Spinach

Spinach, cooked, NS as to form, with cheese sauce

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Full Nutrition Profile

Using default Daily Values from FDA.

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Nutrition Facts

Serving Size

1 cup (200g)

Amount per serving

Calories

166

% Daily Value *

Total Fat 10.1g

13%

Saturated Fat 5g

25%

Trans Fat

Cholesterol 22mg

7%

Sodium 544mg

24%

Total Carbohydrate 10g

4%

Dietary Fiber 5.2g

19%

Total Sugars

Protein 11.8g

Vitamin D

Calcium 400mg

31%

Iron 3mg

16%

Potassium 508mg

11%

*

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.

Detailed Nutrient Information

Vitamin C

4%

3.4 mg

Thiamin

11%

0.14 mg

Riboflavin

30%

0.39 mg

Niacin

5%

0.74 mg

Pantothenic Acid

Vitamin B6

13%

0.22 mg

Folate

176 mcg

Folic Acid

2 mcg

Food Folate

174 mcg

Fortified Folate

176 mcg

Choline

7%

37.8 mg

Betaine

Vitamin B12

8%

0.2 mcg

Added Vitamin B12

0 mcg

Biotin

Vitamin A

99%

894 mcg

Retinol

48 mcg

Beta Carotene

10100 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

Lycophene

0 mcg

Lutein and Zeaxanthin

22000 mcg

Vitamin E

33%

5 mg

Added Vitamin E

0 mg

Beta Tocopherol

Gamma Tocopherol

Delta Tocopherol

Alpha Tocotreniol

Beta Tocotreniol

Gamma Tocotreniol

Delta Tocotreniol

Vitamin D2 and D3

0.6 mcg

Vitamin D2

Vitamin D3

Vitamin D

Vitamin K

631%

758 mcg

Dihydrophylloquinone

Menaquinone-4

Calcium

31%

400 mg

Iron

16%

2.96 mg

Magnesium

30%

126 mg

Phosphorus

16%

206 mg

Potassium

11%

508 mg

Sodium

24%

544 mg

Zinc

13%

1.44 mg

Copper

26%

0.24 mg

Manganese

Selenium

21%

11.6 mcg

Fluoride

Iodine

Fat

13%

10.1 g

Saturated Fat

25%

5.02 g

Butyric Acid

0.23 g

Caproic Acid

0.12 g

Caprylic Acid

0.06 g

Capric Acid

0.14 g

Lauric Acid

0.13 g

Tridecylic Acid

Myristic Acid

0.73 g

Pentadecylic Acid

Palmitic Acid

2.58 g

Margaric Acid

Stearic Acid

1.02 g

Arachidic Acid

Behenic Acid

Lignoceric Acid

Monounsaturated Fat

2.83 g

Myristoleic Acid

Pentadecenoic Acid

Hexadec-9-enoic Acid

Palmitoleic Acid

Trans Hexadec 9 Enoic Acid

Heptadecylic Acid

Octadec-9-enoic Acid

Oleic Acid

Elaidic Acid

Vaccenic Acid

Gondoic Acid

0 g

Docos-13-enoic Acid

Erucic Acid

Brassidic Acid

Nervonic Acid

Polyunsaturated Fat

1.35 g

9,12-octadecadienoic Acid

Linoleic Acid

Conjugated Linoleic Acids (CLAs)

Linolelaidic Acid

9-trans-12-cis-Linoleic Acid

Trans Linoleic Acid

Linolenic Acid

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)

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

Trans Monoenoic Fat

Trans Polyenoic Fat

Cholesterol

7%

22 mg

Phytosterols

Stigmasterols

Campesterol

Beta Sitosterol

Protein

24%

11.8 g

Tryptophan

Threonine

Isoleucine

Leucine

Lysine

Methionine

Cystine

Phenylalanine

Tyrosine

Valine

Arginine

Histidine

Alanine

Aspartic Acid

Glutamic Acid

Glycine

Proline

Serine

Hydroxyproline

Carbohydrates

4%

10 g

Fibre

19%

5.2 g

Soluble Fibre

Insoluble Fibre

Sugar

Added Sugar

Sucrose

Glucose

Fructose

Lactose

Maltose

Galactose

Sugar Alcohols

Starch

Calories

166 kcal

Water

164 g

Ash

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

  • 1 cup (200g)

Nutrient Sources

  • Excellent source of Riboflavin
  • Excellent source of Vitamin A
  • Excellent source of Vitamin E
  • Excellent source of Vitamin K
  • Excellent source of Calcium
  • Excellent source of Magnesium
  • Excellent source of Copper
  • Good source of Iron
  • Good source of Phosphorus
  • Good source of Sodium
  • Good source of Selenium

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

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: %

Limiting Amino Acid:

  • Some foods that are a good source of include .

100g of Spinach contains 5.9g of protein, which is about the same as 1 egg, 0.2 chicken breasts, or 0.4 cups (114g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 4.8g per 1 cup

High in Fiber.


Profile of Fat in Item

Types of Fats

High in Saturated Fat.


Zero Trans Fat.

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