Spinach, mature
100 g: 22 kcal, 2.9 g protein, 2.6 g carbohydrate and 0.6 g fat.
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Nutrition Facts
Serving size100 g
Amount per serving
Calories20
% Daily Value*
| Total Fat 0.5g | 1% |
|---|---|
| Saturated Fat — | |
| Trans Fat — | |
| Cholesterol — | |
| Sodium 105mg | 5% |
| Total Carbohydrate 3g | 1% |
| Dietary Fiber 2g | 6% |
| Total Sugars — | |
| Includes Added Sugars — | |
| Protein 3g | 6% |
| Vitamin D — | |
| Calcium 70mg | 6% |
| Iron 1.1mg | 6% |
| Potassium 460mg | 10% |
* 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.
Estimated values. — means USDA has no value; ≥ is a lower bound. Source: USDA FoodData Central. Disclaimer.
What 100 g gives you
High in Magnesium (22% DV), Vitamin A (34% DV), Vitamin C (34% DV), Folate (28% DV)
Low in total fat, sodium
High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).
Where the calories come from
42% protein · 38% carbohydrate · 20% fat
- Protein
- 3 g 42%
- Carbs
- 3 g 38%
- Fat
- 1 g 20%
Compared with other foods
Per 100 g, against every food in USDA's data.
- Calories: less than 96% of foods
- Protein: more than 29% of foods
- Total fat: less than 77% of foods
- Carbohydrate: more than 37% of foods
- Dietary fiber: more than 65% of foods
- Sodium: less than 40% of foods
All nutrients (23)
Amounts for 100 g and per 100 g. % Daily Value is for the portion, where the FDA sets one.
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calories | 21.6 kcal | 21.6 kcal | |
| Protein | 2.91 g | 2.91 g | 6% |
| Carbohydrate | 2.64 g | 2.64 g | 1% |
| Dietary fiber | 1.59 g | 1.59 g | 6% |
| Water | 92.4 g | 92.4 g |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Total fat | 0.604 g | 0.604 g | 1% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calcium | 66.6 mg | 66.6 mg | 5% |
| Iron | 1.05 mg | 1.05 mg | 6% |
| Magnesium | 93 mg | 93 mg | 22% |
| Phosphorus | 40.6 mg | 40.6 mg | 3% |
| Potassium | 460 mg | 460 mg | 10% |
| Sodium | 107 mg | 107 mg | 5% |
| Zinc | 0.423 mg | 0.423 mg | 4% |
| Copper | 0.079 mg | 0.079 mg | 9% |
| Manganese | 0.426 mg | 0.426 mg | 19% |
| Selenium | 0 mcg | 0 mcg | 0% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Vitamin A | 306 mcg | 306 mcg | 34% |
| Vitamin C | 30.3 mg | 30.3 mg | 34% |
| Thiamin (B1) | 0.076 mg | 0.076 mg | 6% |
| Riboflavin (B2) | 0.192 mg | 0.192 mg | 15% |
| Niacin (B3) | 0.51 mg | 0.51 mg | 3% |
| Vitamin B6 | 0.214 mg | 0.214 mg | 13% |
| Folate | 113 mcg | 113 mcg | 28% |
Similar foods
- Spinach, cooked, boiled, drained, with salt
- Spinach, cooked, boiled, drained, without salt
- Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
- Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
- Spinach, frozen, chopped or leaf, unprepared (Includes foods for USDA's Food Distribution Program)
- Spinach, raw
- Squash, pie pumpkin, peeled, seeded, raw
- Squash, spaghetti, peeled, seeded, raw
- Squash, summer, all varieties, cooked, boiled, drained, with salt
- Squash, summer, all varieties, cooked, boiled, drained, without salt
Sources
- USDA FoodData Central record 1999633(Foundation Foods)
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
- Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.