Canned Spinach Nutrition

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Nutrition Facts

Serving Size

1 cup (214g)

Amount per serving

Calories

% Daily Value *

Total Fat 1.1g

Saturated Fat 0.2g

Trans Fat 0g

Cholesterol 0mg

Sodium 689mg

30%

Total Carbohydrate 7.3g

Dietary Fiber 5.1g

18%

Total Sugars 0.9g

Protein 6g

Vitamin D 0 IU

Calcium 272mg

21%

Iron 5mg

27%

Potassium 740mg

16%

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.

Using default Daily Values from FDA.

Detailed Nutrient Information

Vitamin C

34%

30.6 mg

Thiamin

0.03 mg

Riboflavin

23%

0.3 mg

Niacin

0.83 mg

Pantothenic Acid

0.1 mg

Vitamin B6

13%

0.21 mg

Folate

210 mcg

Folic Acid

0 mcg

Food Folate

210 mcg

Fortified Folate

210 mcg

Choline

39.4 mg

Betaine

178 mg

Vitamin B12

0 mcg

Added Vitamin B12

0 mcg

Biotin

—

Vitamin A

117%

1050 mcg

Retinol

0 mcg

Beta Carotene

12600 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

419%

21000 IU

Lycophene

0 mcg

Lutein and Zeaxanthin

22600 mcg

Vitamin E

28%

4.15 mg

Added Vitamin E

0 mg

Beta Tocopherol

—

Gamma Tocopherol

—

Delta Tocopherol

—

Alpha Tocotreniol

—

Beta Tocotreniol

—

Gamma Tocotreniol

—

Delta Tocotreniol

—

Vitamin D2 and D3

0 mcg

Vitamin D2

—

Vitamin D3

—

Vitamin D

0 IU

Vitamin K

823%

988 mcg

Dihydrophylloquinone

—

Menaquinone-4

—

Calcium

21%

272 mg

Iron

27%

4.92 mg

Magnesium

39%

163 mg

Phosphorus

94.2 mg

Potassium

16%

740 mg

Sodium

30%

689 mg

Zinc

0.98 mg

Copper

43%

0.39 mg

Manganese

56%

1.28 mg

Selenium

3 mcg

Fluoride

—

Iodine

—

Fat

1.07 g

Saturated Fat

0.17 g

Butyric Acid

0 g

Caproic Acid

0 g

Caprylic Acid

0 g

Capric Acid

0 g

Lauric Acid

0 g

Tridecylic Acid

—

Myristic Acid

0.03 g

Pentadecylic Acid

—

Palmitic Acid

0.14 g

Margaric Acid

—

Stearic Acid

0.01 g

Arachidic Acid

—

Behenic Acid

—

Lignoceric Acid

—

Monounsaturated Fat

0.03 g

Myristoleic Acid

—

Pentadecenoic Acid

—

Hexadec-9-enoic Acid

0.01 g

Palmitoleic Acid

—

Trans Hexadec 9 Enoic Acid

—

Heptadecylic Acid

—

Octadec-9-enoic Acid

0.01 g

Oleic Acid

—

Elaidic Acid

—

Vaccenic Acid

—

Gondoic Acid

0 g

Docos-13-enoic Acid

0 g

Erucic Acid

—

Brassidic Acid

—

Nervonic Acid

—

Polyunsaturated Fat

0.45 g

9,12-octadecadienoic Acid

0.07 g

Linoleic Acid

—

Conjugated Linoleic Acids (CLAs)

—

Linolelaidic Acid

—

9-trans-12-cis-Linoleic Acid

—

Trans Linoleic Acid

—

Linolenic Acid

0.38 g

Alpha Linolenic Acid (ALA)

—

Gamma Linolenic Acid (GLA)

—

Punicinic Acid

—

Paranaric Acid

0 g

Eicosadienoic Acid

—

Icosatrienioc Acid

—

Eicosatrienoic Acid (ETE)

—

Dihomo Gamma Linolenic Acid (DGLA)

—

Eicosatetraenoic Acid (ETA)

0 g

Arachidonic Acid (AA)

—

Eicosapentaenoic Acid (EPA)

0 g

Heneicosapentaenoic Acid (HPA)

—

Adrenic Acid (AdA)

—

Docosapentanoic Acid (DPA)

0 g

Docosahexanoic Acid (DHA)

0 g

Trans Fat

0 g

Trans Monoenoic Fat

—

Trans Polyenoic Fat

—

Cholesterol

0 mg

Phytosterols

—

Stigmasterols

—

Campesterol

—

Beta Sitosterol

—

Protein

12%

6.01 g

Tryptophan

0.08 g

Threonine

0.26 g

Isoleucine

0.31 g

Leucine

0.47 g

Lysine

0.37 g

Methionine

0.11 g

Cystine

0.07 g

Phenylalanine

0.27 g

Tyrosine

0.23 g

Valine

0.34 g

Arginine

0.34 g

Histidine

0.13 g

Alanine

0.3 g

Aspartic Acid

0.51 g

Glutamic Acid

0.72 g

Glycine

0.28 g

Proline

0.24 g

Serine

0.22 g

Hydroxyproline

—

Carbohydrates

7.28 g

Fibre

18%

5.14 g

Soluble Fibre

—

Insoluble Fibre

—

Sugar

0.86 g

Added Sugar

—

Sucrose

—

Glucose

—

Fructose

—

Lactose

—

Maltose

—

Galactose

—

Sugar Alcohols

—

Starch

—

Calories

49.2 kcal

Water

196 g

Ash

3.23 g

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

1 cup (214g)

Nutrient Sources ^‡

Excellent source of Vitamin A
Excellent source of Vitamin A IU
Excellent source of Vitamin E
Excellent source of Vitamin K
Excellent source of Iron
Excellent source of Magnesium
Excellent source of Sodium
Excellent source of Copper
Excellent source of Manganese
Good source of Vitamin C
Good source of Riboflavin
Good source of Calcium
Good source of Potassium

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

High Protein
Low Fat
Moderate Carbs

Foods with similar macro profiles:

Profile of Protein in Item

Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page on them.

Protein Quality Score: 100%^†

Limiting Amino Acid: Histidine

Some foods that are a good source of Histidine include meat, fish, poultry, nuts, seeds, and whole grains.

† - Not adjusted for digestibility. For more information, see the protein digestibility tables.

100g of Canned Spinach contains 2.8g of protein, which is about the same as 0.5 eggs, 0.1 chicken breasts, or 0.2 cups (55g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

2.1g per 1 cup

High in Fiber.

Helps with satiety

Profile of Fat in Item

Types of Fats

Low in Saturated Fat.

Too much can raise LDL ("bad") cholesterol

Zero Trans Fat.

Low in Cholesterol.

Canned Spinach

Daily Value Calculator

Detailed Nutrient Information

Vitamins

Minerals

Fats and Fatty Acids

Proteins and Amino Acids

Carbohydrates and Sugars

Other

Serving Sizes

Nutrient Sources ‡

Macronutrient Profile

Proportions of Macros

Profile of Protein in Item

Essential Amino Acids

Profile of Carbohydrates in Item

Fraction of Carbs by Type

Profile of Fat in Item

Types of Fats

Nutrient Sources ^‡