Nutrients, compounds and studied health goals side by side. Every figure is per 100 g of the USDA reference entry for that food, so the columns are directly comparable.
Per 100 g. A dash means no value is recorded for that food, which is not the same as zero.
| Per 100 g | Spinach |
|---|---|
Macronutrients | |
| Calorieskcal | 231% DV |
| Proteing | 2.866% DV |
| Total fatg | 0.391% DV |
| Carbohydrateg | 3.631% DV |
| Fibreg | 2.28% DV |
| Total sugarsg | 0.42 |
| Waterg | 91.4 |
Fats | |
| Saturated fatg | 0.0630% DV |
| Monounsaturated fatg | 0.01 |
| Polyunsaturated fatg | 0.165 |
| Cholesterolmg | 00% DV |
| EPA (omega-3)g | 0 |
| DHA (omega-3)g | 0 |
| DPA (omega-3)g | 0 |
| Linoleic acid (omega-6)g | 0.026 |
Vitamins | |
| Vitamin Aµg | 46952% DV |
| Vitamin Cmg | 28.131% DV |
| Vitamin Dµg | 00% DV |
| Vitamin Emg | 2.0314% DV |
| Vitamin Kµg | 483402% DV |
| Thiamin (B1)mg | 0.0787% DV |
| Riboflavin (B2)mg | 0.18915% DV |
| Niacin (B3)mg | 0.7245% DV |
| Pantothenic acid (B5)mg | 0.0651% DV |
| Vitamin B6mg | 0.19511% DV |
| Folateµg | 19449% DV |
| Vitamin B12µg | 00% DV |
| Cholinemg | 19.34% DV |
Minerals | |
| Calciummg | 998% DV |
| Ironmg | 2.7115% DV |
| Magnesiummg | 7919% DV |
| Phosphorusmg | 494% DV |
| Potassiummg | 55812% DV |
| Sodiummg | 793% DV |
| Zincmg | 0.535% DV |
| Coppermg | 0.1314% DV |
| Manganesemg | 0.89739% DV |
| Seleniumµg | 12% DV |
Other | |
| Beta-caroteneµg | 5626 |
| Alpha-caroteneµg | 0 |
| Lycopeneµg | 0 |
| Lutein + zeaxanthinµg | 12198 |
| Caffeinemg | 0 |
| Ashg | 1.72 |
How prominent each compound is in the food. Whole-food compound quantities are not reliably measurable, so these are levels rather than amounts.
| Compound | Spinach |
|---|---|
| Beta-caroteneCarotenoid | Notable |
| Dietary nitrateInorganic anion | Notable |
| LuteinXanthophyll carotenoid | Notable |
| OxalatesOrganic acid salt | Primary |
| ZeaxanthinXanthophyll carotenoid | Notable |
Where each food has at least one claim on file. Being listed says research exists, not how strong it is — open a food to see the evidence rating and citations.
| Health goal | Spinach |
|---|---|
| Eye Health | Yes |
| Heart Health | Yes |
| Liver Health | Yes |
| Muscle & Physical Performance | Yes |
Room for 1 more food on your plan.
Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.