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
Buy on AmazonVitamins
| 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
A vibrant leafy green, often enjoyed raw in salads or lightly cooked, is a nutritional powerhouse. This vegetable boasts impressive levels of vitamins and minerals, including vitamin K, vital for blood clotting and bone health, and vitamin A, essential for vision and immune function. It's also a fantastic source of folate, crucial for cell growth and development, making it especially beneficial for pregnant individuals. The high fiber content aids digestion and promotes gut health, while the presence of antioxidants, like lutein and zeaxanthin, protects against cellular damage and supports eye health.
Considering the relatively low-calorie count and high nutrient density, incorporating this into your diet is a smart choice. Raw, it adds a refreshing crunch to salads and smoothies, while lightly sautéed or steamed, it becomes a versatile side dish. You can also blend it into dips, add it to omelets, or incorporate it into pasta dishes. Be mindful that cooking can reduce some of the water-soluble vitamins, so enjoying some of it raw is ideal. To maximize nutrient absorption, consider pairing it with a source of healthy fats, such as olive oil, which can help your body absorb fat-soluble vitamins like vitamin K.
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
See how Spinach, raw compares to other foods in terms of nutrition:
- Spinach, raw vs Squash, summer, zucchini, includes skin, raw
- Spinach, raw vs Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt
- Spinach, raw vs Squash, winter, acorn, cooked, baked, without salt
- Spinach, raw vs Squash, winter, acorn, cooked, boiled, mashed, without salt
More in Vegetables and Vegetable Products
Browse all foods in the Vegetables and Vegetable Products category to compare nutrition facts and find the best options for your diet.