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Spinach
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Spinach

Spinach Raw
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Nutrition Facts
Serving Size
1 cup (30g)
Calories7
% Daily Value *
Total Fat 0.12g0%
Saturated Fat 0.02g0%
Trans Fat 0g
Cholesterol 0mg0%
Sodium 23.7mg1%
Total Carbohydrate 1.1g0%
Dietary Fiber 0.66g2%
Total Sugars 0.13g0%
Includes --g Added Sugars--%
Protein 0.86g2%
Vitamin C 8.4mg9%
Vitamin D 0mcg0%
Iron 0.81mg5%
Calcium 29.7mg2%
Potassium 167.4mg4%
Phosphorus 14.7mg1%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
-- = missing data
Quick Stats
  • Calories 7 0% DV
  • Protein 0.86g 2% DV
  • Carbs 1.1g 0% DV
  • Fat 0.12g 0% DV
  • Fiber 0.66g 2% DV
  • Sugar 0.13g 0% DV
Where do the calories come from?

A donut chart showing which nutrients contribute to the caloric total. There are 7 calories in Spinach coming from 37% protein, 50% carbs, 13% fat, and 0% alcohol.

What is this food made of?

A pie chart showing the macro nutrient componenets for Spinach. This food consists of 93% water, 2.91% protein, 3.69% carbs, 0.4% fat, and 0% alcohol.

