Nutritional Information for Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
1.000 package (10 oz) yields , 0.500 cup
| Nutrient | Value | Daily Recommendation | Potential |
| Size | 1.000 package (10 oz) yields 220.0 grams |
Max fiber at 9 servings. |
| Protein | 8.82 g |
15.75% |
155% |
| Total lipid (fat) | 1.91 g |
6.37% |
63% |
| Carbohydrate, by difference | 10.56 g |
3.52% |
35% |
| Energy (Calories) | 74.80 kcal |
3.74% |
37% |
| Fiber, total dietary | 8.14 g |
21.42% |
211% |
| Calcium, Ca | 336.60 mg |
33.66% |
331% |
| Iron, Fe | 4.31 mg |
53.88% |
529% |
| Magnesium, Mg | 180.40 mg |
45.1% |
443% |
| Phosphorus, P | 110.00 mg |
15.71% |
154% |
| Potassium, K | 664.40 mg |
14.14% |
139% |
| Sodium, Na | 213.40 mg |
14.23% |
140% |
| Zinc, Zn | 1.08 mg |
9.82% |
96% |
| Manganese, Mn | 1.58 mg |
68.7% |
675% |
| Selenium, Se | 12.10 mcg |
22% |
216% |
| Vitamin A, IU | 26534.20 IU |
884.47% |
8693% |
| Vitamin E (alpha-tocopherol) | 7.79 mg |
51.93% |
510% |
| Vitamin D (D2 + D3) | 0.00 mcg |
0% |
0% |
| Vitamin C, total ascorbic acid | 4.84 mg |
5.38% |
53% |
| Thiamin | 0.17 mg |
14.17% |
139% |
| Riboflavin | 0.39 mg |
30% |
295% |
| Niacin | 0.97 mg |
6.06% |
60% |
| Pantothenic acid | 0.17 mg |
3.4% |
33% |
| Vitamin B-6 | 0.30 mg |
23.08% |
227% |
| Folate, total | 266.20 mcg |
66.55% |
654% |
| Vitamin B-12 | 0.00 mcg |
0% |
0% |
| Choline, total | 54.56 mg |
9.92% |
97% |
| Vitamin K (phylloquinone) | 1189.54 mcg |
991.28% |
9742% |
| Omega 6 | 0.00 g |
0% |
0% |
| Omega 3 | 0.82 g |
36.94% |
363% |
| Ash | 3.06 g |
|
|
| Starch | 0.00 g |
|
|
| Sucrose | 0.46 g |
|
|
| Glucose (dextrose) | 0.44 g |
|
|
| Fructose | 0.20 g |
|
|
| Lactose | 0.00 g |
|
|
| Maltose | 0.00 g |
|
|
| Alcohol, ethyl | 0.00 g |
|
|
| Water | 195.67 g |
|
|
| Caffeine | 0.00 mg |
|
|
| Theobromine | 0.00 mg |
|
|
| Energy | 314.60 kJ |
|
|
| Sugars, total | 1.12 g |
|
|
| Galactose | 0.00 g |
|
|
| Copper, Cu | 0.35 mg |
|
|
| Retinol | 0.00 mcg |
|
|
| Vitamin A, RAE | 1326.60 mcg_RAE |
|
|
| Carotene, beta | 15921.40 mcg |
|
|
| Carotene, alpha | 0.00 mcg |
|
|
| Vitamin D | 0.00 IU |
|
|
| Cryptoxanthin, beta | 0.00 mcg |
|
|
| Lycopene | 0.00 mcg |
|
|
| Lutein + zeaxanthin | 34518.00 mcg |
|
|
| Tocopherol, beta | 0.02 mg |
|
|
| Tocopherol, gamma | 0.37 mg |
|
|
| Tocopherol, delta | 0.00 mg |
|
|
| Folic acid | 0.00 mcg |
|
|
| Folate, food | 266.20 mcg |
|
|
| Folate, DFE | 266.20 mcg_DFE |
|
|
| Betaine | 246.40 mg |
|
|
| Tryptophan | 0.22 g |
|
|
| Threonine | 0.48 g |
|
|
| Isoleucine | 0.28 g |
|
|
| Leucine | 0.45 g |
|
|
| Lysine | 0.56 g |
|
|
| Methionine | 0.12 g |
|
|
| Cystine | 0.06 g |
|
|
| Phenylalanine | 0.46 g |
|
|
| Tyrosine | 0.48 g |
|
|
| Valine | 0.40 g |
|
|
| Arginine | 1.08 g |
|
|
| Histidine | 0.11 g |
|
|
| Alanine | 0.49 g |
|
|
| Aspartic acid | 0.96 g |
|
|
| Glutamic acid | 1.14 g |
|
|
| Glycine | 0.50 g |
|
|
| Proline | 0.44 g |
|
|
| Serine | 0.38 g |
|
|
| Vitamin E, added | 0.00 mg |
|
|
| Vitamin B-12, added | 0.00 mcg |
|
|
| Cholesterol | 0.00 mg |
|
|
| Fatty acids, total saturated | 0.35 g |
|
|
| Fatty acids, total monounsaturated | 0.00 g |
