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
| 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 per 100-gram serving | 23 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 1.35 grams |
| Serving Size ⓘ Serving sizes are 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. 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 |
Vitamin A ⓘHigher in Vitamin A content than 91% of foods
Potassium ⓘHigher in Potassium content than 86% of foods
Magnesium ⓘHigher in Magnesium content than 84% of foods
Iron ⓘHigher in Iron content than 84% of foods
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.
Spinach Glycemic load (GL)
Mineral coverage chart
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:
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
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:
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
Saturated Fat:
0.043 g
Monounsaturated Fat:
0.006 g
Polyunsaturated fat:
0.109 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 |
| Calories | 23kcal | 1% | 96% |
2 times less than Orange
|
| Protein | 2.97g | 7% | 71% |
1.1 times more than Broccoli
|
| Fats | 0.26g | 0% | 86% |
128.1 times less than Cheddar Cheese
|
| Vitamin C | 9.8mg | 11% | 25% |
5.4 times less than Lemon
|
| Net carbs | 1.35g | N/A | 68% |
40.1 times less than Chocolate
|
| Carbs | 3.75g | 1% | 63% |
7.5 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 3.57mg | 45% | 16% |
1.4 times more than Beef broiled
|
| Calcium | 136mg | 14% | 17% |
1.1 times more than Milk
|
| Potassium | 466mg | 14% | 14% |
3.2 times more than Cucumber
|
| Magnesium | 87mg | 21% | 16% |
1.6 times less than Almond
|
| Sugar | 0.43g | N/A | 71% |
20.9 times less than Coca-Cola
|
| Fiber | 2.4g | 10% | 32% |
Equal to Orange
|
| Copper | 0.17mg | 19% | 34% |
1.2 times more than Shiitake
|
| Zinc | 0.76mg | 7% | 59% |
8.3 times less than Beef broiled
|
| Phosphorus | 56mg | 8% | 75% |
3.3 times less than Chicken meat
|
| Sodium | 70mg | 3% | 58% |
7 times less than White Bread
|
| Vitamin A | 10481IU | 210% | 9% |
1.6 times less than Carrot
|
| Vitamin A RAE | 524µg | 58% | 20% | |
| Vitamin E | 2.08mg | 14% | 40% |
1.4 times more than Kiwifruit
|
| Selenium | 1.5µg | 3% | 79% | |
| Manganese | 0.94mg | 41% | 33% | |
| Vitamin B1 | 0.1mg | 8% | 50% |
2.8 times less than Pea raw
|
| Vitamin B2 | 0.24mg | 18% | 37% |
1.8 times more than Avocado
|
| Vitamin B3 | 0.49mg | 3% | 79% |
19.5 times less than Turkey meat
|
| Vitamin B5 | 0.15mg | 3% | 85% |
7.8 times less than Sunflower seed
|
| Vitamin B6 | 0.24mg | 19% | 45% |
2 times more than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 493.6µg | 411% | 41% |
4.9 times more than Broccoli
|
| Folate | 146µg | 37% | 20% |
2.4 times more than Brussels sprout
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Saturated Fat | 0.04g | 0% | 87% |
137.1 times less than Beef broiled
|
| Monounsaturated Fat | 0.01g | N/A | 94% |
1633.2 times less than Avocado
|
| Polyunsaturated fat | 0.11g | N/A | 84% |
432.8 times less than Walnut
|
| Tryptophan | 0.04mg | 0% | 88% |
7.6 times less than Chicken meat
|
| Threonine | 0.13mg | 0% | 88% |
5.7 times less than Beef broiled
|
| Isoleucine | 0.15mg | 0% | 87% |
6 times less than Salmon raw
|
| Leucine | 0.23mg | 0% | 88% |
10.5 times less than Tuna Bluefin
|
| Lysine | 0.18mg | 0% | 86% |
2.5 times less than Tofu
|
| Methionine | 0.06mg | 0% | 88% |
1.7 times less than Quinoa
|
| Phenylalanine | 0.13mg | 0% | 89% |
5 times less than Egg
|
| Valine | 0.17mg | 0% | 88% |
12.1 times less than Soybean raw
|
| Histidine | 0.07mg | 0% | 89% |
11.3 times less than Turkey meat
|
| 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%
Total Fat
0g
0%
Saturated Fat 0g
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
ⓘ
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
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated 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 Sugars
ⓘ
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
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.