Spinach

Spinach, cooked, boiled, drained, without salt

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Full Nutrition Profile

Using default Daily Values from FDA.

Set personalized Daily Values

Nutrition Facts

Serving Size

1 cup (180g)

Amount per serving

Calories

41

% Daily Value *

Total Fat 0.5g

1%

Saturated Fat 0.1g

0%

Trans Fat 0g

Cholesterol 0mg

0%

Sodium 126mg

5%

Total Carbohydrate 6.8g

2%

Dietary Fiber 4.3g

15%

Total Sugars 0.8g

Protein 5.3g

Vitamin D 0 IU

0%

Calcium 245mg

19%

Iron 6mg

36%

Potassium 839mg

18%

*

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

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 (180g)

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

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: 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).

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.

† - Not adjusted for digestibility. See the tables here for reference.

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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