Spinach (raw) nutrition facts
Spinacia oleracea
100 grams of spinach, raw contain 23 calories, 2.9 g of protein, 3.6 g of carbohydrates and 0.4 g of fat. It is an excellent source of vitamin K (403% DV), vitamin A (52% DV), folate (49% DV) and manganese (39% DV).
* 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 K403%
- Vitamin A52%
- Folate49%
- Manganese39%
- Vitamin C31%
- Magnesium19%
% 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 | 469 µg | 52% |
| Vitamin C | 28.1 mg | 31% |
| Vitamin E | 2.03 mg | 14% |
| Vitamin K | 483 µg | 403% |
| Thiamin (B1) | 0.08 mg | 7% |
| Riboflavin (B2) | 0.19 mg | 15% |
| Niacin (B3) | 0.72 mg | 5% |
| Pantothenic acid (B5) | 0.07 mg | 1% |
| Vitamin B6 | 0.2 mg | 11% |
| Folate | 194 µg | 49% |
| Vitamin B12 | 0 µg | 0% |
| Choline | 19.3 mg | 4% |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 99 mg | 8% |
| Iron | 2.71 mg | 15% |
| Potassium | 558 mg | 12% |
| Magnesium | 79 mg | 19% |
| Phosphorus | 49 mg | 4% |
| Zinc | 0.53 mg | 5% |
| Copper | 0.13 mg | 14% |
| Manganese | 0.9 mg | 39% |
| Selenium | 1 µg | 2% |
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat | 0.06 g | 0% |
| Trans fat | 0 g | - |
| Monounsaturated fat | 0.01 g | - |
| Polyunsaturated fat | 0.17 g | - |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Water | 91.4 g | - |
| Caffeine | 0 mg | - |
| Alcohol | 0 g | - |
How it compares to other vegetables and vegetable products
| Per 100 g | Spinach (raw) | Category average | Difference |
|---|---|---|---|
| Calories | 23 | 63.7 | -64% |
| Protein | 2.86 g | 2.82 g | +2% |
| Total carbohydrate | 3.63 g | 12.5 g | -71% |
| Total fat | 0.39 g | 1.01 g | -61% |
| Dietary fiber | 2.2 g | 3 g | -27% |
| Total sugars | 0.42 g | 3.34 g | -87% |
| Sodium | 79 mg | 157 mg | -50% |
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Source: USDA FoodData Central, SR Legacy, FDC ID 168462. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.