Nutritional Information for Spinach, raw
1.000 cup , 1.000 bunch , 1.000 leaf , 1.000 package (10 oz)
| Nutrient | Value | Daily Recommendation | Potential |
| Size | 1.000 cup 30.0 grams |
Max cups at 64 servings. |
| Protein | 0.86 g |
1.54% |
98% |
| Total lipid (fat) | 0.12 g |
0.4% |
26% |
| Carbohydrate, by difference | 1.09 g |
0.36% |
23% |
| Energy (Calories) | 6.90 kcal |
0.35% |
22% |
| Fiber, total dietary | 0.66 g |
1.74% |
111% |
| Calcium, Ca | 29.70 mg |
2.97% |
190% |
| Iron, Fe | 0.81 mg |
10.13% |
648% |
| Magnesium, Mg | 23.70 mg |
5.93% |
379% |
| Phosphorus, P | 14.70 mg |
2.1% |
134% |
| Potassium, K | 167.40 mg |
3.56% |
228% |
| Sodium, Na | 23.70 mg |
1.58% |
101% |
| Zinc, Zn | 0.16 mg |
1.45% |
93% |
| Manganese, Mn | 0.27 mg |
11.74% |
751% |
| Selenium, Se | 0.30 mcg |
0.55% |
35% |
| Vitamin A, IU | 2813.10 IU |
93.77% |
6001% |
| Vitamin E (alpha-tocopherol) | 0.61 mg |
4.07% |
260% |
| Vitamin D (D2 + D3) | 0.00 mcg |
0% |
0% |
| Vitamin C, total ascorbic acid | 8.43 mg |
9.37% |
599% |
| Thiamin | 0.02 mg |
1.67% |
107% |
| Riboflavin | 0.06 mg |
4.62% |
295% |
| Niacin | 0.22 mg |
1.38% |
88% |
| Pantothenic acid | 0.02 mg |
0.4% |
26% |
| Vitamin B-6 | 0.06 mg |
4.62% |
295% |
| Folate, total | 58.20 mcg |
14.55% |
931% |
| Vitamin B-12 | 0.00 mcg |
0% |
0% |
| Choline, total | 5.79 mg |
1.05% |
67% |
| Vitamin K (phylloquinone) | 144.87 mcg |
120.73% |
7726% |
| Omega 6 | 0.01 g |
0.06% |
4% |
| Omega 3 | 0.04 g |
1.8% |
115% |
| Ash | 0.52 g |
|
|
| Sucrose | 0.02 g |
|
|
| Glucose (dextrose) | 0.03 g |
|
|
| Fructose | 0.05 g |
|
|
| Lactose | 0.00 g |
|
|
| Maltose | 0.00 g |
|
|
| Alcohol, ethyl | 0.00 g |
|
|
| Water | 27.42 g |
|
|
| Caffeine | 0.00 mg |
|
|
| Theobromine | 0.00 mg |
|
|
| Energy | 29.10 kJ |
|
|
| Sugars, total | 0.13 g |
|
|
| Galactose | 0.03 g |
|
|
| Copper, Cu | 0.04 mg |
|
|
| Retinol | 0.00 mcg |
|
|
| Vitamin A, RAE | 140.70 mcg_RAE |
|
|
| Carotene, beta | 1687.80 mcg |
|
|
| Carotene, alpha | 0.00 mcg |
|
|
| Vitamin D | 0.00 IU |
|
|
| Cryptoxanthin, beta | 0.00 mcg |
|
|
| Lycopene | 0.00 mcg |
|
|
| Lutein + zeaxanthin | 3659.40 mcg |
|
|
| Tocopherol, beta | 0.00 mg |
|
|
| Tocopherol, gamma | 0.05 mg |
|
|
| Tocopherol, delta | 0.00 mg |
|
|
| Folic acid | 0.00 mcg |
|
|
| Folate, food | 58.20 mcg |
|
|
| Folate, DFE | 58.20 mcg_DFE |
|
|
| Betaine | 30.78 mg |
|
|
| Tryptophan | 0.01 g |
|
|
| Threonine | 0.04 g |
|
|
| Isoleucine | 0.04 g |
|
|
