Spinach, cooked, boiled, drained, without 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 | 70 MG | 3% | |
| 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, without salt
Cooked spinach, boiled and drained, loses a large portion of its volume but retains concentrated nutrients. Protein and fiber hold steady per gram compared to raw, and oxalic acid content drops somewhat with boiling, potentially improving mineral absorption slightly. Fat is close to zero. The flavor becomes earthy and mild, a blank canvas for garlic, lemon, and olive oil. It works in pastas, savory pies, frittatas, and as a simple side green.
Dietary Information
Spinach, cooked, boiled, drained, without 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, without 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, without 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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