Amino Acid Protein Calculator
Enter foods to make sure you are getting all the essential amino acids.
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      Cooked Spinach (Boiled, Drained)
      ×
      Cooked Spinach (Boiled, Drained)
      ×
      Cooked Swiss Chard (Boiled, Drained)
      ×
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      Quick Stats
      • Calories 118 6% DV
      • Protein 14g 28% DV
      • Carbs 21g 7% DV
      • Fat 1.1g 2% DV
      • Fiber 12g 44% DV
      • Sugar 3g 7% DV
      Amino Acid Bar Charts

      Total Recommended Daily Intake

      • Cystine 44% RDI 126mg
      • Histidine 43% RDI 304mg
      • Isoleucine 58% RDI 817mg
      • Leucine 39% RDI 1068mg
      • Lysine 40% RDI 835mg
      • Methionine 32% RDI 233mg
      • Phenylalanine 78% RDI 682mg
      • Threonine 58% RDI 608mg
      • Tryptophan 63% RDI 176mg
      • Tyrosine 46% RDI 407mg
      • Valine 44% RDI 804mg
      Protein Comparison Table

      Table Legend

      1. Cooked Spinach (Boiled, Drained)
      2. Cooked Spinach (Boiled, Drained)
      3. Cooked Swiss Chard (Boiled, Drained)
      -- = missing data
      Amino Acids
      Food # 1 2 3 Total
      Weight (g) 180 180 175 535
      Essential  
      Histidine (mg)
      (%RDI)      		 119
      (17%)      		 119
      (17%)      		 67
      (10%)      		 304
      (43%)
      Isoleucine (mg)
      (%RDI)      		 274
      (20%)      		 274
      (20%)      		 270
      (19%)      		 817
      (58%)
      Leucine (mg)
      (%RDI)      		 416
      (15%)      		 416
      (15%)      		 236
      (9%)      		 1068
      (39%)
      Lysine (mg)
      (%RDI)      		 328
      (16%)      		 328
      (16%)      		 180
      (9%)      		 835
      (40%)
      Methionine (mg)
      (%RDI)      		 99
      (14%)      		 99
      (14%)      		 35
      (5%)      		 233
      (32%)
      Phenylalanine (mg)
      (%RDI)      		 241
      (28%)      		 241
      (28%)      		 200
      (23%)      		 682
      (78%)
      Threonine (mg)
      (%RDI)      		 229
      (22%)      		 229
      (22%)      		 151
      (14%)      		 608
      (58%)
      Tryptophan (mg)
      (%RDI)      		 72
      (26%)      		 72
      (26%)      		 32
      (11%)      		 176
      (63%)
      Valine (mg)
      (%RDI)      		 302
      (17%)      		 302
      (17%)      		 200
      (11%)      		 804
      (44%)
      Conditional  
      Arginine (mg) 302
      		302
      		214
      		818
      Cystine (mg)
      (%RDI)      		 63
      (22%)      		 63
      (22%)      		 --
      (--%)      		 126
      (44%)
      Glycine (mg) 252
      		252
      		--
      		504
      Proline (mg) 209
      		209
      		--
      		418
      Tyrosine (mg)
      (%RDI)      		 203
      (23%)      		 203
      (23%)      		 --
      (--%)      		 407
      (46%)
      Non-Essential  
      Alanine (mg) 265
      		265
      		--
      		529
      Aspartic acid (mg) 450
      		450
      		--
      		900
      Betaine (mg) 160
      		160
      		0
      		321
      Glutamic acid (mg) 643
      		643
      		--
      		1285
      Hydroxyproline (mg) --
      		--
      		--
      		0
      Serine (mg) 193
      		193
      		--
      		385
      Lysine to Arginine Ratio of All Selected Foods: 1.02
      Data Source
      Cooked Spinach (Boiled, Drained)
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.
      Cooked Spinach (Boiled, Drained)
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.
      Cooked Swiss Chard (Boiled, Drained)
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.