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#1: Spinach×
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#2: Cooked Spinach×
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Recipe Nutrition Calculator

Total Nutrients in Spinach and Cooked Spinach

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Nutrition Facts
Serving Size
1 Serving (210g)
Calories48
% Daily Value *
Total Fat 0.6g1%
Saturated Fat 0.1g0%
Trans Fat 0g
Cholesterol 0mg0%
Sodium 149.7mg6%
Total Carbohydrate 7.8g3%
Dietary Fiber 5g20%
Total Sugars 0.9g2%
~ No added sugar data collected~
Protein 6.2g12%
Vitamin D 0mcg0%
Iron 7.2mg40%
Calcium 274.5mg21%
Potassium 1006.2mg21%
Phosphorus 115.5mg9%
*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 Source - Feedback - Share
What is this food made of?
93%Water
0%Fat
4%Carbs
3%Protein
Macronutrients
Macronutrients%DV
~ = missing data
Weight210g
Calories482%
Fat0.6g1%
Protein6.2g12%
Carbohydrate7.8g3%
Sugars0.9g2%
Fiber5g20%
Cholesterol0mg0%
Saturated Fats0.1g0%
Net-Carbs2.9g
Trans Fatty Acids0g
Minerals
Minerals%DV
~ = missing data
Weight210g
Calcium274.5mg21%
Iron, Fe7.2mg40%
Potassium, K1006.2mg21%
Magnesium180.3mg43%
Phosphorus, P115.5mg9%
Sodium149.7mg6%
Zinc, Zn1.5mg14%
Copper, Cu0.4mg39%
Manganese2mg85%
Selenium, Se3μg5%
Fluoride, F~μg~%
Molybdenum~μg
Iodine, I~μg
Chlorine~mg
Chromium~μg
Vitamins
Vitamins%DV
~ = missing data
Weight210g
Vitamin A, RAE1083.9μg120%
Vitamin C26.1mg29%
Thiamin (B1)0.2mg16%
Riboflavin (B2)0.5mg37%
Niacin (B3)1.1mg7%
Pantothenic acid (B5)0.3mg6%
Vitamin B60.5mg29%
Biotin (B7)~μg
Folate (B9)321μg80%
Folic acid0μg0%
Food Folate321μg80%
Folate DFE321μg80%
Choline41.3mg8%
Vitamin B120μg0%
Retinol0μg
Carotene, beta13006.2μg120%
Carotene, alpha0μg0%
Cryptoxanthin, beta0μg0%
Vitamin A, IU21678.9IU723%
Lycopene0μg
Lutein + Zeaxanthin24013.8μg
Vitamin E (Alpha-Tocopherol)4.4mg29%
Vitamin D0μg0%
Vitamin D2 (ergocalciferol)~μg
Vitamin D3 (cholecalciferol)~μg
Vitamin D (IU)0IU0%
Vitamin K1033.4μg861%
Vitamin K1~μg
Menaquinone-4~μg
Other
Other
~ = missing data
Weight210g
Water191.6g
Ash4g
Alcohol0g
Caffeine0mg
Theobromine0mg
PRAL score-22.23
Carbs & Sugars
Carbs & Sugars
~ = missing data
Weight210g
Soluble Fiber~g
Insoluble Fiber~g
Added Sugar~g~%
Sucrose~g
Glucose (Dextrose)~g
Fructose~g
Lactose~g
Maltose~g
Galactose~g
Starch~g
Carbohydrate, other~g
Total sugar alcohols~g
Fats
Fats%AI
~ = missing data
Weight210g
Omega 3s207mg13%
Omega 6s38mg0%
Omega 3 to Omega 6 Ratio5.45
Omega 6 to Omega 3 Ratio0.18
18:3 n-3 c,c,c (ALA)~mg
20:5 n-3 (EPA)0mg
22:5 n-3 (DPA)0mg
22:6 n-3 (DHA)0mg
Trans-Polyenoic Fats~mg
Stigmasterol~mg
Campesterol~mg
Beta-sitosterol~mg
Phytosterols~mg
4:00mg
6:00mg
8:00mg
10:00mg
12:00mg
13:0~mg
14:014mg
15:0~mg
16:074mg
17:0~mg
18:07mg
20:0~mg
22:0~mg
24:0~mg
Fatty acids, total monounsaturated14mg
14:1~mg
15:1~mg
16:1 undifferentiated7mg
16:1 c~mg
17:1~mg
18:1 undifferentiated7mg
18:1 c~mg
18:1-11 t (18:1t n-7)~mg
20:10mg
22:1 undifferentiated0mg
22:1 c~mg
24:1 c~mg
Fatty acids, total polyunsaturated246mg
18:2 undifferentiated38mg
18:2 n-6 c,c~mg
18:2 CLAs~mg
18:2 i~mg
18:3 undifferentiated207mg
18:3 n-6 c,c,c~mg
18:3i~mg
18:40mg
20:2 n-6 c,c~mg
20:3 undifferentiated~mg
20:3 n-3~mg
20:3 n-6~mg
20:4 undifferentiated0mg
20:4 n-6~mg
21:5~mg
22:4~mg
Trans-Monoenoic Fats~mg
16:1 t~mg
18:1 t~mg
22:1 t~mg
18:2 t not further defined~mg
18:2 t,t~mg
Amino Acids
Amino Acids%RDI
~ = missing data
Weight210g
Betaine191mg
Tryptophan84mg30%
Threonine265mg25%
Isoleucine318mg23%
Leucine483mg18%
Lysine380mg18%
Methionine115mg16%
Cystine74mg26%
Phenylalanine280mg32%
Tyrosine236mg27%
Valine351mg19%
Arginine351mg
Histidine138mg20%
Alanine307mg
Aspartic acid522mg
Glutamic acid (Glutamine)746mg
Glycine292mg
Proline242mg
Serine224mg
Hydroxyproline~mg