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Spinach nutrition, glycemic index, calories, and serving size

Spinach, raw
*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)
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 cup (30 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.
-11.8 (alkaline)
Calories
23
91% Vitamin A
89% Potassium
84% Vitamin C
83% Magnesium
81% Folate
Explanation: The given food contains more Vitamin A than 91% of foods. Note that this food itself is richer in Vitamin A than it is in any other nutrient. Similarly, it is relatively rich in Potassium, Vitamin C, Magnesium, and Folate.

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

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Macronutrients chart

3% 4% 92% 2%
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 100g
Calories 23
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
3%
Sodium 79mg
1%
Total Carbohydrate 4g
8%
Dietary Fiber 2g
Total Sugars g
Includes ? g Added Sugars
Protein 3g
Vitamin D 0mcg 0%

Calcium 99mg 10%

Iron 3mg 38%

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
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
No Trans Fats
ok
details
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
details
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 Sodium
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details
Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
details
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

Spinach nutrition infographic

Spinach nutrition infographic
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Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 30% 102% 57% 22% 50% 11% 15% 44% 117% 6% 11%
Calcium: 99 mg of 1,000 mg 10%
Iron: 2.71 mg of 8 mg 34%
Magnesium: 79 mg of 420 mg 19%
Phosphorus: 49 mg of 700 mg 7%
Potassium: 558 mg of 3,400 mg 16%
Sodium: 79 mg of 2,300 mg 3%
Zinc: 0.53 mg of 11 mg 5%
Copper: 0.13 mg of 1 mg 14%
Manganese: 0.897 mg of 2 mg 39%
Selenium: 1 µg of 55 µg 2%
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 µg
TOP 82%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Vitamin A: 9377 IU of 5,000 IU 188%
Vitamin E : 2.03 mg of 15 mg 14%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 28.1 mg of 90 mg 31%
Vitamin B1: 0.078 mg of 1 mg 7%
Vitamin B2: 0.189 mg of 1 mg 15%
Vitamin B3: 0.724 mg of 16 mg 5%
Vitamin B5: 0.065 mg of 5 mg 1%
Vitamin B6: 0.195 mg of 1 mg 15%
Folate: 194 µg of 400 µg 49%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 482.9 µg of 120 µg 402%

Vitamin chart - relative view

Vitamin A
9377 IU
TOP 9%
Vitamin C
28.1 mg
TOP 16%
Folate
194 µg
TOP 19%
Vitamin E
2.03 mg
TOP 40%
Vitamin K
482.9 µg
TOP 41%
Vitamin B2
0.189 mg
TOP 48%
Vitamin B6
0.195 mg
TOP 49%
Vitamin B1
0.078 mg
TOP 57%
Vitamin B3
0.724 mg
TOP 73%
Vitamin B5
0.065 mg
TOP 92%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 42% 35% 32% 25% 25% 16% 23% 27% 28%
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

0.063% 0.01% 0.165%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g

Carbohydrate type breakdown

0.07% 0.11% 0.15% 0.1%
Starch: g
Sucrose: 0.07 g
Glucose: 0.11 g
Fructose: 0.15 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g

Fiber content ratio for Spinach

0.42% 2.2% 1.01%
Sugar: 0.42 g
Fiber: 2.2 g
Other: 1.01 g

All nutrients for Spinach per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 7% 72% 2.86g Equal to Broccoli
Fats 1% 83% 0.39g 85.4 times less than Cheese
Carbs 1% 64% 3.63g 7.8 times less than Rice
Calories 1% 96% 23kcal 2 times less than Orange
Fructose 0% 91% 0.15g 39.3 times less than Apple
Sugar 0% 71% 0.42g 21.4 times less than Coca-Cola
Fiber 9% 35% 2.2g 1.1 times less than Orange
Calcium 10% 23% 99mg 1.3 times less than Milk
Iron 34% 25% 2.71mg Equal to Beef
Magnesium 19% 17% 79mg 1.8 times less than Almond
Phosphorus 7% 78% 49mg 3.7 times less than Chicken meat
Potassium 16% 11% 558mg 3.8 times more than Cucumber
Sodium 3% 53% 79mg 6.2 times less than White Bread
Zinc 5% 68% 0.53mg 11.9 times less than Beef
Copper 14% 42% 0.13mg 1.1 times less than Shiitake
Vitamin E 14% 40% 2.03mg 1.4 times more than Kiwifruit
Vitamin D 0% 100% 0µg N/A
Vitamin C 31% 16% 28.1mg 1.9 times less than Lemon
Vitamin B1 7% 57% 0.08mg 3.4 times less than Pea
Vitamin B2 15% 48% 0.19mg 1.5 times more than Avocado
Vitamin B3 5% 73% 0.72mg 13.2 times less than Turkey meat
Vitamin B5 1% 92% 0.07mg 17.4 times less than Sunflower seed
Vitamin B6 15% 49% 0.2mg 1.6 times more than Oat
Folate 49% 19% 194µg 3.2 times more than Brussels sprout
Vitamin B12 0% 100% 0µg N/A
Vitamin K 402% 41% 482.9µg 4.8 times more than Broccoli
Tryptophan 0% 88% 0.04mg 7.8 times less than Chicken meat
Threonine 0% 88% 0.12mg 5.9 times less than Beef
Isoleucine 0% 88% 0.15mg 6.2 times less than Salmon
Leucine 0% 89% 0.22mg 10.9 times less than Tuna
Lysine 0% 87% 0.17mg 2.6 times less than Tofu
Methionine 0% 88% 0.05mg 1.8 times less than Quinoa
Phenylalanine 0% 89% 0.13mg 5.2 times less than Egg
Valine 0% 89% 0.16mg 12.6 times less than Soybean
Histidine 0% 89% 0.06mg 11.7 times less than Turkey meat
Cholesterol 0% 100% 0mg N/A
Trans Fat 0% 100% 0g N/A
Saturated Fat 0% 84% 0.06g 93.6 times less than Beef
Monounsaturated Fat 0% 92% 0.01g 979.9 times less than Avocado
Polyunsaturated fat 0% 81% 0.17g 285.9 times less than Walnut

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. 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/168462/nutrients

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