Spinach, raw
* The % Daily Value 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.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 28.1 MG | 31% | |
| Thiamin | 0.1 MG | 7% | |
| Riboflavin | 0.2 MG | 15% | |
| Niacin | 0.7 MG | 5% | |
| Pantothenic acid | 0.1 MG | 1% | |
| Vitamin B-6 | 0.2 MG | 11% | |
| Folate, total | 194 UG | 49% | |
| Choline, total | 19.3 MG | 4% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 469 UG | 52% | |
| Vitamin E (alpha-tocopherol) | 2.0 MG | 14% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 482.9 UG | 402% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 99 MG | 8% | |
| Iron, Fe | 2.7 MG | 15% | |
| Magnesium, Mg | 79 MG | 19% | |
| Phosphorus, P | 49 MG | 4% | |
| Potassium, K | 558 MG | 12% | |
| Sodium, Na | 79 MG | 3% | |
| Zinc, Zn | 0.5 MG | 5% | |
| Copper, Cu | 0.1 MG | 14% | |
| Manganese, Mn | 0.9 MG | 39% | |
| Selenium, Se | 1 UG | 2% |
Nutrition Highlights
- Very low in calories (23 kcal per 100g), suitable for weight management.
- Very low in fat (0.4g per 100g).
- Good source of Manganese, Mn (39% DV).
- Good source of Vitamin C, total ascorbic acid (31% DV).
- Good source of Folate, total (49% DV).
- Rich source of Vitamin A, RAE (52% of Daily Value per 100g).
About Spinach, raw
Raw spinach leaves are one of the most nutrient-dense whole foods available, with solid protein for a leafy green, real fiber, and almost no fat. The bulk is water, which is why a large raw handful wilts to almost nothing when cooked. Iron and calcium are present but partially blocked by oxalic acid, which binds minerals and reduces absorption. Baby spinach has a milder flavor suited to salads, while mature leaves hold up better in cooked applications.
Dietary Information
Spinach, raw is considered low-carb and keto-friendly, low-fat, very low in calories, making it a suitable choice for various dietary plans.
Notable micronutrients in Spinach, raw include Vitamin K (phylloquinone) (402% DV) , Vitamin A, RAE (52% DV) , Folate, total (49% DV) , Manganese, Mn (39% DV) , and Vitamin C, total ascorbic acid (31% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 23 calories per 100 grams, Spinach, raw gets 50% of its calories from protein, 63% from carbohydrates, and 15% from fat. This is lower than most foods and comparable to fruits and vegetables.
Compare Spinach, raw
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