| Leucine | 0.07 g |
|
|
| Lysine | 0.05 g |
|
|
| Methionine | 0.02 g |
|
|
| Cystine | 0.01 g |
|
|
| Phenylalanine | 0.04 g |
|
|
| Tyrosine | 0.03 g |
|
|
| Valine | 0.05 g |
|
|
| Arginine | 0.05 g |
|
|
| Histidine | 0.02 g |
|
|
| Alanine | 0.04 g |
|
|
| Aspartic acid | 0.07 g |
|
|
| Glutamic acid | 0.10 g |
|
|
| Glycine | 0.04 g |
|
|
| Proline | 0.03 g |
|
|
| Serine | 0.03 g |
|
|
| Vitamin E, added | 0.00 mg |
|
|
| Vitamin B-12, added | 0.00 mcg |
|
|
| Cholesterol | 0.00 mg |
|
|
| Fatty acids, total saturated | 0.02 g |
|
|
| Phytosterols | 2.70 mg |
|
|
| Fatty acids, total monounsaturated | 0.00 g |
|
|
| Fatty acids, total polyunsaturated | 0.05 g |
|
|
| Nutrient | Value | Daily Recommendation | Potential |
| Size | 1.000 bunch 340.0 grams |
Max fiber at 10 servings. |
| Protein | 9.72 g |
17.36% |
186% |
| Total lipid (fat) | 1.33 g |
4.43% |
47% |
| Carbohydrate, by difference | 12.34 g |
4.11% |
44% |
| Energy (Calories) | 78.20 kcal |
3.91% |
42% |
| Fiber, total dietary | 7.48 g |
19.68% |
211% |
| Calcium, Ca | 336.60 mg |
33.66% |
360% |
| Iron, Fe | 9.21 mg |
115.13% |
1231% |
| Magnesium, Mg | 268.60 mg |
67.15% |
718% |
| Phosphorus, P | 166.60 mg |
23.8% |
255% |
| Potassium, K | 1897.20 mg |
40.37% |
432% |
| Sodium, Na | 268.60 mg |
17.91% |
192% |
| Zinc, Zn | 1.80 mg |
16.36% |
175% |
| Manganese, Mn | 3.05 mg |
132.61% |
1418% |
| Selenium, Se | 3.40 mcg |
6.18% |
66% |
| Vitamin A, IU | 31881.80 IU |
1062.73% |
11366% |
| Vitamin E (alpha-tocopherol) | 6.90 mg |
46% |
492% |
| Vitamin D (D2 + D3) | 0.00 mcg |
0% |
0% |
| Vitamin C, total ascorbic acid | 95.54 mg |
106.16% |
1135% |
| Thiamin | 0.27 mg |
22.5% |
241% |
| Riboflavin | 0.64 mg |
49.23% |
527% |
| Niacin | 2.46 mg |
15.38% |
164% |
| Pantothenic acid | 0.22 mg |
4.4% |
47% |
| Vitamin B-6 | 0.66 mg |
50.77% |
543% |
| Folate, total | 659.60 mcg |
164.9% |
1764% |
| Vitamin B-12 | 0.00 mcg |
0% |
0% |
| Choline, total | 65.62 mg |
11.93% |
128% |
| Vitamin K (phylloquinone) | 1641.86 mcg |
1368.22% |
14633% |
| Omega 6 | 0.09 g |
0.58% |
6% |
| Omega 3 | 0.47 g |
21.17% |
226% |
| Ash | 5.85 g |
|
|
| Sucrose | 0.24 g |
|
|
| Glucose (dextrose) | 0.37 g |
|
|
| Fructose | 0.51 g |
|
|
| Lactose | 0.00 g |
|
|
| Maltose | 0.00 g |
|
|
| Alcohol, ethyl | 0.00 g |
|
|
| Water | 310.76 g |
|
|
| Caffeine | 0.00 mg |
|
|
| Theobromine | 0.00 mg |
|
|
| Energy | 329.80 kJ |
|
|
| Sugars, total | 1.43 g |
|
|
| Galactose | 0.34 g |
|
|
