spinach has 194 μg of Vitamin B9 per 100 grams, which is 48.5% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C28 mg

31.2%

Ascorbic acid

Raw Spinach has 28.1 mg of Vitamin C per 100 grams, which is 31.2% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E2.03 mg

13.5%

Tocopherols and Tocotrienols

Raw Spinach has 2.03 mg of Vitamin E per 100 grams, which is 13.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K483 μg

402%

Phytomenadione or phylloquinone

Raw Spinach has 482.9 μg of Vitamin K per 100 grams, which is 402% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Spinach

Calcium99 mg

9.9%

Raw Spinach has 99 mg of Calcium per 100 grams, which is 9.9% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.13 mg

14.4%

Raw Spinach has 0.13 mg of Copper per 100 grams, which is 14.4% 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

Iron2.7 mg

34%

Raw Spinach has 2.71 mg of Iron per 100 grams, which is 34% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium79 mg

19%

Raw Spinach has 79 mg of Magnesium per 100 grams, which is 19% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.9 mg

39%

Raw Spinach has 0.897 mg of Manganese per 100 grams, which is 39% 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

Phosphorus49 mg

Raw Spinach has 49 mg of Phosphorus per 100 grams, which is 7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium558 mg

16.4%

Raw Spinach has 558 mg of Potassium per 100 grams, which is 16.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1 μg

1.8%

Raw Spinach has 1 μg of Selenium per 100 grams, which is 1.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium79 mg

5.27%

Raw Spinach has 79 mg of Sodium per 100 grams, which is 5.27% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.53 mg

4.8%

Raw Spinach has 0.53 mg of Zinc per 100 grams, which is 4.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water91 g

2.47%

Raw Spinach has 91.4 g of Water per 100 grams, which is 2.47% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Raw Spinach:

100 grams of Spinach has outstanding amounts of Vitamin K.
It is an excellent source of Vitamin A, Vitamin B9 and Vitamin C.
It also has a good amount of Vitamin B2, Vitamin B6, Vitamin B7 and Vitamin E.
This vegetable has some Vitamin B1 and Vitamin B3.
While 100 grams of product has trace amounts of Vitamin B5, it has no Vitamin B12 and Vitamin D.

Minerals in 100 grams of Raw Spinach:

100 grams of Spinach is an excellent source of Iron and Manganese.
It has a good amount of Calcium, Copper, Magnesium, Phosphorus and Potassium.
It also has some Sodium and Zinc.
The product has trace amounts of Selenium.

Macronutrients in 100 grams of Raw Spinach:

100 grams of Spinach has a good amount of Omega 3.
It has some Carbohydrate, Fiber and Protein.
It has no Fat, Saturated Fat, Omega 6, Sugars, Fructose, Glucose and Sucrose.

Compare Raw Spinach with:

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

Food Info

Nutrients in 100 grams of Spinach

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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