Spinach

In-depth nutrient analysis:

Spinach
(Note: "--" indicates data is unavailable)
amount 1.00 cup cooked
total weight 180.00 g
BASIC MACRONUTRIENTS AND CALORIES
nutrient amount %DV
Protein 5.35 g 10.70
Carbohydrates 6.75 g 2.25
Fat - total 0.47 g 0.72
Dietary Fiber 4.32 g 17.28
Calories 41.40 2.30
MACRONUTRIENT AND CALORIE DETAIL
nutrient amount %DV
Carbohydrate:
Total Sugars 0.77 g
Monosaccharides -- g
Disaccharides -- g
Soluble Fiber 1.30 g
Insoluble Fiber 3.02 g
Other Carbohydrates 1.66 g
Fat:
Monounsaturated Fat 0.01 g 0.04
Polyunsaturated Fat 0.20 g 0.83
Saturated Fat 0.08 g 0.40
Trans Fat 0.00 g
Calories from Fat 4.21
Calories from Saturated Fat 0.70
Cholesterol 0.00 mg 0.00
Water 164.18 g
MICRONUTRIENTS
nutrient amount %DV
Vitamins
Water-Soluble Vitamins
B-Complex Vitamins
Vitamin B1 0.17 mg 11.33
Vitamin B2 0.42 mg 24.71
Vitamin B3 (Niacin Equivalents) 2.08 mg
Vitamin B6 0.44 mg 22.00
Vitamin B12 0.00 mcg 0.00
Biotin 0.18 mcg 0.06
Choline 35.46 mg 8.34
Folate 262.80 mcg 65.70
Pantothenic Acid 0.26 mg 2.60
Vitamin C 17.64 mg 29.40
Fat-Soluble Vitamins
Vitamin A (Retinoids and Carotenoids)
Vitamin A IU 18865.80 IU 377.32
Vitamin A RAE 943.29 RAE
Retinol RE 0.00 RE
Carotenoid RE 1886.58 RE 25.15
Beta-Carotene 11318.40 mcg
Lutein and Zeaxanthin 20354.40 mcg
Lycopene 0.00 mcg
Vitamin D
Vitamin D IU 0.00 IU 0.00
Vitamin D mcg 0.00 mcg
Vitamin E
Vitamin E Alpha-Tocopherol Equivalents 3.74 mg 18.70
Vitamin E IU -- IU
Vitamin E mg -- mg
Vitamin K 888.48 mcg 1110.60
Minerals
nutrient amount %DV
Boron -- mcg
Calcium 244.80 mg 24.48
Chloride -- mg
Chromium -- mcg --
Copper 0.31 mg 15.50
Fluoride 0.07 mg 2.33
Iodine 3.60 mcg 2.40
Iron 6.43 mg 35.72
Magnesium 156.60 mg 39.15
Manganese 1.68 mg 84.00
Molybdenum -- mcg --
Phosphorus 100.80 mg 10.08
Potassium 838.80 mg 23.97
Selenium 2.70 mcg 3.86
Sodium 126.00 mg 5.25
Zinc 1.37 mg 9.13
INDIVIDUAL FATTY ACIDS
nutrient amount %DV
Omega-3 Fatty Acids 0.17 g 7.08
Omega-6 Fatty Acids 0.03 g
Monounsaturated Fats
14:1 Myristoleic 0.00 g
15:1 Pentadecenoic 0.00 g
16:1 Palmitol 0.01 g
17:1 Heptadecenoic 0.00 g
18:1 Oleic 0.01 g
20:1 Eicosenoic 0.00 g
22:1 Erucic 0.00 g
24:1 Nervonic 0.00 g
Polyunsaturated Fatty Acids
18:2 Linoleic 0.03 g
18:3 Linolenic 0.17 g
18:4 Stearidonic 0.00 g
20:3 Eicosatrienoic 0.00 g
20:4 Arachidonic 0.00 g
20:5 Eicosapentaenoic (EPA) 0.00 g
22:5 Docosapentaenoic(DPA) 0.00 g
22:6 Docosahexaenoic (DHA) 0.00 g
Saturated Fatty Acids
4:0 Butyric -- g
6:0 Caproic -- g
8:0 Caprylic -- g
10:0 Capric -- g
12:0 Lauric -- g
14:0 Myristic 0.01 g
15:0 Pentadecanoic -- g
16:0 Palmitic 0.06 g
17:0 Margaric -- g
18:0 Stearic 0.01 g
20:0 Arachidic -- g
22:0 Behenate -- g
24:0 Lignoceric -- g
INDIVIDUAL AMINO ACIDS
nutrient amount %DV
Alanine 0.26 g
Arginine 0.30 g
Aspartate 0.45 g
Cystine 0.06 g 14.63
Glutamate 0.64 g
Glycine 0.25 g
Histidine 0.12 g 9.30
Isoleucine 0.27 g 23.48
Leucine 0.42 g 16.60
Lysine 0.33 g 14.04
Methionine 0.10 g 13.51
Phenylalanine 0.24 g 20.17
Proline 0.21 g
Serine 0.19 g
Threonine 0.23 g 18.55
Tryptophan 0.07 g 21.88
Tyrosine 0.20 g 20.62
Valine 0.30 g 20.41
OTHER COMPONENTS
nutrient amount %DV
Ash -- g
Organic Acids (Total) -- mg
Acetic Acid -- mg
Citric Acid -- mg
Lactic Acid -- mg
Malic Acid -- mg
Taurine -- mg
Sugar Alcohols (Total) -- g
Glycerol -- g
Inositol -- g
Mannitol -- g
Sorbitol -- g
Xylitol -- g
Artificial Sweeteners (Total) -- mg
Aspartame -- mg
Saccharin -- mg
Alcohol 0.00 g
Caffeine 0.00 mg

Note:

The nutrient profiles provided in this website are derived from Food Processor for Windows, Version 7.60, by ESHA Research in Salem, Oregon, USA. Of the 21,629 food records contained in the ESHA foods database, most of them - including those of the World's Healthiest Foods - lacked information for specific nutrients. The designation "--" was chosen to represent those nutrients for which there was no measurement included in the ESHA foods database.
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