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
A vibrant green leafy vegetable, prepared by boiling and draining without added salt, offers a wealth of nutrients in a low-calorie package. Rich in vitamins and minerals, it is an exceptional source of vitamin K, crucial for blood clotting and bone health. You'll also find significant amounts of vitamin A, vital for vision, immune function, and cell growth, along with folate, a B vitamin essential for cell division and red blood cell formation. The fiber content contributes to digestive health and can help you feel fuller for longer, potentially aiding in weight management.
When incorporated into your diet, this versatile food can be enjoyed in numerous ways. It's a fantastic addition to soups and stews, providing both flavor and nutritional value. Incorporate it into egg dishes like omelets or frittatas for a boost of vitamins and minerals to start your day. It can also be blended into smoothies for an extra dose of nutrients without significantly altering the taste. Cooked and drained, it can be added to pasta sauces or used as a base for flavorful salads, offering a healthy and satisfying addition to your meals.
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