Spinach raw nutrition: calories, carbs, GI, protein, fiber, fats
Spinach, raw
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Spinach raw
| 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 | 1.43 grams |
| 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) |
Vitamin A ⓘHigher in Vitamin A content than 91% of foods
Potassium ⓘHigher in Potassium content than 89% of foods
Vitamin C ⓘHigher in Vitamin C content than 84% of foods
Magnesium ⓘHigher in Magnesium content than 83% of foods
Folate ⓘHigher in Folate content than 81% of foods
Spinach raw calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 23 | |
| Calories in 1 cup | 7 | 30 g |
| Calories in 1 bunch | 78 | 340 g |
| Calories in 1 leaf | 2 | 10 g |
Spinach raw 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.
Mineral coverage chart
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:
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%
Macronutrients chart
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
Protein quality breakdown
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
Saturated Fat:
0.063 g
Monounsaturated Fat:
0.01 g
Polyunsaturated fat:
0.165 g
Carbohydrate type breakdown
Starch:
0 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 raw
Sugar:
0.42 g
Fiber:
2.2 g
Other:
1.01 g
All nutrients for Spinach raw per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 23kcal | 1% | 96% |
2 times less than Orange
|
| Protein | 2.86g | 7% | 72% |
Equal to Broccoli
|
| Fats | 0.39g | 1% | 83% |
85.4 times less than Cheddar Cheese
|
| Vitamin C | 28.1mg | 31% | 16% |
1.9 times less than Lemon
|
| Net carbs | 1.43g | N/A | 68% |
37.9 times less than Chocolate
|
| Carbs | 3.63g | 1% | 64% |
7.8 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 2.71mg | 34% | 25% |
Equal to Beef broiled
|
| Calcium | 99mg | 10% | 23% |
1.3 times less than Milk
|
| Potassium | 558mg | 16% | 11% |
3.8 times more than Cucumber
|
| Magnesium | 79mg | 19% | 17% |
1.8 times less than Almond
|
| Sugar | 0.42g | N/A | 71% |
21.4 times less than Coca-Cola
|
| Fiber | 2.2g | 9% | 35% |
1.1 times less than Orange
|
| Copper | 0.13mg | 14% | 42% |
1.1 times less than Shiitake
|
| Zinc | 0.53mg | 5% | 68% |
11.9 times less than Beef broiled
|
| Phosphorus | 49mg | 7% | 78% |
3.7 times less than Chicken meat
|
| Sodium | 79mg | 3% | 53% |
6.2 times less than White Bread
|
| Vitamin A | 9377IU | 188% | 9% |
1.8 times less than Carrot
|
| Vitamin A RAE | 469µg | 52% | 21% | |
| Vitamin E | 2.03mg | 14% | 40% |
1.4 times more than Kiwifruit
|
| Selenium | 1µg | 2% | 82% | |
| Manganese | 0.9mg | 39% | 33% | |
| Vitamin B1 | 0.08mg | 7% | 57% |
3.4 times less than Pea raw
|
| Vitamin B2 | 0.19mg | 15% | 48% |
1.5 times more than Avocado
|
| Vitamin B3 | 0.72mg | 5% | 73% |
13.2 times less than Turkey meat
|
| Vitamin B5 | 0.07mg | 1% | 92% |
17.4 times less than Sunflower seed
|
| Vitamin B6 | 0.2mg | 15% | 49% |
1.6 times more than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 482.9µg | 402% | 41% |
4.8 times more than Broccoli
|
| Folate | 194µg | 49% | 19% |
3.2 times more than Brussels sprout
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Saturated Fat | 0.06g | 0% | 84% |
93.6 times less than Beef broiled
|
| Monounsaturated Fat | 0.01g | N/A | 92% |
979.9 times less than Avocado
|
| Polyunsaturated fat | 0.17g | N/A | 81% |
285.9 times less than Walnut
|
| Tryptophan | 0.04mg | 0% | 88% |
7.8 times less than Chicken meat
|
| Threonine | 0.12mg | 0% | 88% |
5.9 times less than Beef broiled
|
| Isoleucine | 0.15mg | 0% | 88% |
6.2 times less than Salmon raw
|
| Leucine | 0.22mg | 0% | 89% |
10.9 times less than Tuna Bluefin
|
| Lysine | 0.17mg | 0% | 87% |
2.6 times less than Tofu
|
| Methionine | 0.05mg | 0% | 88% |
1.8 times less than Quinoa
|
| Phenylalanine | 0.13mg | 0% | 89% |
5.2 times less than Egg
|
| Valine | 0.16mg | 0% | 89% |
12.6 times less than Soybean raw
|
| Histidine | 0.06mg | 0% | 89% |
11.7 times less than Turkey meat
|
| Fructose | 0.15g | 0% | 91% |
39.3 times less than Apple
|
| 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 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
ⓘ
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
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.