Food Nutrition Facts:
Spinach, cooked, boiled, drained, without salt

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Food Description:
(fdcid: 168463)
Spinach, cooked, boiled, drained, without salt
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 0.3g 0.3%
Saturated Fat 0g 0.2%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 70mg 3%
Total Carbohydrate 3.8g 1.4%
Dietary Fiber 2.4g 9.6%
Total Sugars 0.4g
Includes 0g Added Sugars 0%
Protein 3g 6.5%

Vitamin D 0mcg 0%
Calcium 136mg 13.6%
Iron 3.6mg 19.8%
Potassium 466mg 9.9%
Vitamin A 524mcg 74.9%
Vitamin C 9.8mg 13.1%
Thiamin 0.1mg 8.6%
Riboflavin 0.2mg 21.5%
Niacin 0.5mg 3.5%
Vitamin B6 0.2mg 18.6%
Folate 146mcg DFE 36.5%
Phosphorus 56mg 8%
Magnesium 87mg 27.2%
Zinc 0.8mg 9.5%
Choline 19.7mg 4.6%

* 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 Female 31-50 years old as Daily Value reference
Calories & Sources
(Calculated1: 29 kcal, Reported: 23 kcal)
Nutrient Gram Calories Percent Rec%2
Carbohydrate 3.75 15.00 51.3% 45-65%
Protein 2.97 11.88 40.7% 10-35%
Total Fat 0.26 2.34 8.0% 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%
Iron, Fe 3.57 mg 19.83%
Calcium, Ca 136 mg 13.60%

Other Top Minerals and Vitamins
Nutrient Amount DV%
Vitamin K (phylloquinone) 493.6 µg 548.44%
Vitamin A, RAE 524 µg 74.86%
Manganese, Mn 0.935 mg 51.94%
Folate, total (Vitamin B-9) 146 µg 36.50%
Folate, food 146 µg 36.50%
Folate, DFE 146 µg 36.50%
Magnesium, Mg 87 mg 27.19%
Riboflavin (Vitamin B-2) 0.236 mg 21.45%
Copper, Cu 0.174 mg 19.33%
Vitamin B6 0.242 mg 18.62%
Vitamin E (alpha-tocopherol) 2.08 mg 13.87%
Vitamin C, total ascorbic acid 9.8 mg 13.07%


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Food Nutrition Detail
Macronutrients (Proximates) Hide 0 Value Nutrients
Nutrient Name Amount DV% Daily Value
Water 91.21 g 3.38% 2,700 g
Energy 23 kcal 1.15% 2,000 kcal
Energy 96 kJ
Protein 2.97 g 6.46% 46 g
Total lipid (fat) 0.26 g 0.33% 78 g
Ash 1.81 g

Minerals Hide 0 Value Nutrients
Nutrient Name Amount DV% Daily Value
Calcium, Ca 136 mg 13.60% 1,000 mg
Iron, Fe 3.57 mg 19.83% 18 mg
Magnesium, Mg 87 mg 27.19% 320 mg
Phosphorus, P 56 mg 8.00% 700 mg
Potassium, K 466 mg 9.91% 4,700 mg
Sodium, Na 70 mg 3.04% 2,300 mg
Zinc, Zn 0.76 mg 9.50% 8 mg
Copper, Cu 0.174 mg 19.33% 0.9 mg
Manganese, Mn 0.935 mg 51.94% 1.8 mg
Selenium, Se 1.5 µg 2.73% 55 µg
Fluoride, F 37.8 µg 1.26% 3,000 µg

Vitamins and Other Components Hide 0 Value Nutrients
Nutrient Name Amount DV% Daily Value
Vitamin C, total ascorbic acid 9.8 mg 13.07% 75 mg
Thiamin (Vitamin B-1) 0.095 mg 8.64% 1.1 mg
Riboflavin (Vitamin B-2) 0.236 mg 21.45% 1.1 mg
Niacin (Vitamin B-3) 0.49 mg 3.50% 14 mg
Pantothenic acid (Vitamin B-5) 0.145 mg 2.90% 5 mg
Vitamin B6 0.242 mg 18.62% 1.3 mg
Folate, total (Vitamin B-9) 146 µg 36.50% 400 µg
Folic acid 0 µg
Folate, food 146 µg 36.50% 400 µg
Folate, DFE 146 µg 36.50% 400 µg
Choline, total 19.7 mg 4.64% 425 mg
Betaine 89 mg
Vitamin B12 0 µg 0.00% 2.4 µg
Vitamin B-12, added 0 µg
Vitamin A, RAE 524 µg 74.86% 700 µg
Retinol 0 µg
Carotene, beta 6288 µg
Carotene, alpha 0 µg
Cryptoxanthin, beta 0 µg
Vitamin A, IU 10481 IU
Lycopene 0 µg
Lutein + zeaxanthin 11308 µg
Vitamin E (alpha-tocopherol) 2.08 mg 13.87% 15 mg
Vitamin E, added 0 mg
Vitamin D (D2 + D3), International Units 0 IU
Vitamin D (D2 + D3) 0 µg 0.00% 15 µg
Vitamin K (phylloquinone) 493.6 µg 548.44% 90 µg

Proteins and Amino Acids Hide 0 Value Nutrients
Nutrient Name Amount DV% Daily Value
Tryptophan 0.04 g
Threonine 0.127 g
Isoleucine 0.152 g
Leucine 0.231 g
Lysine 0.182 g
Methionine 0.055 g
Cystine 0.035 g
Phenylalanine 0.134 g
Tyrosine 0.113 g
Valine 0.168 g
Arginine 0.168 g
Histidine 0.066 g
Alanine 0.147 g
Aspartic acid 0.25 g
Glutamic acid 0.357 g
Glycine 0.14 g
Proline 0.116 g
Serine 0.107 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 3.75 g 1.36% 275 g
Fiber, total dietary 2.4 g 9.60% 25 g
Sugars, Total 0.43 g 0.33% 130 g

Fats and Fatty Acids (Lipids) Hide 0 Value Nutrients
Nutrient Name Amount DV% Daily Value
Fatty acids, total saturated 0.043 g 0.21% 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 0.006 g
SFA 16:0 0.033 g
SFA 18:0 0.003 g
Fatty acids, total monounsaturated 0.006 g
MUFA 16:1 0.003 g
MUFA 18:1 0.003 g
MUFA 20:1 0 g
MUFA 22:1 0 g
Fatty acids, total polyunsaturated 0.109 g
PUFA 18:2 0.017 g
PUFA 18:3 0.092 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




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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