| Copper, Cu | 0.44 mg |
|
|
| Retinol | 0.00 mcg |
|
|
| Vitamin A, RAE | 1594.60 mcg_RAE |
|
|
| Carotene, beta | 19128.40 mcg |
|
|
| Carotene, alpha | 0.00 mcg |
|
|
| Vitamin D | 0.00 IU |
|
|
| Cryptoxanthin, beta | 0.00 mcg |
|
|
| Lycopene | 0.00 mcg |
|
|
| Lutein + zeaxanthin | 41473.20 mcg |
|
|
| Tocopherol, beta | 0.00 mg |
|
|
| Tocopherol, gamma | 0.61 mg |
|
|
| Tocopherol, delta | 0.00 mg |
|
|
| Folic acid | 0.00 mcg |
|
|
| Folate, food | 659.60 mcg |
|
|
| Folate, DFE | 659.60 mcg_DFE |
|
|
| Betaine | 348.84 mg |
|
|
| Tryptophan | 0.13 g |
|
|
| Threonine | 0.41 g |
|
|
| Isoleucine | 0.50 g |
|
|
| Leucine | 0.76 g |
|
|
| Lysine | 0.59 g |
|
|
| Methionine | 0.18 g |
|
|
| Cystine | 0.12 g |
|
|
| Phenylalanine | 0.44 g |
|
|
| Tyrosine | 0.37 g |
|
|
| Valine | 0.55 g |
|
|
| Arginine | 0.55 g |
|
|
| Histidine | 0.22 g |
|
|
| Alanine | 0.48 g |
|
|
| Aspartic acid | 0.82 g |
|
|
| Glutamic acid | 1.17 g |
|
|
| Glycine | 0.46 g |
|
|
| Proline | 0.38 g |
|
|
| Serine | 0.35 g |
|
|
| Vitamin E, added | 0.00 mg |
|
|
| Vitamin B-12, added | 0.00 mcg |
|
|
| Cholesterol | 0.00 mg |
|
|
| Fatty acids, total saturated | 0.21 g |
|
|
| Phytosterols | 30.60 mg |
|
|
| Fatty acids, total monounsaturated | 0.03 g |
|
|
| Fatty acids, total polyunsaturated | 0.56 g |
|
|
| Nutrient | Value | Daily Recommendation | Potential |
| Size | 1.000 leaf 10.0 grams |
Max cups at 64 servings. |
| Protein | 0.29 g |
0.52% |
33% |
| Total lipid (fat) | 0.04 g |
0.13% |
9% |
| Carbohydrate, by difference | 0.36 g |
0.12% |
8% |
| Energy (Calories) | 2.30 kcal |
0.12% |
7% |
| Fiber, total dietary | 0.22 g |
0.58% |
37% |
| Calcium, Ca | 9.90 mg |
0.99% |
63% |
| Iron, Fe | 0.27 mg |
3.38% |
216% |
| Magnesium, Mg | 7.90 mg |
1.98% |
126% |
| Phosphorus, P | 4.90 mg |
0.7% |
45% |
| Potassium, K | 55.80 mg |
1.19% |
76% |
| Sodium, Na | 7.90 mg |
0.53% |
34% |
| Zinc, Zn | 0.05 mg |
0.45% |
29% |
| Manganese, Mn | 0.09 mg |
3.91% |
250% |
| Selenium, Se | 0.10 mcg |
0.18% |
12% |
| Vitamin A, IU | 937.70 IU |
31.26% |
2000% |
| Vitamin E (alpha-tocopherol) | 0.20 mg |
1.33% |
85% |
| Vitamin D (D2 + D3) | 0.00 mcg |
0% |
0% |
| Vitamin C, total ascorbic acid | 2.81 mg |
3.12% |
200% |
| Thiamin | 0.01 mg |
0.83% |
53% |
| Riboflavin | 0.02 mg |
1.54% |
98% |
| Niacin | 0.07 mg |
0.44% |
28% |
| Pantothenic acid | 0.01 mg |
0.2% |
13% |
| Vitamin B-6 | 0.02 mg |
1.54% |
98% |
| Folate, total | 19.40 mcg |
4.85% |
310% |
| Vitamin B-12 | 0.00 mcg |
