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Vegetables

Spinach (Mature) Nutrition Facts

Spinach (Mature) is a vegetable whose variety, edible portion, and raw or cooked state affect its composition. It provides potassium, magnesium, and vitamin C.

Calories28

Protein2.9 g

Carbs2.6 g

Fat0.6 g

ProteinCarbsFat

Nutrition for 100 g

Calories28 kcal

Protein2.9 g

Total Fat0.6 g

Carbohydrates2.6 g

Fiber1.6 g

Sodium107 mg

Total Sugars0.42 g

Source: USDA FoodData Central, record 1999633

Nutrients

Full nutrient profile

Proximates

Water92.43 g

Nitrogen0.465 g

Protein2.90625 g

Total lipid (fat)0.6044 g

Ash1.418 g

Carbohydrates

Carbohydrate, by difference2.64135 g

Fiber, total dietary1.588 g

Fructose0.15 g

Lactose0 g

Galactose0.1 g

Sucrose0.07 g

Glucose0.11 g

Maltose0 g

Sugars, Total0.42 g

Minerals

Calcium, Ca66.64 mg

Iron, Fe1.054 mg

Magnesium, Mg92.96 mg

Phosphorus, P40.56 mg

Potassium, K459.7 mg

Sodium, Na106.6 mg

Zinc, Zn0.4229 mg

Copper, Cu0.07883 mg

Manganese, Mn0.4257 mg

Iodine, I6.088 ug

Selenium, Se0 ug

Vitamins and other components

Vitamin C, total ascorbic acid30.27 mg

Thiamin0.0765 mg

Riboflavin0.192 mg

Niacin0.51 mg

Vitamin B-60.2143 mg

Biotin4.252 ug

Folate, total113.4 ug

Vitamin A, RAE306 ug

Carotene, beta3668.75 ug

Carotene, alpha0 ug

Carotene, gamma0 ug

Cryptoxanthin, beta10 ug

Cryptoxanthin, alpha0 ug

Lycopene0 ug

Lutein + zeaxanthin7917.5 ug

cis-Lutein/Zeaxanthin0 ug

Lutein7451 ug

Zeaxanthin466.5 ug

Folic acid0 ug

Vitamin D (D2 + D3), International Units0 iu

Retinol0 ug

Pantothenic acid0.065 mg

Vitamin B-120 ug

Vitamin E, added0 mg

Vitamin B-12, added0 ug

Vitamin E (alpha-tocopherol)2.03 mg

Choline, total19.3 mg

Folate, DFE194 ug

Betaine102.6 mg

Tocopherol, beta0 mg

Tocopherol, gamma0.18 mg

Tocotrienol, alpha0 mg

Tocotrienol, beta0 mg

Tocopherol, delta0 mg

Tocotrienol, gamma0 mg

Tocotrienol, delta0 mg

Vitamin K (phylloquinone)482.9 ug

Folate, food194 ug

Vitamin A, IU9377 iu

Vitamin D (D2 + D3)0 ug

Lipids

Fatty acids, total trans0 g

Phytosterols9 mg

Cholesterol0 mg

SFA 4:00 g

SFA 6:00 g

SFA 10:00 g

SFA 16:00.049 g

SFA 18:00.004 g

MUFA 18:10.005 g

PUFA 18:20.026 g

PUFA 18:30.138 g

PUFA 20:40 g

PUFA 18:40 g

MUFA 20:10 g

MUFA 22:10 g

Fatty acids, total monounsaturated0.01 g

Fatty acids, total polyunsaturated0.165 g

Fatty acids, total saturated0.063 g

SFA 8:00 g

SFA 12:00 g

SFA 14:00.01 g

PUFA 22:6 n-3 (DHA)0 g

MUFA 16:10.005 g

PUFA 20:5 n-3 (EPA)0 g

PUFA 22:5 n-3 (DPA)0 g

Amino acids

Isoleucine0.147 g

Leucine0.223 g

Lysine0.174 g

Cystine0.035 g

Valine0.161 g

Arginine0.162 g

Histidine0.064 g

Aspartic acid0.24 g

Serine0.104 g

Tryptophan0.039 g

Threonine0.122 g

Methionine0.053 g

Phenylalanine0.129 g

Tyrosine0.108 g

Alanine0.142 g

Glutamic acid0.343 g

Glycine0.134 g

Proline0.112 g

Other bioactive components

Alcohol, ethyl0 g

Caffeine0 mg

Theobromine0 mg

Interesting fact

Calcium That Stays Locked In

Spinach reads as calcium-rich, but its own oxalic acid binds that calcium into salts the gut cannot split. Only about 5% of it is actually absorbed.

Source: NIH Office of Dietary Supplements

Practical guidance

How to choose and store Spinach (Mature)

How to choose

Choose firm, unbruised produce with no soft spots or damage. If buying pre-cut or bagged, pick only packs kept refrigerated or on ice.

Storage

Refrigerate perishable produce at 40°F (4°C) or below, and refrigerate anything pre-cut or packaged. Wash under running water just before eating.

100 g

P 1.2gC 3.2gF 0.3g

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