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Spinach nutrition chart, glycemic index and rich nutrients

Spinach, raw
*all the values are displayed for the amount of 100 grams

What is Spinach rich in: TOP 5 nutrients.

Spinach
richer than 91% foods
richer than 89% foods
richer than 84% foods
richer than 83% foods
Rich in Folate, total
richer than 81% foods
91% Vitamin A
89% Potassium
84% Vitamin C
83% Magnesium
81% Folate, total
Explanation: This food contains more Vitamin A than 91% of foods. More importantly, although there are several foods (9%) which contain more Vitamin A, this food itself is rich in Vitamin A more than it is in any other nutrient. Similarly it is relatively rich in Potassium, Vitamin C, Magnesium and Folate, total

Spinach Glycemic index (GI)

32
Similar food data
32 Broccoli Broccoli
38 Tomato Tomato
45 Vegetable Vegetable

Check out similar food or compare with current

Macronutrients chart

Protein:
Daily Value: 6%
2.86 g of 50 g
6%
Fats:
Daily Value: 1%
0.39 g of 65 g
1%
Carbs:
Daily Value: 1%
3.63 g of 300 g
1%
Water:
Daily Value: 5%
91.4 g of 2,000 g
5%
Other:
1.72 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___ servings per container
Serving Size ______________
Amount Per Serving
Calories 23
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
3%
Sodium 79mg
1%
TotalCarbohydrate 4g
8%
Dietary Fiber 2g
Total Sugars 0g
Includes 1g Added Sugars
Protein 3g
Vitamin D 0mcg 0%

Calcium 99mg 10%

Iron 3mg 17%

Potassium 558mg 16%

*
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.

Health checks

Low in Cholesterol
ok
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
ok
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
ok
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
ok
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
details
Using too much sugars can lead to weight gain or diabetes.

Mineral coverage chart

Calcium: 99 mg of 1,000 mg 10%
Iron: 2.71 mg of 18 mg 15%
Magnesium: 79 mg of 400 mg 20%
Phosphorus: 49 mg of 1,000 mg 5%
Potassium: 558 mg of 3,500 mg 16%
Sodium: 79 mg of 2,400 mg 3%
Zinc: 0.53 mg of 15 mg 4%
Copper: 0.13 mg of 2 mg 7%
Manganese: 0.897 mg of 2 mg 45%
Selenium: 1 µg of 70 µg 1%
Choline: 19.3 mg of 550 mg 4%

Mineral chart - relative view

Potassium
558 mg
TOP 11%
Magnesium
79 mg
TOP 17%
Calcium
99 mg
TOP 23%
Iron
2.71 mg
TOP 25%
Manganese
0.897 mg
TOP 33%
Copper
0.13 mg
TOP 42%
Sodium
79 mg
TOP 53%
Zinc
0.53 mg
TOP 68%
Choline
19.3 mg
TOP 76%
Phosphorus
49 mg
TOP 78%
Selenium
1 mg
TOP 82%

Vitamin coverage chart

Vitamin A: 9377 IU of 5,000 IU 188%
Vitamin E : 2.03 mg of 20 mg 10%
Vitamin D: 0 IU of 400 IU 0%
Vitamin C: 28.1 mg of 60 mg 47%
Vitamin B1: 0.078 mg of 2 mg 5%
Vitamin B2: 0.189 mg of 2 mg 11%
Vitamin B3: 0.724 mg of 20 mg 4%
Vitamin B5: 0.065 mg of 10 mg 1%
Vitamin B6: 0.195 mg of 2 mg 10%
Vitamin B12: 0 µg of 6 µg 0%
Vitamin K: 482.9 µg of 80 µg 604%
Folic acid (B9): 0 µg of 400 µg 0%

Vitamin chart - relative view

Vitamin A
9377 µg
TOP 9%
Vitamin C
28.1 µg
TOP 16%
Vitamin E
2.03 µg
TOP 40%
Vitamin K
482.9 µg
TOP 41%
Vitamin B2
0.189 µg
TOP 48%
Vitamin B6
0.195 µg
TOP 49%
Vitamin B1
0.078 µg
TOP 57%
Vitamin B3
0.724 µg
TOP 73%
Vitamin B5
0.065 µg
TOP 92%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Folic acid (B9)
0 µg
TOP 100%

Protein quality breakdown

Tryptophan: 39 mg of 280 mg 14%
Threonine: 122 mg of 1,050 mg 12%
Isoleucine: 147 mg of 1,400 mg 11%
Leucine: 223 mg of 2,730 mg 8%
Lysine: 174 mg of 2,100 mg 8%
Methionine: 53 mg of 1,050 mg 5%
Phenylalanine: 129 mg of 1,750 mg 7%
Valine: 161 mg of 1,820 mg 9%
Histidine: 64 mg of 700 mg 9%

Fat type information

Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.