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
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.
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