Food Nutrition Facts: Spinach, raw

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Food Description:
(fdcid: 168462)
Spinach, raw
Scientific Name: Spinacia oleracea
Food Category: Vegetables and Vegetable Products
Food Portion    
Daily Value Age Group    
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Nutrition Facts

1 servings per container
Serving Size gram (100g)

Amount per serving
Calories
23

% Daily Value*
Total Fat 0.39g 0.5%
Saturated Fat 0.06g 0.3%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 79mg 3.4%
Total Carbohydrate 3.63g 1.3%
Dietary Fiber 2.2g 7.9%
Total Sugars 0g
Includes 0g Added Sugars 0%
Protein 2.86g 5.7%

Vitamin D 0mcg 0%
Calcium 99mg 7.6%
Iron 2.71mg 15.1%
Potassium 558mg 11.9%
Vitamin A 469 mcg 52.1%
Vitamin C 28.1mg 31.2%
Thiamin 0.08mg 6.5%
Riboflavin 0.19mg 14.5%
Niacin 0.72mg 4.5%
Vitamin B6 0.2mg 11.5%
Folate 194mcg DFE 48.5%
Phosphorus 49mg 3.9%
Magnesium 79mg 18.8%
Zinc 0.53mg 4.8%
Choline 19.3mg 3.5%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
 
 

Nutrition Highlights
1 Nutrient amount is in 100 gram food
2 Use FDA 2000 calorie diet as Daily Value reference
Calories & Sources
(Calculated1: 29 kcal, Reported: 23 kcal)
Nutrient Gram Calories Percent Rec%2
Carbohydrate 3.63 14.52 49.3% 45-65%
Protein 2.86 11.44 38.8% 10-35%
Total Fat 0.39 3.51 11.9% 20-35%
1 Calories Calculation General Formula:
carbohydrate x 4 + protein x 4 + fat x 9
2 Expert recommended calories range from this source

Top Beneficial Nutrients
Nutrient Amount DV%
Folate, total (Vitamin B-9) 194 µg 48.50%
Iron, Fe 2.71 mg 15.06%
Potassium, K 558 mg 11.87%

Other Top Minerals and Vitamins
Nutrient Amount DV%
Vitamin K (phylloquinone) 482.9 µg 402.42%
Vitamin A, IU 9,377 IU 187.54%
Vitamin A, RAE 469 µg 52.11%
Folate, food 194 µg 48.50%
Folate, DFE 194 µg 48.50%
Manganese, Mn 0.897 mg 39.00%
Vitamin C, total ascorbic acid 28.1 mg 31.22%
Magnesium, Mg 79 mg 18.81%
Riboflavin (Vitamin B-2) 0.189 mg 14.54%
Copper, Cu 0.13 mg 14.44%
Vitamin E (alpha-tocopherol) 2.03 mg 13.53%
Vitamin B6 0.195 mg 11.47%


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Food Nutrition Detail
Macronutrients (Proximates) Hide 0 Value Nutrients
Nutrient Name Amount DV% Daily Value
Water 91.4 g
Energy 23 kcal 1.15% 2,000 kcal
Energy 97 kJ
Protein 2.86 g 5.72% 50 g
Total lipid (fat) 0.39 g 0.50% 78 g
Ash 1.72 g

Minerals Hide 0 Value Nutrients
Nutrient Name Amount DV% Daily Value
Calcium, Ca 99 mg 7.62% 1,300 mg
Iron, Fe 2.71 mg 15.06% 18 mg
Magnesium, Mg 79 mg 18.81% 420 mg
Phosphorus, P 49 mg 3.92% 1,250 mg
Potassium, K 558 mg 11.87% 4,700 mg
Sodium, Na 79 mg 3.43% 2,300 mg
Zinc, Zn 0.53 mg 4.82% 11 mg
Copper, Cu 0.13 mg 14.44% 0.9 mg
Manganese, Mn 0.897 mg 39.00% 2.3 mg
Selenium, Se 1 µg 1.82% 55 µg

