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Nutrition - Facts for Spinach, raw
Nutrition
Facts
Nutrition facts for a little less than ¼ pound (100 grams) of Spinach, raw.
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Spinach, raw

Calories 23 Calories from Fat 3
(15%)
 [1]
% Total Quantity
Total Fat 0g 0%
Saturated Fat 0g 0%
Trans Fat g %
Cholesterol 0mg 0%
Sodium 79mg 0.08%
Potassium 558mg 0.56%
Total Carbohydrate 4g 4%
Protein 3g 3%


NutrientQuantityUnits
Alanine 0.14 g
Alcohol, ethyl 0.00 g
Apigenin 0.00 mg
Arginine 0.16 g
Ash 1.72 g
Aspartic acid 0.24 g
Betaine 102.60 mg
Caffeine 0.00 mg
Calcium, Ca 99.00 mg
Carbohydrate, by difference 3.63 g
Carotene, alpha 0.00 mcg
Carotene, beta 5626.00 mcg
Cholesterol 0.00 mg
Choline, total 19.30 mg
Copper, Cu 0.13 mg
Cryptoxanthin, beta 0.00 mcg
Cystine 0.04 g
Energy 23.00 kcal
Energy 97.00 kJ
Fatty acids, total monounsaturated 0.01 g
Fatty acids, total polyunsaturated 0.17 g
Fatty acids, total saturated 0.06 g
Fiber, total dietary 2.20 g
Folate, DFE 194.00 mcg_DFE
Folate, food 194.00 mcg
Folate, total 194.00 mcg
Folic acid 0.00 mcg
Fructose 0.15 g
Galactose 0.10 g
Glucose (dextrose) 0.11 g
Glutamic acid 0.34 g
Glycine 0.13 g
Histidine 0.06 g
Iron, Fe 2.71 mg
Isoleucine 0.15 g
Kaempferol 0.01 mg
Lactose 0.00 g
Leucine 0.22 g
Lutein + zeaxanthin 12198.00 mcg
Luteolin 1.11 mg
Lycopene 0.00 mcg
Lysine 0.17 g
Magnesium, Mg 79.00 mg
Maltose 0.00 g
Manganese, Mn 0.90 mg
Methionine 0.05 g
Myricetin 0.01 mg
Niacin 0.72 mg
Pantothenic acid 0.07 mg
Phenylalanine 0.13 g
Phosphorus, P 49.00 mg
Phytosterols 9.00 mg
Potassium, K 558.00 mg
Proline 0.11 g
Protein 2.86 g
Quercetin 4.86 mg
Retinol 0.00 mcg
Riboflavin 0.19 mg
Selenium, Se 1.00 mcg
Serine 0.10 g
Sodium, Na 79.00 mg
Sucrose 0.07 g
Sugars, total 0.42 g
Theobromine 0.00 mg
Thiamin 0.08 mg
Threonine 0.12 g
Tocopherol, beta 0.00 mg
Tocopherol, delta 0.00 mg
Tocopherol, gamma 0.18 mg
Total lipid (fat) 0.39 g
Tryptophan 0.04 g
Tyrosine 0.11 g
Valine 0.16 g
Vitamin A, IU 9377.00 IU
Vitamin A, RAE 469.00 mcg_RAE
Vitamin B-12 0.00 mcg
Vitamin B-12, added 0.00 mcg
Vitamin B-6 0.20 mg
Vitamin C, total ascorbic acid 28.10 mg
Vitamin D 0.00 IU
Vitamin D (D2 + D3) 0.00 mcg
Vitamin E (alpha-tocopherol) 2.03 mg
Vitamin E, added 0.00 mg
Vitamin K (phylloquinone) 482.90 mcg
Water 91.40 g
Zinc, Zn 0.53 mg

References:

  1. Dr. Michael Colgan. "Optimum Sports Nutrition". 1993.
  2. S.L. Booth, KW Davidson, J.A. Sadowski. "Evaluation of an HPLC Method for the Determination of Phylloquinone (Vitamin K) in Various Food Matrices". 1994 Journal of Agricultural and Food Chemistry 42 2 Pg. 295 - 300
  3. Nutrient Data Laboratory, ARS, USDA. "Investigation of the carbohydrate fraction of foods . . . raw, processed and prepared". 1985 Beltsville MD
  4. Nutrient Data Laboratory, ARS, USDA. "Variability of the sugar content of foods". 1989 Beltsville MD
  5. Nutrient Data Laboratory, ARS, USDA. "Dietary Fiber and Sugars in Commonly Consumed Foods". 1994 Beltsville MD
  6. Nutrient Data Laboratory, ARS, USDA. "Determination of the Tocopherol Content of Selected Foods". 1992 Beltsville MD
  7. Nutrient Data Laboratory, ARS, USDA. "NDL Report Vitamin E 1997". 1997 Beltsville MD
  8. K.C. Gross. "Fruits and vegetables are a source of galactose: Implications in planning the diets of patients with galactosaemia". 1991 J. Inher. Metab. Dis. 14 Pg. 253 - 258
  9. C. Martin-Villa. "High performance liquid chromatographic determination of carbohydrates in raw and cooked vegetables". 1982 Journal of Food Science 47 Pg. 2086
  10. J Marlett, N Vollendorf. "Dietary fiber content and composition of vegetables determined by two methods of analysis". 1993 Journal of Agriculture and Food Chemistry 41 Pg. 1608 - 1612
  11. J P Sweeney, A C Marsh. "Effect of processing on provitamin A in vegetables". 1971 J Am Diet Assoc 59 Pg. 238 - 243
  12. J L Bureau, R J Bushway. "HPLC determination of carotenoids in fruits and vegetables in the United States". 1986 J Food Sci 52 Pg. 128 - 130
  13. R J Bushway. "Determination of alpha- and beta-carotene in some raw fruits and vegetables by high-performance liquid chromatography". 1986 J Agr Food Chem 34 Pg. 409 - 412
  14. F Khachik, G R Beecher, N F Whittaker. "Separation, identification and quantification of the major carotenoid and chlorophyll constituents in extracts of several green vegetables by liquid chromatography". 1986 J Agr Food Chem 34 Pg. 603 - 616
  15. F Khachik, M B Goli, G R Beecher, J Holden, W R Lusby, M D Tenoro, M R Barrera. "Effect of food preparation on qualitative and quantitative distribution of major carotenoid constituents of tomatoes and several green vegetables.". 1992 J. Agric Food Chem 40 Pg. 390 - 398

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