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Spinach

Spinach, cooked, boiled, drained, without salt

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Nutrition Facts

Serving Size

1 cup (180g)

Amount per serving

Calories

41

% Daily Value *

Total Fat 0.5g

Saturated Fat 0.1g

Trans Fat 0g

Cholesterol 0mg

Sodium 126mg

Total Carbohydrate 6.8g

Dietary Fiber 4.3g

Total Sugars 0.8g

Protein 5.3g

Vitamin D 0 IU

Calcium 245mg

Iron 6mg

Potassium 839mg

*

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.

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Using default Daily Values from FDA.

Detailed Nutrient Information

Vitamin C
20%
17.6 mg
Thiamin
14%
0.17 mg
Riboflavin
33%
0.43 mg
Niacin
6%
0.88 mg
Pantothenic Acid
5%
0.26 mg
Vitamin B6
26%
0.44 mg
Folate
263 mcg
Folic Acid
0 mcg
Food Folate
263 mcg
Fortified Folate
263 mcg
Choline
6%
35.5 mg
Betaine
160 mg
Vitamin B12
0%
0 mcg
Added Vitamin B12
0 mcg
Biotin
Vitamin A
105%
943 mcg
Retinol
0 mcg
Beta Carotene
11300 mcg
Alpha Carotene
0 mcg
Beta Cryptoxanthin
0 mcg
Vitamin A IU
377%
18900 IU
Lycophene
0 mcg
Lutein and Zeaxanthin
20400 mcg
Vitamin E
25%
3.74 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%
0 IU
Vitamin K
740%
888 mcg
Dihydrophylloquinone
Menaquinone-4

Calcium
19%
245 mg
Iron
36%
6.43 mg
Magnesium
37%
157 mg
Phosphorus
8%
101 mg
Potassium
18%
839 mg
Sodium
5%
126 mg
Zinc
12%
1.37 mg
Copper
35%
0.31 mg
Manganese
73%
1.68 mg
Selenium
5%
2.7 mcg
Fluoride
68 mcg
Iodine

Fat
1%
0.47 g
Saturated Fat
0%
0.08 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
0.01 g
Pentadecylic Acid
Palmitic Acid
0.06 g
Margaric Acid
Stearic Acid
0.01 g
Arachidic Acid
Behenic Acid
Lignoceric Acid
Monounsaturated Fat
0.01 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
0.2 g
9,12-octadecadienoic Acid
0.03 g
Linoleic Acid
Conjugated Linoleic Acids (CLAs)
Linolelaidic Acid
9-trans-12-cis-Linoleic Acid
Trans Linoleic Acid
Linolenic Acid
0.17 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%
0 mg
Phytosterols
Stigmasterols
Campesterol
Beta Sitosterol

Protein
11%
5.35 g
Tryptophan
0.07 g
Threonine
0.23 g
Isoleucine
0.27 g
Leucine
0.42 g
Lysine
0.33 g
Methionine
0.1 g
Cystine
0.06 g
Phenylalanine
0.24 g
Tyrosine
0.2 g
Valine
0.3 g
Arginine
0.3 g
Histidine
0.12 g
Alanine
0.27 g
Aspartic Acid
0.45 g
Glutamic Acid
0.64 g
Glycine
0.25 g
Proline
0.21 g
Serine
0.19 g
Hydroxyproline

Carbohydrates
2%
6.75 g
Fibre
15%
4.32 g
Soluble Fibre
Insoluble Fibre
Sugar
0.77 g
Added Sugar
Sucrose
Glucose
Fructose
Lactose
Maltose
Galactose
Sugar Alcohols
Starch

Calories
41.4 kcal
Water
164 g
Ash
3.26 g
Theobromine
0 mg
Caffeine
0 mg
Alcohol
0 g

Serving Sizes

  • 1 cup (180 g)

Nutrient Sources

  • Excellent source of Riboflavin
  • Excellent source of Vitamin B6
  • 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 Copper
  • Excellent source of Manganese
  • 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
  • High Carbs
Foods with similar macro profiles:

Profile of Protein in Item

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Essential Amino Acids

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

Protein Quality Score: 100%

Limiting Amino Acid: Lysine

  • Some foods that are a good source of Lysine include eggs, meat (specifically red meat, lamb, pork, and poultry), soy, beans and peas, cheese (particularly Parmesan), and certain fish (such as cod and sardines).

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

100g of Spinach contains 3g of protein, which is about the same as 0.5 eggs, 0.1 chicken breasts, or 0.2 cups (58g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 2.4g per 1 cup
High in Fiber.

Profile of Fat in Item

Types of Fats

Low in Saturated Fat.

Zero Trans Fat.

Low in Cholesterol.

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