Spinach, mature, boiled in unsalted water

100 g: 19 kcal, 2.2 g protein, 2.9 g carbohydrate and 0.8 g fat.

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Nutrition Facts

Serving size100 g

Amount per serving

Calories20

% Daily Value*

Total Fat 1g	1%
Saturated Fat 0g	1%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 120mg	5%
Total Carbohydrate 3g	1%
Dietary Fiber 2g	8%
Total Sugars <1g
Includes Added Sugars ≤1g	≤2%
Protein 2g	4%
Vitamin D 0mcg	0%
Calcium 160mg	10%
Iron 1.6mg	8%
Potassium 230mg	4%

* 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 the source has no value; ≥ is a lower bound. The source doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: UK food composition tables (CoFID). Disclaimer.

What 100 g gives you

High in Manganese (22% DV), Vitamin K (479% DV), Folate (20% DV)

Low in total fat, saturated fat, cholesterol, sodium

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

32% protein · 42% carbohydrate · 26% fat

Protein: 2 g 32%
Carbs: 3 g 42%
Fat: 1 g 26%

Compared with other foods

Per 100 g, against every food on BasalFit.

Calories: less than 97% of foods
Protein: more than 25% of foods
Total fat: less than 75% of foods
Carbohydrate: more than 36% of foods
Dietary fiber: more than 71% of foods
Total sugars: less than 57% of foods
Sodium: less than 38% of foods

All nutrients (34)

Amounts for 100 g and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (7)
Nutrient	Portion	100 g	% DV
Calories	19 kcal	19 kcal
Protein	2.2 g	2.2 g	4%
Carbohydrate	2.86 g	2.86 g	1%
Dietary fiber	2.1 g	2.1 g	8%
Total sugars	0.89 g	0.89 g
Starch	0 g	0 g
Water	91.8 g	91.8 g

Fats and fatty acids (6)
Nutrient	Portion	100 g	% DV
Total fat	0.8 g	0.8 g	1%
Saturated fat	0.1 g	0.1 g	1%
Trans fat	0 g	0 g
Monounsaturated fat	0.1 g	0.1 g
Polyunsaturated fat	0.5 g	0.5 g
Cholesterol	0 mg	0 mg	0%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	160 mg	160 mg	12%
Iron	1.6 mg	1.6 mg	9%
Magnesium	34 mg	34 mg	8%
Phosphorus	28 mg	28 mg	2%
Potassium	230 mg	230 mg	5%
Sodium	120 mg	120 mg	5%
Zinc	0.5 mg	0.5 mg	5%
Copper	0.01 mg	0.01 mg	1%
Manganese	0.5 mg	0.5 mg	22%
Selenium	1 mcg	1 mcg	2%

Vitamins (10)
Nutrient	Portion	100 g	% DV
Vitamin C	8 mg	8 mg	9%
Vitamin D	0 mcg	0 mcg	0%
Vitamin K	575 mcg	575 mcg	479%
Thiamin (B1)	0.06 mg	0.06 mg	5%
Riboflavin (B2)	0.05 mg	0.05 mg	4%
Niacin (B3)	0.9 mg	0.9 mg	6%
Pantothenic acid (B5)	0.21 mg	0.21 mg	4%
Vitamin B6	0.09 mg	0.09 mg	5%
Folate	81 mcg	81 mcg	20%
Vitamin B12	0 mcg	0 mcg	0%

Other (1)
Nutrient	Portion	100 g	% DV
Alcohol	0 g	0 g

Similar foods

Sources

McCance and Widdowson's Composition of Foods Integrated Dataset 2021, food 13-573 (UK)
Public Health England. McCance and Widdowson's The Composition of Foods Integrated Dataset 2021. Contains public sector information licensed under the Open Government Licence v3.0
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.