Spinach (cooked, boiled, drained, with salt) nutrition facts
100 grams of spinach, cooked, boiled, drained, with salt contain 23 calories, 3 g of protein, 3.8 g of carbohydrates and 0.3 g of fat. It is an excellent source of vitamin K (412% DV), vitamin A (58% DV), manganese (41% DV) and folate (37% DV). Most of its calories (51%) come from carbs.
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Calorie breakdown
Values shown for 100 g.
Rich in
- Vitamin K412%
- Vitamin A58%
- Manganese41%
- Folate37%
- Magnesium21%
- Iron20%
% Daily Value per 100 g
Full nutrient profile
Amounts per 100 g. Change the serving size in the label above.
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin D | 0 µg | 0% |
| Vitamin A | 524 µg | 58% |
| Vitamin C | 9.8 mg | 11% |
| Vitamin E | 2.08 mg | 14% |
| Vitamin K | 494 µg | 412% |
| Thiamin (B1) | 0.1 mg | 8% |
| Riboflavin (B2) | 0.24 mg | 18% |
| Niacin (B3) | 0.49 mg | 3% |
| Pantothenic acid (B5) | 0.14 mg | 3% |
| Vitamin B6 | 0.24 mg | 14% |
| Folate | 146 µg | 37% |
| Vitamin B12 | 0 µg | 0% |
| Choline | 19.7 mg | 4% |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 136 mg | 10% |
| Iron | 3.57 mg | 20% |
| Potassium | 466 mg | 10% |
| Magnesium | 87 mg | 21% |
| Phosphorus | 56 mg | 4% |
| Zinc | 0.76 mg | 7% |
| Copper | 0.17 mg | 19% |
| Manganese | 0.94 mg | 41% |
| Selenium | 1.5 µg | 3% |
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | - |
| Monounsaturated fat | 0.01 g | - |
| Polyunsaturated fat | 0.11 g | - |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Water | 91.2 g | - |
| Caffeine | 0 mg | - |
| Alcohol | 0 g | - |
How it compares to other vegetables and vegetable products
| Per 100 g | Spinach (cooked, boiled, drained, with salt) | Category average | Difference |
|---|---|---|---|
| Calories | 23 | 63.7 | -64% |
| Protein | 2.97 g | 2.82 g | +5% |
| Total carbohydrate | 3.75 g | 12.5 g | -70% |
| Total fat | 0.26 g | 1.01 g | -74% |
| Dietary fiber | 2.4 g | 3 g | -20% |
| Total sugars | 0.43 g | 3.34 g | -87% |
| Sodium | 306 mg | 157 mg | +95% |
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Source: USDA FoodData Central, SR Legacy, FDC ID 170531. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.