|
|
| Fatty acids, total polyunsaturated | 0.82 g |
|
|
| Nutrient | Value | Daily Recommendation | Potential |
| Size | 0.500 cup 95.0 grams |
Max fiber at 22 servings. |
| Protein | 3.81 g |
6.8% |
155% |
| Total lipid (fat) | 0.83 g |
2.77% |
63% |
| Carbohydrate, by difference | 4.56 g |
1.52% |
35% |
| Energy (Calories) | 32.30 kcal |
1.62% |
37% |
| Fiber, total dietary | 3.52 g |
9.26% |
211% |
| Calcium, Ca | 145.35 mg |
14.54% |
330% |
| Iron, Fe | 1.86 mg |
23.25% |
528% |
| Magnesium, Mg | 77.90 mg |
19.48% |
443% |
| Phosphorus, P | 47.50 mg |
6.79% |
154% |
| Potassium, K | 286.90 mg |
6.1% |
139% |
| Sodium, Na | 92.15 mg |
6.14% |
140% |
| Zinc, Zn | 0.47 mg |
4.27% |
97% |
| Manganese, Mn | 0.68 mg |
29.57% |
672% |
| Selenium, Se | 5.23 mcg |
9.51% |
216% |
| Vitamin A, IU | 11457.95 IU |
381.93% |
8680% |
| Vitamin E (alpha-tocopherol) | 3.36 mg |
22.4% |
509% |
| Vitamin D (D2 + D3) | 0.00 mcg |
0% |
0% |
| Vitamin C, total ascorbic acid | 2.09 mg |
2.32% |
53% |
| Thiamin | 0.07 mg |
5.83% |
133% |
| Riboflavin | 0.17 mg |
13.08% |
297% |
| Niacin | 0.42 mg |
2.63% |
60% |
| Pantothenic acid | 0.07 mg |
1.4% |
32% |
| Vitamin B-6 | 0.13 mg |
10% |
227% |
| Folate, total | 114.95 mcg |
28.74% |
653% |
| Vitamin B-12 | 0.00 mcg |
0% |
0% |
| Choline, total | 23.56 mg |
4.28% |
97% |
| Vitamin K (phylloquinone) | 513.67 mcg |
428.06% |
9729% |
| Omega 6 | 0.00 g |
0% |
0% |
| Omega 3 | 0.35 g |
15.77% |
358% |
| Ash | 1.32 g |
|
|
| Starch | 0.00 g |
|
|
| Sucrose | 0.20 g |
|
|
| Glucose (dextrose) | 0.19 g |
|
|
| Fructose | 0.09 g |
|
|
| Lactose | 0.00 g |
|
|
| Maltose | 0.00 g |
|
|
| Alcohol, ethyl | 0.00 g |
|
|
| Water | 84.49 g |
|
|
| Caffeine | 0.00 mg |
|
|
| Theobromine | 0.00 mg |
|
|
| Energy | 135.85 kJ |
|
|
| Sugars, total | 0.48 g |
|
|
| Galactose | 0.00 g |
|
|
| Copper, Cu | 0.15 mg |
|
|
| Retinol | 0.00 mcg |
|
|
| Vitamin A, RAE | 572.85 mcg_RAE |
|
|
| Carotene, beta | 6875.15 mcg |
|
|
| Carotene, alpha | 0.00 mcg |
|
|
| Vitamin D | 0.00 IU |
|
|
| Cryptoxanthin, beta | 0.00 mcg |
|
|
| Lycopene | 0.00 mcg |
|
|
| Lutein + zeaxanthin | 14905.50 mcg |
|
|
| Tocopherol, beta | 0.01 mg |
|
|
| Tocopherol, gamma | 0.16 mg |
|
|
| Tocopherol, delta | 0.00 mg |
|
|
| Folic acid | 0.00 mcg |
|
|
| Folate, food | 114.95 mcg |
|
|
| Folate, DFE | 114.95 mcg_DFE |
|
|
| Betaine | 106.40 mg |
|
|
| Tryptophan | 0.10 g |
|
|
| Threonine | 0.21 g |
|
|
| Isoleucine | 0.12 g |
|
|
| Leucine | 0.19 g |
|
|
| Lysine | 0.24 g |
|
|
| Methionine | 0.05 g |
|
|
| Cystine | 0.03 g |
|
|
| Phenylalanine | 0.20 g |
|
|
| Tyrosine | 0.21 g |
|
|
| Valine | 0.17 g |
|
|
| Arginine | 0.46 g |
|
|
| Histidine | 0.05 g |
|
|
| Alanine | 0.21 g |
|
|
| Aspartic acid | 0.41 g |
|
|
| Glutamic acid | 0.49 g |
|
|
| Glycine | 0.21 g |
|
|
| Proline | 0.19 g |
|
|
| Serine | 0.16 g |
|
|
| Vitamin E, added | 0.00 mg |
|
|
| Vitamin B-12, added | 0.00 mcg |
|
|
| Cholesterol | 0.00 mg |
|
|
| Fatty acids, total saturated | 0.15 g |
|
|
| Fatty acids, total monounsaturated | 0.00 g |
|
|
| Fatty acids, total polyunsaturated | 0.35 g |
|
|