Detailed Nutrition Facts
155 nutrients
Macronutrients
-- = missing data %DV
Weight30g
Calories 7 0%
Fat 0.12g 0%
Protein 0.86g 2%
Carbohydrate 1.1g 0%
Sugars 0.13g 0%
Fiber 0.66g 2%
Cholesterol 0mg 0%
Saturated Fats 0.02g 0%
Net-Carbs 0.43g
Trans Fatty Acids 0g
Minerals
-- = missing data %DV
Weight30g
Calcium 29.7mg 2%
Iron, Fe 0.81mg 5%
Potassium, K 167.4mg 4%
Magnesium 23.7mg 6%
Phosphorus, P 14.7mg 1%
Sodium 23.7mg 1%
Zinc, Zn 0.16mg 1%
Copper, Cu 0.04mg 4%
Manganese 0.27mg 12%
Selenium, Se 0.3mcg 1%
Fluoride, F --mcg --%
Molybdenum --mcg
Iodine, I --mcg
Chlorine --mg
Chromium --mcg
Vitamins
-- = missing data %DV
Weight30g
Vitamin A, RAE 140.7mcg 16%
Vitamin C 8.4mg 9%
Thiamin (B1) 0.02mg 2%
Riboflavin (B2) 0.06mg 4%
Niacin (B3) 0.22mg 1%
Vitamin B5 (PA) 0.02mg 0%
Vitamin B6 0.06mg 3%
Biotin --mcg
Folate (B9) 58.2mcg 15%
Folic acid 0mcg 0%
Food Folate 58.2mcg 15%
Folate DFE 58.2mcg 15%
Choline 5.8mg 1%
Vitamin B12 0mcg 0%
Retinol 0mcg
Carotene, beta 1687.8mcg 16%
Carotene, alpha 0mcg 0%
Cryptoxanthin, beta 0mcg 0%
Vitamin A, IU 2813.1IU
Lycopene 0mcg
Lut + Zeaxanthin 3659.4mcg
Vitamin E 0.61mg 4%
Vitamin D 0mcg 0%
Vitamin D2 --mcg
Vitamin D3 --mcg
Vitamin D (IU) 0IU 0%
Vitamin K 144.9mcg 121%
Vitamin K1 --mcg
Menaquinone-4 (K2) --mcg
Other
-- = missing data
Weight30g
Water 27.4g
Ash 0.52g
Alcohol 0g
Caffeine 0mg
Theobromine 0mg
PRAL score -3.58
Carbs & Sugars
-- = missing data %DV
Weight30g
Soluble Fiber --g
Insoluble Fiber --g
Added Sugar --g --%
Sucrose 0.02g
Glucose (Dextrose) 0.03g
Fructose 0.05g
Lactose 0g
Maltose 0g
Galactose 0.03g
Starch --g
Carbohydrate, other --g
Total sugar alcohols --g
Fats
-- = missing data %AI
Weight30g
Total Monounsaturated 0.003g
Total Polyunsaturated 0.05g
Omega 3s 0.041g 3%
Omega 6s 0.008g 0%
Omega 3 to Omega 6 Ratio 5.31
Omega 6 to Omega 3 Ratio 0.19
Omega 3 Fats
alpha-Linolenic Acid (ALA) --g --%
Eicosapentaenoic Acid (EPA) 0g
Docosapentaenoic Acid (DPA) 0g
Docosahexaenoic Acid (DHA) 0g
n-3-Eicosatrienoic Acid (20:3) --g
Omega-6 Fats
Linoleic Acid (18:2 n-6 cis cis) --g
gamma-Linolenic Acid (GLA) --g
cis-cis-n6-Eicosadienoic Acid --g
Dihomo-gamma-linolenic acid (DGLA) --g
Arachidonic acid (AA) --g
Saturated Fats
Butyric (4:0) 0g
Caproic (6:0) 0g
Caprylic Acid (8:0) 0g
Capric Acid (10:0) 0g
Lauric Acid (12:0) 0g
Tridecanoic Acid (13:0) --g
Myristic Acid (14:0) 0.003g
Pentadecanoic Acid (15:0) --g
Palmitic Acid (16:0) 0.015g
Margaric Acid (17:0) --g
Stearic Acid (18:0) 0.001g
Arachidic Acid (20:0) --g
Behenic Acid (22:0) --g
Lignoceric Acid (24:0) --g
Monounsaturated Fats
Myristoleic Acid (14:1) --g
Pentadecenoic Acid (15:1) --g
Palmitoleic Acid (16:1) 0.002g
cis-Palmitoleic Acid (16:1 cis) --g
Heptadecenoic Acid (17:1) --g
Oleic Acid (18:1) 0.002g
cis-Oleic Acid (18:1 cis) --g
cis-Vaccenic acid --g
Gadoleic Acid (20:1) 0g
Docosenoic Acid (22:1) 0g
cis-Docosenoic Acid (22:1 cis) --g
cis-Tetracosenoic Acid (24:1 cis) --g
Polyunsaturated Fats
Octadecadienoic Acid (18:2) 0.008g
Conjugated Linoleic Acid (CLAs) --g
i-Octadecadienoic Acid (18:2 mixed isomers) --g
undifferentiated-Octadecatrienoic 0.041g
Octadecatrienoic Acid (mixed isomers) --g
Parinaric Acid (18:4) 0g
Eicosatrienoic Acid (20:3) --g
Eicosatetraenoic Acid 20:4 0g
Heneicosapentaenoic Acid 21:5 --g
22:4 --g
Trans Fats
Trans-Polyenoic Fats --g
Trans-Monoenoic Fats --g
trans-Palmitoleic Acid (16:1 trans) --g
trans-Oleic Acid (18:1 trans) --g
trans-Docosenoic Acid (22:1 trans) --g
trans-Octadecadienoic Acid (18:2 trans) --g
trans-trans-Octadecadienoic Acid (18:2 trans trans) --g
Phytosterols (Plant Sterols)
Total Phytosterols 0.003g
Stigmasterol --g
Campesterol --g
Beta-sitosterol --g
Amino Acids
-- = missing data %RDI
Weight30g
Essential Amino Acids
Histidine 19mg 3%
Isoleucine 44mg 3%
Leucine 67mg 2%
Lysine 52mg 2%
Methionine 16mg 2%
Phenylalanine 39mg 4%
Threonine 37mg 3%
Tryptophan 12mg 4%
Valine 48mg 3%
Conditionally Essential Amino Acids
Arginine 49mg
Cystine 11mg 4%
Glycine 40mg
Proline 34mg
Tyrosine 32mg 4%
Non-Essential Amino Acids
Alanine 43mg
Aspartic acid 72mg
Betaine 31mg
Glutamic acid 103mg
Hydroxyproline --mg
Serine 31mg
Data Source
Spinach
USDA Food Data Central Standard Release (Common)
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