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Spinach nutrition: calories, carbs, GI, protein, fiber, fats

Spinach, cooked, boiled, drained, without salt
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Spinach

Spinach
Glycemic index ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high. 32 (low)
Glycemic load 1 (low)
Calories  ⓘ Calories for selected serving 23 kcal
Net Carbs  ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 1 grams
Default serving size  ⓘ Serving sizes are mostly taken from FDA's Reference Amounts Customarily Consumed (RACCs) 1 cup (180 grams)
Acidity (Based on PRAL)  ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. -10.3 (alkaline)
Oxalates  ⓘ 1. 490mg - https://www.sciencedirect.com/science/article/abs/pii/S0889157513000902 2. 917mg -https://www.researchgate.net/publication/280642641 3.12576mg - https://www.researchgate.net/publication/5517631 4. 978mg for raw, 477mg for cooked - https://www.tandfonline.com/doi/full/10.1080/10942910903326056 5. 460 to 1145mg - https://pubmed.ncbi.nlm.nih.gov/15826055/ 6. 970mg - https://apjcn.nhri.org.tw/server/apjcn/8/1/64.pdf 7. 1959mg - https://www.sciencedirect.com/science/article/abs/pii/S0889157515002264 8. 100 to 627mg - https://www.sciencedirect.com/science/article/abs/pii/S0308814602002121 9. 970mg - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4525130/ 10. 2350mg , 1370mg, or 390mg for raw and 364mg for boiled - https://www.mdpi.com/2304-8158/12/17/3201 11. 608mg for boiled and 1054mg for boiled https://www.hsph.harvard.edu/nutrition-questionnaire-service-center/nutrient-tables-download-page/ 490 mg
TOP 9% Vitamin A ⓘHigher in Vitamin A content than 91% of foods
TOP 14% Potassium ⓘHigher in Potassium content than 86% of foods
TOP 16% Magnesium ⓘHigher in Magnesium content than 84% of foods
TOP 16% Iron ⓘHigher in Iron content than 84% of foods
TOP 17% Calcium ⓘHigher in Calcium content than 83% of foods

Spinach calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 23
Calories in 1 cup 41 180 g

Spinach Glycemic index (GI)

Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
32

Spinach Glycemic load (GL)

1

Mineral coverage chart

Calcium Calcium Iron Iron Magnesium Magnesium Phosphorus Phosphorus Potassium Potassium Sodium Sodium Zinc Zinc Copper Copper Manganese Manganese Selenium Selenium 41% 134% 62% 24% 41% 9.1% 21% 58% 122% 8.2%
Calcium: 408mg of 1,000mg 41%
Iron: 11mg of 8mg 134%
Magnesium: 261mg of 420mg 62%
Phosphorus: 168mg of 700mg 24%
Potassium: 1398mg of 3,400mg 41%
Sodium: 210mg of 2,300mg 9.1%
Zinc: 2.3mg of 11mg 21%
Copper: 0.52mg of 1mg 58%
Manganese: 2.8mg of 2mg 122%
Selenium: 4.5µg of 55µg 8.2%

Mineral chart - relative view

466 mg
TOP 14%
87 mg
TOP 16%
3.6 mg
TOP 16%
136 mg
TOP 17%
0.94 mg
TOP 33%
0.17 mg
TOP 34%
70 mg
TOP 58%
0.76 mg
TOP 59%
56 mg
TOP 75%
1.5 µg
TOP 79%

Vitamin coverage chart

Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin C Vit. C Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Folate Folate Vitamin B12 Vit. B12 Choline Choline Vitamin K Vit. K 629% 42% 0% 33% 24% 54% 9.2% 8.7% 56% 110% 0% 11% 1234%
Vitamin A: 31443IU of 5,000IU 629%
Vitamin E: 6.2mg of 15mg 42%
Vitamin D: 0µg of 10µg 0%
Vitamin C: 29mg of 90mg 33%
Vitamin B1: 0.29mg of 1mg 24%
Vitamin B2: 0.71mg of 1mg 54%
Vitamin B3: 1.5mg of 16mg 9.2%
Vitamin B5: 0.44mg of 5mg 8.7%
Vitamin B6: 0.73mg of 1mg 56%
Folate: 438µg of 400µg 110%
Vitamin B12: 0µg of 2µg 0%
Choline: 59mg of 550mg 11%
Vitamin K: 1481µg of 120µg 1234%

Vitamin chart - relative view

10481 IU
TOP 9%
146 µg
TOP 20%
9.8 mg
TOP 25%
0.24 mg
TOP 37%
2.1 mg
TOP 40%
494 µg
TOP 41%
0.24 mg
TOP 45%
0.1 mg
TOP 50%
20 mg
TOP 75%
0.49 mg
TOP 79%
0.15 mg
TOP 85%
Vitamin D
0 µg
TOP 100%
0 µg
TOP 100%

Macronutrients chart

3% 4% 90% 2%
Protein:
Daily Value: 6%
3 g of 50 g
3 g (6% of DV )
Fats:
Daily Value: 0%
0.3 g of 65 g
0.3 g (0% of DV )
Carbs:
Daily Value: 1%
3.8 g of 300 g
3.8 g (1% of DV )
Water:
Daily Value: 5%
91.2 g of 2,000 g
91.2 g (5% of DV )
Other:
1.8 g
1.8 g

