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
Top nutrition facts for Spinach
| Calories ⓘ Calories for selected serving | 23 kcal |
| 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 ⓘ Glycemic Load (GL) is a metric that measures both the quality (Glycemic Index) and quantity of carbohydrates in a specific serving of food to estimate its impact on blood sugar levels. It is calculated as: (GI × Carbs in grams) / 100. | 1 (low) |
| Net carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 1 g |
| Default serving size ⓘ Serving sizes are mostly taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 cup (180 g) |
| 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 | 490 mg ⓘ 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/ |
Spinach calories (kcal)
| Calories for different serving sizes of spinach | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 23 | |
| Calories in 1 cup | 41 | 180 g |
| Calories for different varieties of spinach | Calories | Weight |
|---|---|---|
| Spinach, cooked, boiled, drained, without salt (this food) | 23 | 100 g |
| Spinach, canned, regular pack, solids and liquids | 19 | 100 g |
| Spinach, canned, no salt added, solids and liquids | 19 | 100 g |
| Spinach raw | 23 | 100 g |
| Spinach, canned, regular pack, drained solids | 23 | 100 g |
| Spinach, cooked, boiled, drained, with salt | 23 | 100 g |
| Spinach, frozen, chopped or leaf, unprepared | 29 | 100 g |
| Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt | 34 | 100 g |
| Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt | 34 | 100 g |
Extra Nutrition facts for Spinach
| Protein per 100 calories ⓘ Shows how many grams of protein you get from 100 calories of this food, calculated as (protein in g ÷ calories) × 100. | 13 g |
| Calories per 10 g protein ⓘ Shows how many calories you need to eat from this food to get 10 g of protein, calculated as (calories ÷ protein in g) × 10. | 77 kcal |
| Weight per 100 calories ⓘ Shows how many grams of this food equal 100 kcal—higher grams mean a larger portion for the same calories. | 435 g |
| Quercetin | 27.2 mg ⓘ https://pmc.ncbi.nlm.nih.gov/articles/PMC6835347/ |
| Rutin | 0.04 mcg ⓘ https://www.researchgate.net/publication/343558334 |
| Total phenolic content | 154 mg GAE ⓘ https://www.researchgate.net/publication/268516190 |
| Luteolin | 1.1 mg ⓘ https://www.researchgate.net/publication/268516190 |
| Kaempferol | 55 mg ⓘ https://pmc.ncbi.nlm.nih.gov/articles/PMC6835347/ |
| Myricetin | 0.01 mg ⓘ https://www.researchgate.net/publication/268516190 |
| Nitrate | 107.5 mg ⓘ https://www.researchgate.net/publication/288778033 |
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.
Spinach Glycemic load (GL)
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
1572µg of 900µg
175%
Vitamin E:
6.2mg of 15mg
42%
Vitamin D:
0µg of 20µg
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%
Vitamin K:
1481µg of 120µg
1234%
Vitamin chart - relative view
Macronutrients chart
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:
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
Saturated fat:
0.04 g
Monounsaturated fat:
0.01 g
Polyunsaturated fat:
0.11 g
Fiber content ratio for Spinach
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 |
| Vitamin A | 524µg | 58% | 3% | |
| Calories | 23kcal | 1% | 96% |
2 times less than Orange
|
| Protein | 3g | 7% | 72% |
1.1 times more than Broccoli
|
| Weight per 100 calories | 435g | N/A | 5% | |
| Protein per 100 calories | 13g | N/A | 19% | |
| Calories per 10 g protein | 77kcal | N/A | 78% | |
| Fats | 0.26g | 0% | 86% |
128.1 times less than Cheese
|
| Vitamin C | 9.8mg | 11% | 16% |
5.4 times less than Lemon
|
| Carbs | 3.8g | 1% | 64% |
7.5 times less than Rice
|
| Net carbs | 1.4g | N/A | 69% |
40.1 times less than Chocolate
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D* | 0 IU | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Magnesium | 87mg | 21% | 8% |
1.6 times less than Almonds
|
| Calcium | 136mg | 14% | 13% |
1.1 times more than Milk
|
| Potassium | 466mg | 14% | 9% |
3.2 times more than Cucumber
|
| Iron | 3.6mg | 45% | 15% |
1.4 times more than Beef broiled
|
| Sugar | 0.43g | N/A | 51% |
20.9 times less than Coca-Cola
|
| Fiber | 2.4g | 10% | 26% |
Equal to Orange
|
| Copper | 0.17mg | 19% | 20% |
1.2 times more than Shiitake
|
| Zinc | 0.76mg | 7% | 52% |
8.3 times less than Beef broiled
|
| Phosphorus | 56mg | 8% | 69% |
3.3 times less than Chicken meat
|
| Sodium | 70mg | 3% | 58% |
7 times less than White bread
|
| Vitamin E | 2.1mg | 14% | 8% |
1.4 times more than Kiwi
|
| Manganese | 0.94mg | 41% | 9% | |
| Selenium | 1.5µg | 3% | 60% | |
| Vitamin B1 | 0.1mg | 8% | 43% |
2.8 times less than Pea raw
|
| Vitamin B2 | 0.24mg | 18% | 30% |
1.8 times more than Avocado
|
| Vitamin B3 | 0.49mg | 3% | 72% |
19.5 times less than Turkey meat
|
| Vitamin B5 | 0.15mg | 3% | 60% |
7.8 times less than Sunflower seeds
|
| Vitamin B6 | 0.24mg | 19% | 35% |
2 times more than Oats
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 494µg | 411% | 1% |
4.9 times more than Broccoli
|
| Folate | 146µg | 37% | 7% |
2.4 times more than Brussels sprouts
|
| Trans fat | 0g | N/A | 100% |
N/A
|
| Saturated fat | 0.04g | 0% | 83% |
137.1 times less than Beef broiled
|
| Choline | 20mg | 4% | 30% | |
| Monounsaturated fat | 0.01g | N/A | 87% |
1633.2 times less than Avocado
|
| Polyunsaturated fat | 0.11g | N/A | 77% |
432.8 times less than Walnut
|
| Tryptophan | 0.04mg | 0% | 46% |
7.6 times less than Chicken meat
|
| Threonine | 0.13mg | 0% | 47% |
5.7 times less than Beef broiled
|
| Isoleucine | 0.15mg | 0% | 47% |
6 times less than Salmon raw
|
| Leucine | 0.23mg | 0% | 48% |
10.5 times less than Tuna Bluefin
|
| Lysine | 0.18mg | 0% | 46% |
2.5 times less than Tofu
|
| Methionine | 0.06mg | 0% | 47% |
1.7 times less than Quinoa
|
| Phenylalanine | 0.13mg | 0% | 48% |
5 times less than Egg
|
| Valine | 0.17mg | 0% | 48% |
12.1 times less than Soybean raw
|
| Histidine | 0.07mg | 0% | 48% |
11.3 times less than Turkey meat
|
| Caffeine | 0mg | 0% | 100% | |
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
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
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
ⓘ
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
ⓘ
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
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.