Spinach, Raw

Nutritional value of Spinach, Raw
Serving Size: 1 Cup, 30 g

Calories 7 Kcal. Calories from Fat 1.08 Kcal.

Proximity Amount % DV
Water 27.42 g N/D
Energy 7 Kcal N/D
Energy 29 kJ N/D
Protein 0.86 g 1.72%
Total Fat (lipid) 0.12 g 0.34%
Ash 0.52 g N/D
Carbohydrate 1.09 g 0.84%
Total dietary Fiber 0.7 g 1.84%
Total Sugars 0.13 g N/D
Sucrose 0.02 g N/D
Glucose (dextrose) 0.03 g N/D
Fructose 0.04 g N/D
Lactose 0 g N/D
Maltose 0 g N/D
Galactose 0.03 g N/D

Minerals Amount % DV
Calcium, Ca 30 mg 3.00%
Iron, Fe 0.81 mg 10.13%
Magnesium, Mg 24 mg 5.71%
Phosphorus, P 15 mg 2.14%
Potassium, K 167 mg 3.55%
Sodium, Na 24 mg 1.60%
Zinc, Zn 0.16 mg 1.45%
Copper, Cu 0.039 mg 4.33%
Manganese, Mn 0.269 mg 11.70%
Selenium, Se 0.3 µg 0.55%


Vitamins Amount % DV
Water soluble Vitamins
Vitamin B1 (Thiamin) 0.023 mg 1.92%
Vitamin B2 (Riboflavin) 0.057 mg 4.38%
Vitamin B3 (Niacin) 0.217 mg 1.36%
Vitamin B5 (Pantothenic acid) 0.02 mg 0.40%
Vitamin B6 (Pyridoxine) 0.058 mg 4.46%
Vitamin B9 (Folate) 58 µg 14.50%
Folic Acid 0 µg N/D
Folate, food 58 µg N/D
Folate, DEF 58 µg N/D
Choline 5.8 mg 1.05%
Vitamin C (Ascorbic acid) 8.4 mg 9.33%
Fat soluble Vitamins
Vitamin A, RAE 141 µg 20.14%
Vitamin A, IU 2813 IU N/D
Beta Carotene 1688 µg N/D
Betaine 30.8 mg N/D
Lutein + zeaxanthin 3659 µg N/D
Vitamin E (alpha-tocopherol) 0.61 mg 4.07%
Tocopherol, gamma 0.05 mg N/D
Vitamin K (phylloquinone) 144.9 µg 120.75%

Lipids Amount % DV
Fatty acids, total saturated 0.019 g N/D
Myristic acid  14:00(Tetradecanoic acid) 0.003 g N/D
Palmitic acid 16:00 (Hexadecanoic acid) 0.015 g N/D
Stearic acid 18:00 (Octadecanoic acid) 0.001 g N/D
Fatty acids, total monounsaturated 0.003 g N/D
Palmitoleic acid 16:1 (hexadecenoic acid) 0.002 g N/D
Oleic acid 18:1 (octadecenoic acid) 0.002 g N/D
Fatty acids, total polyunsaturated 0.05 g N/D
Linoleic acid 18:2 (octadecadienoic acid) 0.008 g N/D
Linolenic acid 18:3 (Octadecatrienoic acid) 0.041 g N/D
Phytosterols 3 mg N/D

Amino acids Amount % DV
Tryptophan 0.012 g 2.73%
Threonine 0.037 g 2.10%
Isoleucine 0.044 g 2.63%
Leucine 0.067 g 1.81%
Lysine 0.052 g 1.56%
Methionine 0.016 g N/D
Cystine 0.01 g N/D
Phenylalanine 0.039 g N/D
Tyrosine 0.032 g N/D
Valine 0.048 g 2.27%
Arginine 0.049 g N/D
Histidine 0.019 g 1.54%
Alanine 0.043 g N/D
Aspartic acid 0.072 g N/D
Glutamic acid 0.103 g N/D
Glycine 0.04 g N/D
Proline 0.034 g N/D
Serine 0.031 g N/D

Flavones Amount % DV
Luteolin 0.2 mg N/D

Flavonols Amount % DV
Kaempferol 1.9 mg N/D
Myricetin 0.1 mg N/D
Quercetin 1.2 mg N/D

*Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by a U.S. Department of Agriculture. They are not healthbenefitstimes.com recommendations. Calculations are based on average age of 19 to 50 years and weighs 194 lbs.