Spinach, raw

Nutritional data, calories, vitamins, minerals

	Quantity per 100 gr.	Quantity per oz
Water	91.4 gr.	25.9 gr.
Energy	23 kcal	6.5 kcal
Energy	97 kj	27.5 kj
Protein	2.86 gr.	0.8 gr.
Total lipid (fat)	0.39 gr.	0.1 gr.
Ash	1.72 gr.	0.5 gr.
Carbohydrates	3.63 gr.	1 gr.
Fiber	2.2 gr.	0.6 gr.
List continued below
Sugars	0.42 gr.	0.1 gr.
Sucrose	0.07 gr.	0.02 gr.
Glucose (dextrose)	0.11 gr.	0.03 gr.
Fructose	0.15 gr.	0.04 gr.
Galactose	0.1 gr.	0.03 gr.
Calcium, Ca	99 mg	28.1 mg
Iron, Fe	2.71 mg	0.8 mg
Magnesium, Mg	79 mg	22.4 mg
Phosphorus, P	49 mg	13.9 mg
Potassium, K	558 mg	158.2 mg
Sodium, Na	79 mg	22.4 mg
Zinc, Zn	0.53 mg	0.2 mg
Copper, Cu	0.13 mg	0.04 mg
Manganese, Mn	0.9 mg	0.3 mg
Selenium, Se	1 mcg	0.3 mcg
Vitamin C, ascorbic acid	28.1 mg	8 mg
Vitamin B1, Thiamin	0.08 mg	0.02 mg
Vitamin B2, Riboflavin	0.19 mg	0.1 mg
Vitamin B3, Niacin	0.72 mg	0.2 mg
Vitamin B5, Pantothenic acid	0.07 mg	0.02 mg
Vitamin B6	0.2 mg	0.1 mg
Folate, total	194 mcg	55 mcg
Folate, food	194 mcg	55 mcg
Folate, DFE	194 mcg	55 mcg
Choline, total	19.3 mg	5.5 mg
Betaine	102.6 mg	29.1 mg
Vitamin A, IU	9377 IU	2658.6 IU
Vitamin A, RAE	469 mcg	133 mcg
Vitamin E (alpha-tocopherol)	2.03 mg	0.6 mg
Tocopherol, gamma	0.18 mg	0.1 mg
Vitamin K (phylloquinone)	482.9 mcg	136.9 mcg
Fats, saturated	0.06 gr.	0.02 gr.
Fats, monounsaturated	0.01 gr.	0 gr.
Fats, polyunsaturated	0.17 gr.	0.05 gr.
Phytosterols	9 mg	2.6 mg
Tryptophan	0.04 gr.	0.01 gr.
Threonine	0.12 gr.	0.03 gr.
Isoleucine	0.15 gr.	0.04 gr.
Leucine	0.22 gr.	0.1 gr.
Lysine	0.17 gr.	0.05 gr.
Methionine	0.05 gr.	0.02 gr.
Cystine	0.04 gr.	0.01 gr.
Phenylalanine	0.13 gr.	0.04 gr.
Tyrosine	0.11 gr.	0.03 gr.
Valine	0.16 gr.	0.05 gr.
Arginine	0.16 gr.	0.05 gr.
Histidine	0.06 gr.	0.02 gr.
Alanine	0.14 gr.	0.04 gr.
Aspartic acid	0.24 gr.	0.1 gr.
Glutamic acid	0.34 gr.	0.1 gr.
Glycine	0.13 gr.	0.04 gr.
Proline	0.11 gr.	0.03 gr.
Serine	0.1 gr.	0.03 gr.
Carotene, beta	5626 mcg	1595.1 mcg
Lutein + zeaxanthin	12198 mcg	3458.5 mcg