Spinach, cooked, boiled, drained, with salt
* 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 | 9.8 MG | 11% | |
| Thiamin | 0.1 MG | 8% | |
| Riboflavin | 0.2 MG | 18% | |
| Niacin | 0.5 MG | 3% | |
| Pantothenic acid | 0.1 MG | 3% | |
| Vitamin B-6 | 0.2 MG | 14% | |
| Folate, total | 146 UG | 37% | |
| Choline, total | 19.7 MG | 4% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 524 UG | 58% | |
| Vitamin E (alpha-tocopherol) | 2.1 MG | 14% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 493.6 UG | 411% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 136 MG | 10% | |
| Iron, Fe | 3.6 MG | 20% | |
| Magnesium, Mg | 87 MG | 21% | |
| Phosphorus, P | 56 MG | 4% | |
| Potassium, K | 466 MG | 10% | |
| Sodium, Na | 306 MG | 13% | |
| Zinc, Zn | 0.8 MG | 7% | |
| Copper, Cu | 0.2 MG | 19% | |
| Manganese, Mn | 0.9 MG | 41% | |
| Selenium, Se | 1.5 UG | 3% |
Nutrition Highlights
- Very low in calories (23 kcal per 100g), suitable for weight management.
- Very low in fat (0.3g per 100g).
- Good source of Iron, Fe (20% DV).
- Good source of Magnesium, Mg (21% DV).
- Good source of Manganese, Mn (41% DV).
- Good source of Folate, total (37% DV).
About Spinach, cooked, boiled, drained, with salt
Boiled spinach with salt loses a lot of volume during cooking, concentrating its nutrients into a much smaller mass. Protein is surprisingly high for a leafy green on a per-weight basis, fat is almost zero, and carbohydrates are low. The fiber content is decent. Oxalic acid in spinach binds some minerals, but it remains one of the more nutritionally dense cooked vegetables. The texture becomes very soft; it pairs naturally with garlic, lemon, or olive oil.
Dietary Information
Spinach, cooked, boiled, drained, with salt 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, cooked, boiled, drained, with salt include Vitamin K (phylloquinone) (411% DV) , Vitamin A, RAE (58% DV) , Manganese, Mn (41% DV) , Folate, total (37% DV) , and Magnesium, Mg (21% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 23 calories per 100 grams, Spinach, cooked, boiled, drained, with salt gets 52% of its calories from protein, 65% from carbohydrates, and 10% from fat. This is lower than most foods and comparable to fruits and vegetables.
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