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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)
Calories ⓘ Calories per 100-gram serving 23
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 1.35 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. https://www.sciencedirect.com/science/article/abs/pii/S0889157513000902 2. https://www.researchgate.net/publication/280642641 3.https://www.researchgate.net/publication/5517631 4. https://www.tandfonline.com/doi/full/10.1080/10942910903326056 5. https://pubmed.ncbi.nlm.nih.gov/15826055/ 6. https://apjcn.nhri.org.tw/server/apjcn/8/1/64.pdf 7. https://www.sciencedirect.com/science/article/abs/pii/S0889157515002264 8. https://www.sciencedirect.com/science/article/abs/pii/S0308814602002121 9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4525130/ 10. https://www.mdpi.com/2304-8158/12/17/3201 490mg
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

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 41% 134% 63% 24% 42% 10% 21% 58% 122% 9% 11%
Calcium: 136 mg of 1,000 mg 14%
Iron: 3.57 mg of 8 mg 45%
Magnesium: 87 mg of 420 mg 21%
Phosphorus: 56 mg of 700 mg 8%
Potassium: 466 mg of 3,400 mg 14%
Sodium: 70 mg of 2,300 mg 3%
Zinc: 0.76 mg of 11 mg 7%
Copper: 0.174 mg of 1 mg 19%
Manganese: 0.935 mg of 2 mg 41%
Selenium: 1.5 µg of 55 µg 3%
Choline: 19.7 mg of 550 mg 4%

Mineral chart - relative view

Potassium
466 mg
TOP 14%
Magnesium
87 mg
TOP 16%
Iron
3.57 mg
TOP 16%
Calcium
136 mg
TOP 17%
Manganese
0.935 mg
TOP 33%
Copper
0.174 mg
TOP 34%
Sodium
70 mg
TOP 58%
Zinc
0.76 mg
TOP 59%
Phosphorus
56 mg
TOP 75%
Choline
19.7 mg
TOP 75%
Selenium
1.5 µg
TOP 79%

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 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Vitamin A: 10481 IU of 5,000 IU 210%
Vitamin E : 2.08 mg of 15 mg 14%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 9.8 mg of 90 mg 11%
Vitamin B1: 0.095 mg of 1 mg 8%
Vitamin B2: 0.236 mg of 1 mg 18%
Vitamin B3: 0.49 mg of 16 mg 3%
Vitamin B5: 0.145 mg of 5 mg 3%
Vitamin B6: 0.242 mg of 1 mg 19%
Folate: 146 µg of 400 µg 37%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 493.6 µg of 120 µg 411%

Vitamin chart - relative view

Vitamin A
10481 IU
TOP 9%
Folate
146 µg
TOP 20%
Vitamin C
9.8 mg
TOP 25%
Vitamin B2
0.236 mg
TOP 37%
Vitamin E
2.08 mg
TOP 40%
Vitamin K
493.6 µg
TOP 41%
Vitamin B6
0.242 mg
TOP 45%
Vitamin B1
0.095 mg
TOP 50%
Vitamin B3
0.49 mg
TOP 79%
Vitamin B5
0.145 mg
TOP 85%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Macronutrients chart

3% 4% 90% 2%
Protein:
Daily Value: 6%
2.97 g of 50 g
6%
Fats:
Daily Value: 0%
0.26 g of 65 g
0%
Carbs:
Daily Value: 1%
3.75 g of 300 g
1%
Water:
Daily Value: 5%
91.21 g of 2,000 g
5%
Other:
1.81 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 43% 37% 33% 26% 27% 16% 23% 28% 29%
Tryptophan: 40 mg of 280 mg 14%
Threonine: 127 mg of 1,050 mg 12%
Isoleucine: 152 mg of 1,400 mg 11%
Leucine: 231 mg of 2,730 mg 8%
Lysine: 182 mg of 2,100 mg 9%
Methionine: 55 mg of 1,050 mg 5%
Phenylalanine: 134 mg of 1,750 mg 8%
Valine: 168 mg of 1,820 mg 9%
Histidine: 66 mg of 700 mg 9%

Fat type information

27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 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 2.97g 7% 71% 1.1 times more than BroccoliBroccoli
Fats 0.26g 0% 86% 128.1 times less than Cheddar CheeseCheddar Cheese
Vitamin C 9.8mg 11% 25% 5.4 times less than LemonLemon
Net carbs 1.35g N/A 68% 40.1 times less than ChocolateChocolate
Carbs 3.75g 1% 63% 7.5 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 3.57mg 45% 16% 1.4 times more than BeefBeef
Calcium 136mg 14% 17% 1.1 times more than MilkMilk
Potassium 466mg 14% 14% 3.2 times more than CucumberCucumber
Magnesium 87mg 21% 16% 1.6 times less than AlmondAlmond
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 BeefBeef
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 10481IU 210% 9% 1.6 times less than CarrotCarrot
Vitamin A RAE 524µg 58% 20%
Vitamin E 2.08mg 14% 40% 1.4 times more than KiwifruitKiwifruit
Selenium 1.5µg 3% 79%
Manganese 0.94mg 41% 33%
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 seedSunflower seed
Vitamin B6 0.24mg 19% 45% 2 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 493.6µg 411% 41% 4.9 times more than BroccoliBroccoli
Folate 146µg 37% 20% 2.4 times more than Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 0.04g 0% 87% 137.1 times less than BeefBeef
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 BeefBeef
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

Check out similar food or compare with current

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 70mg
1%
Total Carbohydrate 4g
8%
Dietary Fiber 2g
Total Sugars g
Includes ? g Added Sugars
Protein 3g
Vitamin D 0mcg 0%

Calcium 136mg 14%

Iron 4mg 50%

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

Low in Cholesterol
ok
 ⓘ 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
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated 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 Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
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

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.