Food Nutrition Facts:
Spinach, cooked, boiled, drained, with salt

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Food Description:
(fdcid: 170531)
 Spinach, cooked, boiled, drained, with 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 0.26g 0.3%
Saturated Fat 0.04g 0.2%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 306mg 13.3%
Total Carbohydrate 3.75g 1.4%
Dietary Fiber 2.4g 8.6%
Total Sugars 0.43g
Includes 0g Added Sugars 0%
Protein 2.97g 5.9%
Vitamin D 0mcg 0%
Calcium 136mg 10.5%
Iron 3.57mg 19.8%
Potassium 466mg 9.9%
Vitamin A 524 mcg 58.2%
Vitamin C 9.8mg 10.9%
Thiamin 0.1mg 7.9%
Riboflavin 0.24mg 18.2%
Niacin 0.49mg 3.1%
Vitamin B6 0.24mg 14.2%
Folate 146mcg DFE 36.5%
Phosphorus 56mg 4.5%
Magnesium 87mg 20.7%
Zinc 0.76mg 6.9%
Choline 19.7mg 3.6%
* 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 FDA 2000 calorie diet 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%
Folate, total (Vitamin B9) 146 µg 36.50%
Iron, Fe 3.57 mg 19.83%
Calcium, Ca 136 mg 10.46%

Potential Health Risk Nutrients
Nutrient Amount DV%
Sodium, Na 306 mg 13.30%

Other Top Beneficial Nutrients
Nutrient Amount DV%
Vitamin K (phylloquinone) 493.6 µg 411.33%
Vitamin A, IU 10,481 IU 209.62%
Vitamin A, RAE 524 µg 58.22%
Manganese, Mn 0.935 mg 40.65%
Folate, food 146 µg 36.50%
Folate, DFE 146 µg 36.50%
Magnesium, Mg 87 mg 20.71%
Copper, Cu 0.174 mg 19.33%
Riboflavin (Vitamin B2) 0.236 mg 18.15%
Vitamin B6 0.242 mg 14.24%
Vitamin E (alpha-tocopherol) 2.08 mg 13.87%
Vitamin C, total ascorbic acid 9.8 mg 10.89%


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Food Nutrition Detail
Macronutrients (Proximates) Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Water 91.21 g
Energy 23 kcal 1.15% 2,000 kcal
Energy 96 kJ
Protein 2.97 g 5.94% 50 g
Total lipid (fat) 0.26 g 0.33% 78 g
Ash 1.81 g

Minerals Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Calcium, Ca 136 mg 10.46% 1,300 mg
Iron, Fe 3.57 mg 19.83% 18 mg
Magnesium, Mg 87 mg 20.71% 420 mg
Phosphorus, P 56 mg 4.48% 1,250 mg
Potassium, K 466 mg 9.91% 4,700 mg
Sodium, Na 306 mg 13.30% 2,300 mg
Zinc, Zn 0.76 mg 6.91% 11 mg
Copper, Cu 0.174 mg 19.33% 0.9 mg
Manganese, Mn 0.935 mg 40.65% 2.3 mg
Selenium, Se 1.5 µg 2.73% 55 µg
Fluoride, F 37.8 µg

Vitamins and Other Components Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Vitamin C, total ascorbic acid 9.8 mg 10.89% 90 mg
Thiamin (Vitamin B1) 0.095 mg 7.92% 1.2 mg
Riboflavin (Vitamin B2) 0.236 mg 18.15% 1.3 mg
Niacin (Vitamin B3) 0.49 mg 3.06% 16 mg
Pantothenic acid (Vitamin B5) 0.145 mg 2.90% 5 mg
Vitamin B6 0.242 mg 14.24% 1.7 mg
Folate, total (Vitamin B9) 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 3.58% 550 mg
Betaine 89 mg
Vitamin B12 0 µg 0.00% 2.4 µg
Vitamin B-12, added 0 µg
Vitamin A, RAE 524 µg 58.22% 900 µg
Retinol 0 µg
Carotene, beta 6288 µg
Carotene, alpha 0 µg
Cryptoxanthin, beta 0 µg
Vitamin A, IU 10481 IU 209.62% 5,000 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% 20 µg
Vitamin K (phylloquinone) 493.6 µg 411.33% 120 µg


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Proteins and Amino Acids Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref 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% Ref Daily Value
Carbohydrate, by difference 3.75 g 1.36% 275 g
Fiber, total dietary 2.4 g 8.57% 28 g
Total Sugars 0.43 g 0.86% 50 g

Fats and Fatty Acids (Lipids) Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Fatty acids, total saturated 0.043 g 0.21% 20 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
Fatty acids, total polyunsaturated 0.109 g
PUFA 18:2 0.017 g
PUFA 18:3 0.092 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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