0% |
0% |
| Choline, total | 1.93 mg |
0.35% |
22% |
| Vitamin K (phylloquinone) | 48.29 mcg |
40.24% |
2575% |
| Omega 6 | 0.00 g |
0% |
0% |
| Omega 3 | 0.01 g |
0.45% |
29% |
| Ash | 0.17 g |
|
|
| Sucrose | 0.01 g |
|
|
| Glucose (dextrose) | 0.01 g |
|
|
| Fructose | 0.02 g |
|
|
| Lactose | 0.00 g |
|
|
| Maltose | 0.00 g |
|
|
| Alcohol, ethyl | 0.00 g |
|
|
| Water | 9.14 g |
|
|
| Caffeine | 0.00 mg |
|
|
| Theobromine | 0.00 mg |
|
|
| Energy | 9.70 kJ |
|
|
| Sugars, total | 0.04 g |
|
|
| Galactose | 0.01 g |
|
|
| Copper, Cu | 0.01 mg |
|
|
| Retinol | 0.00 mcg |
|
|
| Vitamin A, RAE | 46.90 mcg_RAE |
|
|
| Carotene, beta | 562.60 mcg |
|
|
| Carotene, alpha | 0.00 mcg |
|
|
| Vitamin D | 0.00 IU |
|
|
| Cryptoxanthin, beta | 0.00 mcg |
|
|
| Lycopene | 0.00 mcg |
|
|
| Lutein + zeaxanthin | 1219.80 mcg |
|
|
| Tocopherol, beta | 0.00 mg |
|
|
| Tocopherol, gamma | 0.02 mg |
|
|
| Tocopherol, delta | 0.00 mg |
|
|
| Folic acid | 0.00 mcg |
|
|
| Folate, food | 19.40 mcg |
|
|
| Folate, DFE | 19.40 mcg_DFE |
|
|
| Betaine | 10.26 mg |
|
|
| Tryptophan | 0.00 g |
|
|
| Threonine | 0.01 g |
|
|
| Isoleucine | 0.01 g |
|
|
| Leucine | 0.02 g |
|
|
| Lysine | 0.02 g |
|
|
| Methionine | 0.01 g |
|
|
| Cystine | 0.00 g |
|
|
| Phenylalanine | 0.01 g |
|
|
| Tyrosine | 0.01 g |
|
|
| Valine | 0.02 g |
|
|
| Arginine | 0.02 g |
|
|
| Histidine | 0.01 g |
|
|
| Alanine | 0.01 g |
|
|
| Aspartic acid | 0.02 g |
|
|
| Glutamic acid | 0.03 g |
|
|
| Glycine | 0.01 g |
|
|
| Proline | 0.01 g |
|
|
| Serine | 0.01 g |
|
|
| Vitamin E, added | 0.00 mg |
|
|
| Vitamin B-12, added | 0.00 mcg |
|
|
| Cholesterol | 0.00 mg |
|
|
| Fatty acids, total saturated | 0.01 g |
|
|
| Phytosterols | 0.90 mg |
|
|
| Fatty acids, total monounsaturated | 0.00 g |
|
|
| Fatty acids, total polyunsaturated | 0.02 g |
|
|
| Nutrient | Value | Daily Recommendation | Potential |
| Size | 1.000 package (10 oz) 284.0 grams |
Max fiber at 12 servings. |
| Protein | 8.12 g |
14.5% |
186% |
| Total lipid (fat) | 1.11 g |
3.7% |
47% |
| Carbohydrate, by difference | 10.31 g |
3.44% |
44% |
| Energy (Calories) | 65.32 kcal |
3.27% |
42% |
| Fiber, total dietary | 6.25 g |
16.45% |
211% |
| Calcium, Ca | 281.16 mg |
28.12% |
360% |
| Iron, Fe | 7.70 mg |
96.25% |
1232% |
| Magnesium, Mg | 224.36 mg |
56.09% |
718% |
| Phosphorus, P | 139.16 mg |
19.88% |
254% |
| Potassium, K | 1584.72 mg |
33.72% |
432% |
| Sodium, Na | 224.36 mg |
14.96% |
191% |
