Spinach raw nutrition: calories, carbs, GI, protein, fiber, fats
Spinach, raw
*all the values are displayed for the amount of 100 grams
Top nutrition facts for Spinach raw
| 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. | 0 (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 (30 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. | -11.8 (alkaline) |
Spinach raw calories (kcal)
| Calories for different serving sizes of spinach raw | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 23 | |
| Calories in 1 leaf | 2 | 10 g |
| Calories in 1 cup | 7 | 30 g |
| Calories in 1 bunch | 78 | 340 g |
Extra Nutrition facts for Spinach raw
| 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. | 12 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. | 80 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 |
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
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
1407µg of 900µg
156%
Vitamin E:
6.1mg of 15mg
41%
Vitamin D:
0µg of 20µg
0%
Vitamin C:
84mg of 90mg
94%
Vitamin B1:
0.23mg of 1mg
20%
Vitamin B2:
0.57mg of 1mg
44%
Vitamin B3:
2.2mg of 16mg
14%
Vitamin B5:
0.2mg of 5mg
3.9%
Vitamin B6:
0.59mg of 1mg
45%
Folate:
582µg of 400µg
146%
Vitamin B12:
0µg of 2µg
0%
Vitamin K:
1449µg of 120µg
1207%
Vitamin chart - relative view
Macronutrients chart
Protein:
Daily Value: 6%
2.9 g of 50 g
2.9 g (6% of DV )
Fats:
Daily Value: 1%
0.4 g of 65 g
0.4 g (1% of DV )
Carbs:
Daily Value: 1%
3.6 g of 300 g
3.6 g (1% of DV )
Water:
Daily Value: 5%
91.4 g of 2,000 g
91.4 g (5% of DV )
Other:
1.7 g
1.7 g
Protein quality breakdown
Tryptophan:
117mg of 280mg
42%
Threonine:
366mg of 1,050mg
35%
Isoleucine:
441mg of 1,400mg
32%
Leucine:
669mg of 2,730mg
25%
Lysine:
522mg of 2,100mg
25%
Methionine:
159mg of 1,050mg
15%
Phenylalanine:
387mg of 1,750mg
22%
Valine:
483mg of 1,820mg
27%
Histidine:
192mg of 700mg
27%
Fat type information
Saturated fat:
0.06 g
Monounsaturated fat:
0.01 g
Polyunsaturated fat:
0.17 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 g
All nutrients for Spinach raw per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Vitamin A | 469µg | 52% | 4% | |
| Calories | 23kcal | 1% | 96% |
2 times less than Orange
|
| Protein | 2.9g | 7% | 73% |
Equal to Broccoli
|
| Protein per 100 calories | 12g | N/A | 20% | |
| Calories per 10 g protein | 80kcal | N/A | 77% | |
| Weight per 100 calories | 435g | N/A | 5% | |
| Fats | 0.39g | 1% | 83% |
85.4 times less than Cheese
|
| Vitamin C | 28mg | 31% | 7% |
1.9 times less than Lemon
|
| Net carbs | 1.4g | N/A | 68% |
37.9 times less than Chocolate
|
| Carbs | 3.6g | 1% | 64% |
7.8 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D* | 0 IU | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Magnesium | 79mg | 19% | 9% |
1.8 times less than Almonds
|
| Calcium | 99mg | 10% | 19% |
1.3 times less than Milk
|
| Potassium | 558mg | 16% | 7% |
3.8 times more than Cucumber
|
| Iron | 2.7mg | 34% | 24% |
Equal to Beef broiled
|
| Sugar | 0.42g | N/A | 51% |
21.4 times less than Coca-Cola
|
| Fiber | 2.2g | 9% | 28% |
1.1 times less than Orange
|
| Copper | 0.13mg | 14% | 28% |
1.1 times less than Shiitake
|
| Zinc | 0.53mg | 5% | 60% |
11.9 times less than Beef broiled
|
| Phosphorus | 49mg | 7% | 71% |
3.7 times less than Chicken meat
|
| Sodium | 79mg | 3% | 53% |
6.2 times less than White bread
|
| Vitamin E | 2mg | 14% | 8% |
1.4 times more than Kiwi
|
| Selenium | 1µg | 2% | 63% | |
| Manganese | 0.9mg | 39% | 9% | |
| Vitamin B1 | 0.08mg | 7% | 50% |
3.4 times less than Pea raw
|
| Vitamin B2 | 0.19mg | 15% | 42% |
1.5 times more than Avocado
|
| Vitamin B3 | 0.72mg | 5% | 66% |
13.2 times less than Turkey meat
|
| Vitamin B5 | 0.07mg | 1% | 67% |
17.4 times less than Sunflower seeds
|
| Vitamin B6 | 0.2mg | 15% | 39% |
1.6 times more than Oats
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 483µg | 402% | 1% |
4.8 times more than Broccoli
|
| Folate | 194µg | 49% | 5% |
3.2 times more than Brussels sprouts
|
| Trans fat | 0g | N/A | 100% |
N/A
|
| Saturated fat | 0.06g | 0% | 81% |
93.6 times less than Beef broiled
|
| Choline | 19mg | 4% | 31% | |
| Monounsaturated fat | 0.01g | N/A | 85% |
979.9 times less than Avocado
|
| Polyunsaturated fat | 0.17g | N/A | 74% |
285.9 times less than Walnut
|
| Tryptophan | 0.04mg | 0% | 47% |
7.8 times less than Chicken meat
|
| Threonine | 0.12mg | 0% | 47% |
5.9 times less than Beef broiled
|
| Isoleucine | 0.15mg | 0% | 47% |
6.2 times less than Salmon raw
|
| Leucine | 0.22mg | 0% | 48% |
10.9 times less than Tuna Bluefin
|
| Lysine | 0.17mg | 0% | 46% |
2.6 times less than Tofu
|
| Methionine | 0.05mg | 0% | 48% |
1.8 times less than Quinoa
|
| Phenylalanine | 0.13mg | 0% | 48% |
5.2 times less than Egg
|
| Valine | 0.16mg | 0% | 48% |
12.6 times less than Soybean raw
|
| Histidine | 0.06mg | 0% | 48% |
11.7 times less than Turkey meat
|
| Fructose | 0.15g | 0% | 12% |
39.3 times less than Apple
|
| 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
|
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NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 23
% Daily Value*
0.6%
Total Fat
0.39g
0.29%
Saturated Fat 0.06g
0
Trans Fat
0g
0
Cholesterol 0mg
3.4%
Sodium 79mg
1.2%
Total Carbohydrate
3.6g
8.8%
Dietary Fiber
2.2g
Total Sugars 0g
Includes ? g Added Sugars
Protein
2.9g
Vitamin D
0mcg
0
Calcium
99mg
9.9%
Iron
2.7mg
34%
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
ⓘ
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
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.