Vegetables

Nutrition Facts Spinach (Mature)

Spinach (Mature) is a vegetable whose variety, edible portion, and raw or cooked state affect its composition. It provides potassium, magnesium, and vitamin C. Choose produce without rot or major bruising. Refrigerate perishable items at 40°F/4°C or below and rinse under running water just before preparation—without soap.

Calories28
Protein2.9g
Carbs2.6g
Fat0.6g
Protein Carbs Fat

Nutrition for 100 g

Calories 28 kcal
Protein 2.91 g
Total Fat 0.6 g
Carbohydrates 2.64 g
Fiber 1.59 g
Total Sugars 0.42 g
Sodium 107 mg

Nutrients

Full nutrient profile

Proximates
Water 92.43 g
Energy (Atwater General Factors) 27.63 kcal
Energy (Atwater Specific Factors) 21.58 kcal
Nitrogen 0.47 g
Protein 2.91 g
Total lipid (fat) 0.6 g
Ash 1.42 g
Energy 23 kcal
Energy 97 kj
Carbohydrates
Carbohydrate, by difference 2.64 g
Fiber, total dietary 1.59 g
Fructose 0.15 g
Lactose 0 g
Galactose 0.1 g
Sucrose 0.07 g
Glucose 0.11 g
Maltose 0 g
Sugars, Total 0.42 g
Lipids
Fatty acids, total trans 0 g
Phytosterols 9 mg
Cholesterol 0 mg
SFA 4:0 0 g
SFA 6:0 0 g
SFA 10:0 0 g
SFA 16:0 0.05 g
SFA 18:0 0.004 g
MUFA 18:1 0.005 g
PUFA 18:2 0.03 g
PUFA 18:3 0.14 g
PUFA 20:4 0 g
PUFA 18:4 0 g
MUFA 20:1 0 g
MUFA 22:1 0 g
Fatty acids, total monounsaturated 0.01 g
Fatty acids, total polyunsaturated 0.17 g
Fatty acids, total saturated 0.06 g
SFA 8:0 0 g
SFA 12:0 0 g
SFA 14:0 0.01 g
PUFA 22:6 n-3 (DHA) 0 g
MUFA 16:1 0.005 g
PUFA 20:5 n-3 (EPA) 0 g
PUFA 22:5 n-3 (DPA) 0 g
Amino acids
Isoleucine 0.15 g
Leucine 0.22 g
Lysine 0.17 g
Cystine 0.04 g
Valine 0.16 g
Arginine 0.16 g
Histidine 0.06 g
Aspartic acid 0.24 g
Serine 0.1 g
Tryptophan 0.04 g
Threonine 0.12 g
Methionine 0.05 g
Phenylalanine 0.13 g
Tyrosine 0.11 g
Alanine 0.14 g
Glutamic acid 0.34 g
Glycine 0.13 g
Proline 0.11 g
Minerals
Calcium, Ca 66.64 mg
Iron, Fe 1.05 mg
Magnesium, Mg 92.96 mg
Phosphorus, P 40.56 mg
Potassium, K 459.7 mg
Sodium, Na 106.6 mg
Zinc, Zn 0.42 mg
Copper, Cu 0.08 mg
Manganese, Mn 0.43 mg
Iodine, I 6.09 ug
Selenium, Se 0 ug
Vitamins and other components
Vitamin C, total ascorbic acid 30.27 mg
Thiamin 0.08 mg
Riboflavin 0.19 mg
Niacin 0.51 mg
Vitamin B-6 0.21 mg
Biotin 4.25 ug
Folate, total 113.4 ug
Vitamin A, RAE 306 ug
Carotene, beta 3668.75 ug
Carotene, alpha 0 ug
Carotene, gamma 0 ug
Cryptoxanthin, beta 10 ug
Cryptoxanthin, alpha 0 ug
Lycopene 0 ug
Lutein + zeaxanthin 7917.5 ug
cis-Lutein/Zeaxanthin 0 ug
Lutein 7451 ug
Zeaxanthin 466.5 ug
Folic acid 0 ug
Vitamin D (D2 + D3), International Units 0 iu
Retinol 0 ug
Pantothenic acid 0.07 mg
Vitamin B-12 0 ug
Vitamin E, added 0 mg
Vitamin B-12, added 0 ug
Vitamin E (alpha-tocopherol) 2.03 mg
Choline, total 19.3 mg
Folate, DFE 194 ug
Betaine 102.6 mg
Tocopherol, beta 0 mg
Tocopherol, gamma 0.18 mg
Tocotrienol, alpha 0 mg
Tocotrienol, beta 0 mg
Tocopherol, delta 0 mg
Tocotrienol, gamma 0 mg
Tocotrienol, delta 0 mg
Vitamin K (phylloquinone) 482.9 ug
Folate, food 194 ug
Vitamin A, IU 9377 iu
Vitamin D (D2 + D3) 0 ug
Other nutrients
Alcohol, ethyl 0 g
Caffeine 0 mg
Theobromine 0 mg

Interesting fact

Washing reduces surface contamination but does not sterilize produce

Rinse under running water just before preparation, rub firm produce, and dry with a clean towel. Soap and household detergent are not recommended because produce is porous and residues can remain.

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Recipes with this food

Use spinach (mature) in simple recipes

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These nutrition values are provided for educational purposes only and are not medical advice. Values may vary depending on brand, preparation method, and serving size.