Vitamins and Other Components Hide 0 Value Nutrients
Nutrient Name Amount DV% Daily Value
Vitamin C, total ascorbic acid 28.1 mg 31.22% 90 mg
Thiamin (Vitamin B-1) 0.078 mg 6.50% 1.2 mg
Riboflavin (Vitamin B-2) 0.189 mg 14.54% 1.3 mg
Niacin (Vitamin B-3) 0.724 mg 4.52% 16 mg
Pantothenic acid (Vitamin B-5) 0.065 mg 1.30% 5 mg
Vitamin B6 0.195 mg 11.47% 1.7 mg
Folate, total (Vitamin B-9) 194 µg 48.50% 400 µg
Folic acid 0 µg
Folate, food 194 µg 48.50% 400 µg
Folate, DFE 194 µg 48.50% 400 µg
Choline, total 19.3 mg 3.51% 550 mg
Betaine 102.6 mg
Vitamin B12 0 µg 0.00% 2.4 µg
Vitamin B-12, added 0 µg
Vitamin A, RAE 469 µg 52.11% 900 µg
Retinol 0 µg
Carotene, beta 5626 µg
Carotene, alpha 0 µg
Cryptoxanthin, beta 0 µg
Vitamin A, IU 9377 IU 187.54% 5,000 IU
Lycopene 0 µg
Lutein + zeaxanthin 12198 µg
Vitamin E (alpha-tocopherol) 2.03 mg 13.53% 15 mg
Vitamin E, added 0 mg
Tocopherol, beta 0 mg
Tocopherol, gamma 0.18 mg
Tocopherol, delta 0 mg
Tocotrienol, alpha 0 mg
Tocotrienol, beta 0 mg
Tocotrienol, gamma 0 mg
Tocotrienol, delta 0 mg
Vitamin D (D2 + D3), International Units 0 IU
Vitamin D (D2 + D3) 0 µg 0.00% 20 µg
Vitamin K (phylloquinone) 482.9 µg 402.42% 120 µg

Proteins and Amino Acids Hide 0 Value Nutrients
Nutrient Name Amount DV% Daily Value
Tryptophan 0.039 g
Threonine 0.122 g
Isoleucine 0.147 g
Leucine 0.223 g
Lysine 0.174 g
Methionine 0.053 g
Cystine 0.035 g
Phenylalanine 0.129 g
Tyrosine 0.108 g
Valine 0.161 g
Arginine 0.162 g
Histidine 0.064 g
Alanine 0.142 g
Aspartic acid 0.24 g
Glutamic acid 0.343 g
Glycine 0.134 g
Proline 0.112 g
Serine 0.104 g
Alcohol, ethyl 0 g
Caffeine 0 mg
Theobromine 0 mg

Carbohydrates and Sugar Hide 0 Value Nutrients
Nutrient Name Amount DV% Daily Value
Carbohydrate, by difference 3.63 g 1.32% 275 g
Fiber, total dietary 2.2 g 7.86% 28 g
Sugars, Total 0.42 g
Sucrose 0.07 g
Glucose 0.11 g
Fructose 0.15 g
Lactose 0 g
Maltose 0 g
Galactose 0.1 g

Fats and Fatty Acids (Lipids) Hide 0 Value Nutrients
Nutrient Name Amount DV% Daily Value
Fatty acids, total saturated 0.063 g 0.32% 20 g
SFA 4:0 0 g
SFA 6:0 0 g
SFA 8:0 0 g
SFA 10:0 0 g
SFA 12:0 0 g
SFA 14:0 0.01 g
SFA 16:0 0.049 g
SFA 18:0 0.004 g
Fatty acids, total monounsaturated 0.01 g
MUFA 16:1 0.005 g
MUFA 18:1 0.005 g
MUFA 20:1 0 g
MUFA 22:1 0 g
Fatty acids, total polyunsaturated 0.165 g
PUFA 18:2 0.026 g
PUFA 18:3 0.138 g
PUFA 18:4 0 g
PUFA 20:4 0 g
PUFA 20:5 n-3 (EPA) 0 g
PUFA 22:5 n-3 (DPA) 0 g
PUFA 22:6 n-3 (DHA) 0 g
Fatty acids, total trans 0 g
Cholesterol 0 mg 0.00% 300 mg
Phytosterols 9 mg




USDA FoodData Central Food nutrition facts is fetched from U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Dietary Reference Intakes The Dietary Reference Intakes data is from Institute of Medicine of National Academies 2006. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press. https://doi.org/10.17226/11537
Nutrition Facts Label Nutrition Daily Values on the Nutrition Facts Label is based on U.S. FOOD & DRUG Administration Nutrition Education Resources & Materials. https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/
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