Spinach Nutrition Facts

Overview of Spinach Nutrition

Scientific Name: Spinacia oleracea

Order: Caryophyllales

Family: Amaranthaceae

Spinach (Spinacia oleracea) is a nutritious vegetable that can be eaten fresh in salads or cooked in soups. Spinach leaves contain high amounts of vitamin C, A, and K, as well as the B vitamin, folate. Spinach contains many minerals, such as manganese (39% daily value [DV]).

Calories

Name	Amount	% Daily Value
Calories	23 kcal	1%

Carbohydrates

Name	Amount	% Daily Value
Total Carbs	3.63 g	1%
Dietary Fiber	2.20 g	8%
Sugars	0.42 g
Starch	- g

Sterols

Name	Amount	% Daily Value
Cholesterol	0.00 mg	0%
Phytosterols	9.00 mg

Fat and Fatty Acids

Name	Amount	% Daily Value
Total Fat	0.39 g	1%
Saturated Fat	0.06 g	0%
Monounsaturated Fat	0.01 g
Polyunsaturated Fat, total	0.17 g
18:2 n-6 (LA), Omega-6	0.03 g
18:3 n-6 (GLA)	- g
18:3 n-3 (ALA), Omega-3	0.14 g
18:4 n-3 (SDA)	0.00 g
20:5 n-3 (EPA)	0.00 g
22:5 n-3 (DPA)	0.00 g
22:6 n-3 (DHA)	0.00 g
Trans Fat	0.00 g

Protein and Amino Acids

Name	Amount	% Daily Value
Protein, total	2.86 g	6%
Tryptophan	0.04 g
Threonine	0.12 g
Isoleucine	0.15 g
Leucine	0.22 g
Lysine	0.17 g
Methionine	0.05 g
Cystine	0.04 g
Phenylalanine	0.13 g
Tyrosine	0.11 g
Valine	0.16 g
Arginine	0.16 g
Histidine	0.06 g
Alanine	0.14 g
Aspartic Acid	0.24 g
Glutamic Acid	0.34 g
Glycine	0.13 g
Proline	0.11 g
Serine	0.10 g

Vitamins

Name	Amount	% Daily Value
Vitamin Can antioxidant and for immune health and making collagen	28.10 mg	31%
Thiaminfor amino acid, glucose, and lipid metabolism	0.08 mg	7%
Riboflavinfor amino acid, lipid, and vitamin B6 metabolism	0.19 mg	15%
Niacinfor digestive and skin health and nerve function	0.72 mg	5%
Pantothenic Acidfor cholesterol, fatty acid, and hormone metabolism	0.07 mg	1%
Vitamin B6for brain development, immune health, and protein metabolism	0.20 mg	12%
Folate, totalfor amino acid metabolism and preventing neural tube defects	194.00 mcg	49%
Folic Acid	0.00 mcg
Food Folate (dietary folate equivalent)	194.00 mcg
Cholinefor brain health and nerve function	19.30 mg	4%
Betainefor metabolizing an amino acid called homocysteine	102.60 mg
Vitamin B12for nerve function and red blood cell formation	0.00 mcg	0%
Vitamin A, totalan antioxidant and for eye, immune, and reproductive health	469.00 mcg	52%
Retinol Acitiviy Equivalent	469.00 mcg
Retinol	0.00 mcg
Beta-Carotene	5626.00 mcg
Alpha-Carotene	0.00 mcg
Beta-Cryptoxanthin	0.00 mcg
Lycopenean antioxidant	0.00 mcg
Lutein and Zeaxanthinantioxidants	12200.00 mcg
Vitamin E, totalan antioxidant and for cardiovascular and immune health	2.03 mg	14%
Alpha-Tocopherol	2.03 mg
Beta-Tocopherol	0.00 mg
Gamma-Tocopherol	0.18 mg
Delta-Tocopherol	0.00 mg
Vitamin Dfor calcium absorption, immune health, and muscle/nerve function	0.00 mcg	0%
Vitamin K (phylloquinone)for bone health and normal blood clotting	482.90 mcg	402%
Biotinfor amino acid, glucose, and fatty acid metabolism	- mcg	-

Minerals

Name	Amount	% Daily Value
Calciumfor bone health and muscle/nerve function	99.00 mg	8%
Ironfor carrying oxygen to cells and muscles	2.71 mg	15%
Magnesiumfor bone and heart health and muscle/nerve function	79.00 mg	19%
Phosphorusfor bone health and helping the body store and use energy	49.00 mg	4%
Potassiumfor carbohydrate metabolism and muscle/nerve function	558.00 mg	12%
Sodiumfor muscle/nerve function	79.00 mg	3%
Zincan antioxidant and for immune health	0.53 mg	5%
Copperfor iron absorption and blood vessel, bone, and immune health	0.13 mg	14%
Manganesean antioxidant	0.90 mg	39%
Seleniuman antioxidant and for reproductive health and thyroid function	1.00 mcg	2%
Iodinefor thyroid function	- mcg	-
Chromiumfor metabolizing and storing carbohydrates, lipids, and proteins	- mcg	-
Molybdenumfor metabolizing sulfites and sulfur-containing amino acids	- mcg	-
Chloridefor muscle/nerve function	- mg	-
Fluoridefor reducing tooth decay	- mg

Flavonoids

Name	Amount

Others

Name	Amount
Water	91.40 g
Ash	1.72 g
Alcohol	0.00 g
Caffeine	0.00 mg
Theobromine	0.00 mg
Resveratrol	- mg
Phytoalbumin	- mg
Chlorogenic Acid	- mg

The "-" means insufficient data.

% Daily Values are based on a 2000 calorie diet or refer to the Dietary Reference Intakes for a specific life stage.

References:

U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, Current Release.

National Institutes of Health, Office of Dietary Supplements. Vitamin and Mineral Supplement Fact Sheets. Accessed from https://ods.od.nih.gov/.