Nutritional value of Spinach cooked, boiled and drained without salt
Serving Size: 1 Cup, 180 g
Calories 41 Kcal. Calories from Fat 4.23 Kcal.
| Proximity | Amount | % DV |
|---|---|---|
| Water | 164.18 g | N/D |
| Energy | 41 Kcal | N/D |
| Energy | 173 kJ | N/D |
| Protein | 5.35 g | 10.70% |
| Total Fat (lipid) | 0.47 g | 1.34% |
| Ash | 3.26 g | N/D |
| Carbohydrate | 6.75 g | 5.19% |
| Total dietary Fiber | 4.3 g | 11.32% |
| Total Sugars | 0.77 g | N/D |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium, Ca | 245 mg | 24.50% |
| Iron, Fe | 6.43 mg | 80.38% |
| Magnesium, Mg | 157 mg | 37.38% |
| Phosphorus, P | 101 mg | 14.43% |
| Potassium, K | 839 mg | 17.85% |
| Sodium, Na | 126 mg | 8.40% |
| Zinc, Zn | 1.37 mg | 12.45% |
| Copper, Cu | 0.313 mg | 34.78% |
| Manganese, Mn | 1.683 mg | 73.17% |
| Selenium, Se | 2.7 µg | 4.91% |
| Fluoride | 68 µg | 1.70% |
| Vitamins | Amount | % DV |
|---|---|---|
| Water soluble Vitamins | ||
| Vitamin B1 (Thiamin) | 0.171 mg | 14.25% |
| Vitamin B2 (Riboflavin) | 0.425 mg | 32.69% |
| Vitamin B3 (Niacin) | 0.882 mg | 5.51% |
| Vitamin B5 (Pantothenic acid) | 0.261 mg | 5.22% |
| Vitamin B6 (Pyridoxine) | 0.436 mg | 33.54% |
| Vitamin B9 (Folate) | 263 µg | 65.75% |
| Folic Acid | 0 µg | N/D |
| Folate, food | 263 µg | N/D |
| Folate, DEF | 263 µg | N/D |
| Choline | 35.5 mg | 6.45% |
| Vitamin C (Ascorbic acid) | 17.6 mg | 19.56% |
| Fat soluble Vitamins | ||
| Vitamin A, RAE | 943 µg | 134.71% |
| Vitamin A, IU | 18866 IU | N/D |
| Beta Carotene | 11318 µg | N/D |
| Betaine | 160.2 mg | N/D |
| Lutein + zeaxanthin | 20354 µg | N/D |
| Vitamin E (alpha-tocopherol) | 3.74 mg | 24.93% |
| Vitamin K (phylloquinone) | 888.5 µg | 740.42% |
| Lipids | Amount | % DV |
|---|---|---|
| Fatty acids, total saturated | 0.077 g | N/D |
| Myristic acid 14:00(Tetradecanoic acid) | 0.011 g | N/D |
| Palmitic acid 16:00 (Hexadecanoic acid) | 0.059 g | N/D |
| Stearic acid 18:00 (Octadecanoic acid) | 0.005 g | N/D |
| Fatty acids, total monounsaturated | 0.011 g | N/D |
| Palmitoleic acid 16:1 (hexadecenoic acid) | 0.005 g | N/D |
| Oleic acid 18:1 (octadecenoic acid) | 0.005 g | N/D |
| Fatty acids, total polyunsaturated | 0.196 g | N/D |
| Linoleic acid 18:2 (octadecadienoic acid) | 0.031 g | N/D |
| Linolenic acid 18:3 (Octadecatrienoic acid) | 0.166 g | N/D |
| Amino acids | Amount | % DV |
|---|---|---|
| Tryptophan | 0.072 g | 16.36% |
| Threonine | 0.229 g | 13.01% |
| Isoleucine | 0.274 g | 16.39% |
| Leucine | 0.416 g | 11.26% |
| Lysine | 0.328 g | 9.81% |
| Methionine | 0.099 g | N/D |
| Cystine | 0.063 g | N/D |
| Phenylalanine | 0.241 g | N/D |
| Tyrosine | 0.203 g | N/D |
| Valine | 0.302 g | 14.30% |
| Arginine | 0.302 g | N/D |
| Histidine | 0.119 g | 9.66% |
| Alanine | 0.265 g | N/D |
| Aspartic acid | 0.45 g | N/D |
| Glutamic acid | 0.643 g | N/D |
| Glycine | 0.252 g | N/D |
| Proline | 0.209 g | N/D |
| Serine | 0.193 g | 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.
Source: