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Raw Spinach
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Raw Spinach
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Cooked Spinach (Boiled, Drained)
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Nutrition Facts
Serving Size
Whole Recipe (240g)
Calories55
% Daily Value *
Total Fat 0.7g1%
Saturated Fat 0.12g1%
Trans Fat 0g
Cholesterol 0mg0%
Sodium 173.4mg7%
Total Carbohydrate 8.9g3%
Dietary Fiber 5.6g20%
Total Sugars 1g2%
Includes --g Added Sugars--%
Protein 7.1g14%
Vitamin C 34.5mg38%
Vitamin D 0mcg0%
Iron 8.1mg45%
Calcium 304.2mg23%
Potassium 1173.6mg25%
Phosphorus 130.2mg10%
*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 "--" is set to equal 0. Totals may be higher than shown.
Settings
  • Blood Sugar Index 0 Good
  • This recipe is low in carbohydrates and sugar relative to the fiber, protein, and fat. It is a good choice for maintaining healthy blood sugar levels.
Weight Loss
Muscle Gain
Nutrient Density
  • PRAL score -25.8
  • Inflammation Score -9262
  • Amino Acid Score 12%
  • Potassium/Sodium 6.77
Where do the calories come from?

A donut chart showing which nutrients contribute to the caloric total. There are 55 calories in Raw Spinach coming from 40% protein, 51% carbs, 9% fat, and 0% alcohol.

What is this food made of?

A pie chart showing the macro nutrient components for Raw Spinach. This food consists of 92.9% water, 3% protein, 3.8% carbs, 0.3% fat, and 0% alcohol.

Detailed Nutrition Facts
155 nutrients
Macronutrients
-- = missing data %DV
Weight240g
Calories (kcal) 55 3%
Fat 0.7g 1%
Protein 7.1g 14%
Carbohydrate 8.9g 3%
Sugars 1g 2%
Fiber 5.6g 20%
Cholesterol 0mg 0%
Saturated Fats 0.12g 1%
Net-Carbs 3.3g
Trans Fatty Acids 0g
Minerals
-- = missing data %DV
Weight240g
Calcium 304.2mg 23%
Iron, Fe 8.1mg 45%
Potassium, K 1173.6mg 25%
Magnesium 204mg 49%
Phosphorus, P 130.2mg 10%
Sodium 173.4mg 7%
Zinc, Zn 1.7mg 15%
Copper, Cu 0.39mg 43%
Manganese 2.2mg 97%
Selenium, Se 3.3mcg 6%
Fluoride, F 68mcg 2%
Molybdenum --mcg
Iodine, I 11mcg
Chlorine --mg
Chromium --mcg
Vitamins
-- = missing data %DV
Weight240g
Vitamin A, RAE 1224.6mcg 136%
Vitamin C 34.5mg 38%
Thiamin (B1) 0.22mg 18%
Riboflavin (B2) 0.54mg 41%
Niacin (B3) 1.3mg 8%
Vitamin B5 (PA) 0.3mg 6%
Vitamin B6 0.55mg 33%
Biotin --mcg
Folate (B9) 379.2mcg 95%
Folic acid 0mcg 0%
Food Folate 379.2mcg 95%
Folate DFE 379.2mcg 95%
Choline 47mg 9%
Vitamin B12 0mcg 0%
Retinol 0mcg
Carotene, beta 14694mcg 136%
Carotene, alpha 0mcg 0%
Cryptoxanthin, beta 0mcg 0%
Vitamin A, IU 24492IU
Lycopene 0mcg
Lut + Zeaxanthin 27673.2mcg
Vitamin E 5mg 33%
Vitamin D 0mcg 0%
Vitamin D2 --mcg
Vitamin D3 --mcg
Vitamin D (IU) 0IU 0%
Vitamin K 1178.2mcg 982%
Vitamin K1 --mcg
Menaquinone-4 (K2) --mcg
Other
-- = missing data
Weight240g
Water 219g
Ash 4g
Alcohol 0g
Caffeine 0mg
Theobromine 0mg
PRAL score -25.8
Carbs & Sugars
-- = missing data %DV
Weight240g
Soluble Fiber --g
Insoluble Fiber --g
Added Sugar --g --%
Sucrose 0.04g
Glucose (Dextrose) 0.07g
Fructose 0.09g
Lactose 0g
Maltose 0g
Galactose 0.06g
Starch --g
Carbohydrate, other --g
Total sugar alcohols --g
Fats
-- = missing data %AI
Weight240g
Total Monounsaturated 0.017g
Total Polyunsaturated 0.295g
Omega 3s 0.248g 16%
Omega 6s 0.046g 0%
Omega 3 to Omega 6 Ratio 5.39
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) 0.017g
Pentadecanoic Acid (15:0) --g
Palmitic Acid (16:0) 0.089g
Margaric Acid (17:0) --g
Stearic Acid (18:0) 0.008g
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) 0.008g
cis-Palmitoleic Acid (16:1 cis) --g
Heptadecenoic Acid (17:1) --g
Oleic Acid (18:1) 0.008g
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) 0.046g
Conjugated Linoleic Acid (CLAs) --g
i-Octadecadienoic Acid (18:2 mixed isomers) --g
undifferentiated-Octadecatrienoic 0.248g
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 0.005g
Stigmasterol --g
Campesterol --g
Beta-sitosterol --g
Amino Acids
-- = missing data %RDI
Weight240g
Essential Amino Acids
Histidine 157mg 22%
Isoleucine 362mg 26%
Leucine 550mg 20%
Lysine 432mg 21%
Methionine 131mg 18%
Phenylalanine 319mg 36%
Threonine 302mg 29%
Tryptophan 95mg 34%
Valine 399mg 22%
Conditionally Essential Amino Acids
Arginine 400mg
Cystine 84mg 29%
Glycine 332mg
Proline 276mg
Tyrosine 268mg 31%
Non-Essential Amino Acids
Alanine 350mg
Aspartic acid 594mg
Betaine 222mg
Glutamic acid 848mg
Hydroxyproline --mg
Serine 255mg
Data Source
Raw Spinach
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.
Raw Spinach
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.