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[N]extrient

Spinach (Raw)

SR Legacy·Comprehensive Reference Data

Spinach, raw

Vegetables and Vegetable Products

A 100g serving covers 402% of the daily recommended Vitamin K, making Spinach (Raw) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (2.9g), fat (0.4g), and carbohydrates (3.6g) per 100g. At just 23 calories per 100g, Spinach (Raw) is one of the lowest-calorie options available. Sodium is modest at 79mg per 100g, well within limits for heart-healthy eating patterns. Fiber content sits at 2.2g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Nutritionally broad, Spinach (Raw) delivers meaningful amounts of 12 different vitamins and minerals above 10% of daily value.

Calories23KCAL
Protein2.9G
Fat0.39G
Carbs3.6G
Fiber2.2G

Calorie Distribution

30kcal
  • Protein39%2.9 g
  • Fat12%0.39 g
  • Carbs49%3.6 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water91.4G
Energy23.0KCAL
Protein2.9G
Total lipid (fat)0.39G
Carbohydrate, by difference3.6G
Fiber, total dietary2.2G
Total Sugars0.42G
Cholesterol0MG
Vitamin C, total ascorbic acid28.1MG
Thiamin0.08MG
Riboflavin0.19MG
Niacin0.72MG
Vitamin B-60.20MG
Folate, total194UG
Vitamin B-120UG
Vitamin A, RAE469UG
Vitamin E (alpha-tocopherol)2.0MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)483UG
Calcium, Ca99.0MG
Iron, Fe2.7MG
Magnesium, Mg79.0MG
Phosphorus, P49.0MG
Potassium, K558MG
Sodium, Na79.0MG
Zinc, Zn0.53MG
Copper, Cu0.13MG
Manganese, Mn0.90MG
Selenium, Se1.0UG
Energy97.0kJ
Ash1.7G
Sucrose0.07G
Glucose0.11G
Fructose0.15G
Lactose0G
Maltose0G
Galactose0.10G
Pantothenic acid0.07MG
Folic acid0UG
Folate, food194UG
Folate, DFE194UG
Choline, total19.3MG
Betaine103MG
Vitamin B-12, added0UG
Retinol0UG
Carotene, beta5626UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU9377IU
Lycopene0UG
Lutein + zeaxanthin12198UG
Vitamin E, added0MG
Tocopherol, beta0MG
Tocopherol, gamma0.18MG
Tocopherol, delta0MG
Tocotrienol, alpha0MG
Tocotrienol, beta0MG
Tocotrienol, gamma0MG
Tocotrienol, delta0MG
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated0.06G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00G
SFA 12:00G
SFA 14:00.01G
SFA 16:00.05G
SFA 18:00.004G
Fatty acids, total monounsaturated0.01G
MUFA 16:10.005G
MUFA 18:10.005G
MUFA 20:10G
MUFA 22:10G
Fatty acids, total polyunsaturated0.17G
PUFA 18:20.03G
PUFA 18:30.14G
PUFA 18:40G
PUFA 20:40G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0G
Fatty acids, total trans0G
Phytosterols9.0MG
Tryptophan0.04G
Threonine0.12G
Isoleucine0.15G
Leucine0.22G
Lysine0.17G
Methionine0.05G
Cystine0.04G
Phenylalanine0.13G
Tyrosine0.11G
Valine0.16G
Arginine0.16G
Histidine0.06G
Alanine0.14G
Aspartic acid0.24G
Glutamic acid0.34G
Glycine0.13G
Proline0.11G
Serine0.10G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
leaf (10g)20.3g0g0.4g
cup (30g)70.9g0.1g1.1g
package (10 oz) (284g)658.1g1.1g10.3g
bunch (340g)789.7g1.3g12.3g

Scaled from Spinach (Raw)'s per-100g values using USDA portion data.

More in Vegetables and Vegetable Products

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Chrysanthemum Leaves (Raw)

24 kcal3.4g protein

Squash Summer Zucchini Italian Style (Canned)

29 kcal1g protein

Butterbur Drained with Salt (Cooked, Boiled)

8 kcal0.2g protein

Lentils Sprouted with Salt (Cooked, Stir-fried)

101 kcal8.8g protein

Borage Drained with Salt (Cooked, Boiled)

25 kcal2.1g protein

Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Spinach Drained Without Salt (Cooked, Boiled)

23 kcal2.97g protein

Spinach Drained with Salt (Cooked, Boiled)

23 kcal2.97g protein

Spinach Regular Pack Drained Solids (Canned)

23 kcal2.81g protein

Spinach Chopped or Leaf Unprepared (includes Foods for Usda's Food Distribution Program) (Frozen)

29 kcal3.63g protein

Spinach Regular Pack Solids and Liquids (Canned)

19 kcal2.11g protein

Spinach No Salt Added Solids and Liquids (Canned)

19 kcal2.11g protein

Nutrient Highlights

  • Spinach (Raw) is a excellent source of Vitamin C (31% DV) — see top foods ranked by Vitamin C
  • Spinach (Raw) is a good source of Magnesium (19% DV) — see top foods ranked by Magnesium
  • Spinach (Raw) is a good source of Iron (15% DV) — see top foods ranked by Iron
  • Spinach (Raw) is a good source of Potassium (12% DV) — see top foods ranked by Potassium

Dietary Considerations

  • With 558mg of potassium per 100g, individuals on a renal diet should moderate their intake of Spinach (Raw). See the Kidney Disease & Low-Potassium Diet guide for more.

  • Spinach (Raw) is naturally low in sodium at 79mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • Spinach (Raw) is a meaningful source of folate at 194mcg per 100g, important during pregnancy. See the Pregnancy Nutrition Guide.

Related Articles

Rankings Among 8,262 USDA Foods

  • Potassium: top 7% (#578 of 8,262)
  • Vitamin C: top 7% (#578 of 8,262)
  • Magnesium: top 9% (#744 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in Vitamin CTop foods in MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories23
% Daily Value*
Total Fat 0.39G1%
Cholesterol 0MG0%
Sodium 79.0MG3%
Total Carbohydrate 3.6G1%
Dietary Fiber 2.2G8%
Total Sugars 0.42G
Protein 2.9G6%
Vitamin D 0UG0%
Calcium 99.0MG8%
Iron 2.7MG15%
Potassium 558MG12%

* 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.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 168462.

View on USDA FoodData Central →