| Zinc, Zn | 1.51 mg |
13.73% |
176% |
| Manganese, Mn | 2.55 mg |
110.87% |
1419% |
| Selenium, Se | 2.84 mcg |
5.16% |
66% |
| Vitamin A, IU | 26630.68 IU |
887.69% |
11362% |
| Vitamin E (alpha-tocopherol) | 5.77 mg |
38.47% |
492% |
| Vitamin D (D2 + D3) | 0.00 mcg |
0% |
0% |
| Vitamin C, total ascorbic acid | 79.80 mg |
88.67% |
1135% |
| Thiamin | 0.22 mg |
18.33% |
235% |
| Riboflavin | 0.54 mg |
41.54% |
532% |
| Niacin | 2.06 mg |
12.88% |
165% |
| Pantothenic acid | 0.18 mg |
3.6% |
46% |
| Vitamin B-6 | 0.55 mg |
42.31% |
542% |
| Folate, total | 550.96 mcg |
137.74% |
1763% |
| Vitamin B-12 | 0.00 mcg |
0% |
0% |
| Choline, total | 54.81 mg |
9.97% |
128% |
| Vitamin K (phylloquinone) | 1371.44 mcg |
1142.87% |
14629% |
| Omega 6 | 0.07 g |
0.45% |
6% |
| Omega 3 | 0.39 g |
17.57% |
225% |
| Ash | 4.88 g |
|
|
| Sucrose | 0.20 g |
|
|
| Glucose (dextrose) | 0.31 g |
|
|
| Fructose | 0.43 g |
|
|
| Lactose | 0.00 g |
|
|
| Maltose | 0.00 g |
|
|
| Alcohol, ethyl | 0.00 g |
|
|
| Water | 259.58 g |
|
|
| Caffeine | 0.00 mg |
|
|
| Theobromine | 0.00 mg |
|
|
| Energy | 275.48 kJ |
|
|
| Sugars, total | 1.19 g |
|
|
| Galactose | 0.28 g |
|
|
| Copper, Cu | 0.37 mg |
|
|
| Retinol | 0.00 mcg |
|
|
| Vitamin A, RAE | 1331.96 mcg_RAE |
|
|
| Carotene, beta | 15977.84 mcg |
|
|
| Carotene, alpha | 0.00 mcg |
|
|
| Vitamin D | 0.00 IU |
|
|
| Cryptoxanthin, beta | 0.00 mcg |
|
|
| Lycopene | 0.00 mcg |
|
|
| Lutein + zeaxanthin | 34642.32 mcg |
|
|
| Tocopherol, beta | 0.00 mg |
|
|
| Tocopherol, gamma | 0.51 mg |
|
|
| Tocopherol, delta | 0.00 mg |
|
|
| Folic acid | 0.00 mcg |
|
|
| Folate, food | 550.96 mcg |
|
|
| Folate, DFE | 550.96 mcg_DFE |
|
|
| Betaine | 291.38 mg |
|
|
| Tryptophan | 0.11 g |
|
|
| Threonine | 0.35 g |
|
|
| Isoleucine | 0.42 g |
|
|
| Leucine | 0.63 g |
|
|
| Lysine | 0.49 g |
|
|
| Methionine | 0.15 g |
|
|
| Cystine | 0.10 g |
|
|
| Phenylalanine | 0.37 g |
|
|
| Tyrosine | 0.31 g |
|
|
| Valine | 0.46 g |
|
|
| Arginine | 0.46 g |
|
|
| Histidine | 0.18 g |
|
|
| Alanine | 0.40 g |
|
|
| Aspartic acid | 0.68 g |
|
|
| Glutamic acid | 0.97 g |
|
|
| Glycine | 0.38 g |
|
|
| Proline | 0.32 g |
|
|
| Serine | 0.30 g |
|
|
| Vitamin E, added | 0.00 mg |
|
|
| Vitamin B-12, added | 0.00 mcg |
|
|
| Cholesterol | 0.00 mg |
|
|
| Fatty acids, total saturated | 0.18 g |
|
|
| Phytosterols | 25.56 mg |
|
|
| Fatty acids, total monounsaturated | 0.03 g |
|
|
| Fatty acids, total polyunsaturated | 0.47 g |
|
|