Protein quality breakdown

Tryptophan Tryptophan Threonine Threonine Isoleucine Isoleucine Leucine Leucine Lysine Lysine Methionine Methionine Phenylalanine Phenylalanine Valine Valine Histidine Histidine 43% 36% 33% 25% 26% 16% 23% 28% 28%
Tryptophan: 120mg of 280mg 43%
Threonine: 381mg of 1,050mg 36%
Isoleucine: 456mg of 1,400mg 33%
Leucine: 693mg of 2,730mg 25%
Lysine: 546mg of 2,100mg 26%
Methionine: 165mg of 1,050mg 16%
Phenylalanine: 402mg of 1,750mg 23%
Valine: 504mg of 1,820mg 28%
Histidine: 198mg of 700mg 28%

Fat type information

27% 4% 69%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.11 g

Fiber content ratio for Spinach

11% 64% 25%
Sugar: 0.43 g
Fiber: 2.4 g
Other: 0.92 g

All nutrients for Spinach per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 23kcal 1% 96% 2 times less than OrangeOrange
Protein 3g 7% 71% 1.1 times more than BroccoliBroccoli
Fats 0.26g 0% 86% 128.1 times less than CheeseCheese
Vitamin C 9.8mg 11% 25% 5.4 times less than LemonLemon
Net carbs 1.4g N/A 68% 40.1 times less than ChocolateChocolate
Carbs 3.8g 1% 63% 7.5 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Magnesium 87mg 21% 16% 1.6 times less than AlmondsAlmonds
Calcium 136mg 14% 17% 1.1 times more than MilkMilk
Potassium 466mg 14% 14% 3.2 times more than CucumberCucumber
Iron 3.6mg 45% 16% 1.4 times more than Beef broiledBeef broiled
Sugar 0.43g N/A 71% 20.9 times less than Coca-ColaCoca-Cola
Fiber 2.4g 10% 32% Equal to OrangeOrange
Copper 0.17mg 19% 34% 1.2 times more than ShiitakeShiitake
Zinc 0.76mg 7% 59% 8.3 times less than Beef broiledBeef broiled
Phosphorus 56mg 8% 75% 3.3 times less than Chicken meatChicken meat
Sodium 70mg 3% 58% 7 times less than White BreadWhite Bread
Vitamin A 524µg 58% 20%
Vitamin E 2.1mg 14% 40% 1.4 times more than KiwiKiwi
Manganese 0.94mg 41% 33%
Selenium 1.5µg 3% 79%
Vitamin B1 0.1mg 8% 50% 2.8 times less than Pea rawPea raw
Vitamin B2 0.24mg 18% 37% 1.8 times more than AvocadoAvocado
Vitamin B3 0.49mg 3% 79% 19.5 times less than Turkey meatTurkey meat
Vitamin B5 0.15mg 3% 85% 7.8 times less than Sunflower seedsSunflower seeds
Vitamin B6 0.24mg 19% 45% 2 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 494µg 411% 41% 4.9 times more than BroccoliBroccoli
Trans Fat 0g N/A 100% N/AMargarine
Folate 146µg 37% 20% 2.4 times more than Brussels sproutsBrussels sprouts
Saturated Fat 0.04g 0% 87% 137.1 times less than Beef broiledBeef broiled
Choline 20mg 4% 75%
Monounsaturated Fat 0.01g N/A 94% 1633.2 times less than AvocadoAvocado
Polyunsaturated fat 0.11g N/A 84% 432.8 times less than WalnutWalnut
Tryptophan 0.04mg 0% 88% 7.6 times less than Chicken meatChicken meat
Threonine 0.13mg 0% 88% 5.7 times less than Beef broiledBeef broiled
Isoleucine 0.15mg 0% 87% 6 times less than Salmon rawSalmon raw
Leucine 0.23mg 0% 88% 10.5 times less than Tuna BluefinTuna Bluefin
Lysine 0.18mg 0% 86% 2.5 times less than TofuTofu
Methionine 0.06mg 0% 88% 1.7 times less than QuinoaQuinoa
Phenylalanine 0.13mg 0% 89% 5 times less than EggEgg
Valine 0.17mg 0% 88% 12.1 times less than Soybean rawSoybean raw
Histidine 0.07mg 0% 89% 11.3 times less than Turkey meatTurkey meat
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

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NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 23
% Daily Value*
0.4%
Total Fat 0.26g
0.2%
Saturated Fat 0.04g
0
Trans Fat 0g
0
Cholesterol 0mg
3%
Sodium 70mg
1.3%
Total Carbohydrate 3.8g
9.6%
Dietary Fiber 2.4g
Total Sugars 0g
Includes ? g Added Sugars
Protein 3g
Vitamin D 0mcg 0

Calcium 136mg 14%

Iron 3.6mg 45%

Potassium 466mg 14%

*
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

ⓘ  Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
Low in Cholesterol
ok
ⓘ  Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
ok
ⓘ  Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Saturated Fats
ok
ⓘ  Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sodium
ok
ⓘ  While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Low in Sugars
ok

Spinach nutrition infographic

Spinach nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.