Spinach
Nutrient Unit
Value per 100 g
cup
30g
bunch
340g
leaf
10g
package (10 oz)
284g
Proximates
Water g 91.40 27.42 310.76 9.14 259.58
Energy kcal 23 7 78 2 65
Protein g 2.86 0.86 9.72 0.29 8.12
Total lipid (fat) g 0.39 0.12 1.33 0.04 1.11
Carbohydrate, by difference g 3.63 1.09 12.34 0.36 10.31
Fiber, total dietary g 2.2 0.7 7.5 0.2 6.2
Sugars, total g 0.42 0.13 1.43 0.04 1.19
Minerals
Calcium, Ca mg 99 30 337 10 281
Iron, Fe mg 2.71 0.81 9.21 0.27 7.70
Magnesium, Mg mg 79 24 269 8 224
Phosphorus, P mg 49 15 167 5 139
Potassium, K mg 558 167 1897 56 1585
Sodium, Na mg 79 24 269 8 224
Zinc, Zn mg 0.53 0.16 1.80 0.05 1.51
Vitamins
Vitamin C, total ascorbic acid mg 28.1 8.4 95.5 2.8 79.8
Thiamin mg 0.078 0.023 0.265 0.008 0.222
Riboflavin mg 0.189 0.057 0.643 0.019 0.537
Niacin mg 0.724 0.217 2.462 0.072 2.056
Vitamin B-6 mg 0.195 0.058 0.663 0.020 0.554
Folate, DFE µg 194 58 660 19 551
Vitamin B-12 µg 0.00 0.00 0.00 0.00 0.00
Vitamin A, RAE µg 469 141 1595 47 1332
Vitamin A, IU IU 9377 2813 31882 938 26631
Vitamin E (alpha-tocopherol) mg 2.03 0.61 6.90 0.20 5.77
Vitamin D (D2 + D3) µg 0.0 0.0 0.0 0.0 0.0
Vitamin D IU 0 0 0 0 0
Vitamin K (phylloquinone) µg 482.9 144.9 1641.9 48.3 1371.4
Lipids
Fatty acids, total saturated g 0.063 0.019 0.214 0.006 0.179
Fatty acids, total monounsaturated g 0.010 0.003 0.034 0.001 0.028
Fatty acids, total polyunsaturated g 0.165 0.050 0.561 0.016 0.469
Cholesterol mg 0 0 0 0 0
Other
Caffeine mg 0 0 0 0 0
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Spinach
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