Spinach Nutrition

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Nutrition Facts

Serving Size

1 cup (180g)

Amount per serving

Calories

% Daily Value *

Total Fat 0.5g

Saturated Fat 0.1g

Trans Fat 0g

Cholesterol 0mg

Sodium 551mg

Total Carbohydrate 6.8g

Dietary Fiber 4.3g

Total Sugars 0.8g

Protein 5.3g

Vitamin D 0 IU

Calcium 245mg

Iron 6mg

Potassium 839mg

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.

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Using default Daily Values from FDA.

Detailed Nutrient Information

Vitamin C

20%

17.6 mg

Thiamin

14%

0.17 mg

Riboflavin

33%

0.43 mg

Niacin

0.88 mg

Pantothenic Acid

0.26 mg

Vitamin B6

26%

0.44 mg

Folate

263 mcg

Folic Acid

0 mcg

Food Folate

263 mcg

Fortified Folate

263 mcg

Choline

35.5 mg

Betaine

160 mg

Vitamin B12

0 mcg

Added Vitamin B12

0 mcg

Biotin

—

Vitamin A

105%

943 mcg

Retinol

0 mcg

Beta Carotene

11300 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

377%

18900 IU

Lycophene

0 mcg

Lutein and Zeaxanthin

20400 mcg

Vitamin E

25%

3.74 mg

Added Vitamin E

0 mg

Beta Tocopherol

—

Gamma Tocopherol

—

Delta Tocopherol

—

Alpha Tocotreniol

—

Beta Tocotreniol

—

Gamma Tocotreniol

—

Delta Tocotreniol

—

Vitamin D2 and D3

0 mcg

Vitamin D2

—

Vitamin D3

—

Vitamin D

0 IU

Vitamin K

740%

888 mcg

Dihydrophylloquinone

—

Menaquinone-4

—

Calcium

19%

245 mg

Iron

36%

6.43 mg

Magnesium

37%

157 mg

Phosphorus

101 mg

Potassium

18%

839 mg

Sodium

24%

551 mg

Zinc

12%

1.37 mg

Copper

35%

0.31 mg

Manganese

73%

1.68 mg

Selenium

2.7 mcg

Fluoride

68 mcg

Iodine

—

Fat

0.47 g

Saturated Fat

0.08 g

Butyric Acid

—

Caproic Acid

—

Caprylic Acid

—

Capric Acid

—

Lauric Acid

—

Tridecylic Acid

—

Myristic Acid

0.01 g

Pentadecylic Acid

—

Palmitic Acid

0.06 g

Margaric Acid

—

Stearic Acid

0.01 g

Arachidic Acid

—

Behenic Acid

—

Lignoceric Acid

—

Monounsaturated Fat

0.01 g

Myristoleic Acid

—

Pentadecenoic Acid

—

Hexadec-9-enoic Acid

0.01 g

Palmitoleic Acid

—

Trans Hexadec 9 Enoic Acid

—

Heptadecylic Acid

—

Octadec-9-enoic Acid

0.01 g

Oleic Acid

—

Elaidic Acid

—

Vaccenic Acid

—

Gondoic Acid

—

Docos-13-enoic Acid

—

Erucic Acid

—

Brassidic Acid

—

Nervonic Acid

—

Polyunsaturated Fat

0.2 g

9,12-octadecadienoic Acid

0.03 g

Linoleic Acid

—

Conjugated Linoleic Acids (CLAs)

—

Linolelaidic Acid

—

9-trans-12-cis-Linoleic Acid

—

Trans Linoleic Acid

—

Linolenic Acid

0.17 g

Alpha Linolenic Acid (ALA)

—

Gamma Linolenic Acid (GLA)

—

Punicinic Acid

—

Paranaric Acid

—

Eicosadienoic Acid

—

Icosatrienioc Acid

—

Eicosatrienoic Acid (ETE)

—

Dihomo Gamma Linolenic Acid (DGLA)

—

Eicosatetraenoic Acid (ETA)

—

Arachidonic Acid (AA)

—

Eicosapentaenoic Acid (EPA)

—

Heneicosapentaenoic Acid (HPA)

—

Adrenic Acid (AdA)

—

Docosapentanoic Acid (DPA)

—

Docosahexanoic Acid (DHA)

—

Trans Fat

0 g

Trans Monoenoic Fat

—

Trans Polyenoic Fat

—

Cholesterol

0 mg

Phytosterols

—

Stigmasterols

—

Campesterol

—

Beta Sitosterol

—

Protein

11%

5.35 g

Tryptophan

0.07 g

Threonine

0.23 g

Isoleucine

0.27 g

Leucine

0.42 g

Lysine

0.33 g

Methionine

0.1 g

Cystine

0.06 g

Phenylalanine

0.24 g

Tyrosine

0.2 g

Valine

0.3 g

Arginine

0.3 g

Histidine

0.12 g

Alanine

0.27 g

Aspartic Acid

0.45 g

Glutamic Acid

0.64 g

Glycine

0.25 g

Proline

0.21 g

Serine

0.19 g

Hydroxyproline

—

Carbohydrates

6.75 g

Fibre

15%

4.32 g

Soluble Fibre

—

Insoluble Fibre

—

Sugar

0.77 g

Added Sugar

—

Sucrose

—

Glucose

—

Fructose

—

Lactose

—

Maltose

—

Galactose

—

Sugar Alcohols

—

Starch

—

Calories

41.4 kcal

Water

164 g

Ash

3.26 g

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

1 cup (180 g)

Nutrient Sources ^‡

Excellent source of Riboflavin
Excellent source of Vitamin B6
Excellent source of Vitamin A
Excellent source of Vitamin A IU
Excellent source of Vitamin E
Excellent source of Vitamin K
Excellent source of Iron
Excellent source of Magnesium
Excellent source of Copper
Excellent source of Manganese
Good source of Calcium
Good source of Potassium
Good source of Sodium

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

High Protein
Low Fat
High Carbs

Foods with similar macro profiles:

Profile of Protein in Item

Recommended Protein Powder

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Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page about them.

Protein Quality Score: 100% ^†

Limiting Amino Acid: Lysine

Some foods that are a good source of Lysine include eggs, meat (specifically red meat, lamb, pork, and poultry), soy, beans and peas, cheese (particularly Parmesan), and certain fish (such as cod and sardines).

† - Not adjusted for digestibility. For more information, see the protein digestibility tables.

100g of Spinach contains 3g of protein, which is about the same as 0.5 eggs, 0.1 chicken breasts, or 0.2 cups (58g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

2.4g per 1 cup

High in Fiber.

Helps with satiety

Profile of Fat in Item

Types of Fats

Low in Saturated Fat.

Too much can raise LDL ("bad") cholesterol

Zero Trans Fat.

Low in Cholesterol.

Spinach

Daily Value Calculator

Detailed Nutrient Information

Vitamins

Minerals

Fats and Fatty Acids

Proteins and Amino Acids

Carbohydrates and Sugars

Other

Serving Sizes

Nutrient Sources ‡

Macronutrient Profile

Proportions of Macros

Profile of Protein in Item

Essential Amino Acids

Profile of Carbohydrates in Item

Fraction of Carbs by Type

Profile of Fat in Item

Types of Fats

Nutrient Sources ^‡