Vegetables · SOURCE-BASED NUTRITION
Spinach, cooked, boiled, drained, without salt nutrition facts
SR Legacy
Spinach, cooked, boiled, drained, without salt. Nutrient values are reported by USDA FoodData Central for the stated 100 g basis.
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MEASURED VALUES
Key nutrition facts
For 100 g
COMPLETE PROFILE
All available nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 23 kcal | — |
| Protein | 2.97 g | 5.9% |
| Carbohydrate, by difference | 3.75 g | 1.4% |
| Total lipid (fat) | 0.26 g | 0.3% |
| Fiber, total dietary | 2.4 g | 8.6% |
| Total Sugars | 0.43 g | — |
| Fatty acids, total saturated | 0.04 g | 0.2% |
| Cholesterol | 0 mg | 0% |
| Sodium, Na | 70 mg | 3% |
| Potassium, K | 466 mg | 9.9% |
| Calcium, Ca | 136 mg | 10.5% |
| Iron, Fe | 3.57 mg | 19.8% |
| Magnesium, Mg | 87 mg | 20.7% |
| Phosphorus, P | 56 mg | 4.5% |
| Zinc, Zn | 0.76 mg | 6.9% |
| Copper, Cu | 0.17 mg | 19.3% |
| Manganese, Mn | 0.94 mg | 40.7% |
| Selenium, Se | 1.5 µg | 2.7% |
| Vitamin A, RAE | 524 µg | 58.2% |
| Vitamin C, total ascorbic acid | 9.8 mg | 10.9% |
| Vitamin D (D2 + D3) | 0 µg | 0% |
| Vitamin E (alpha-tocopherol) | 2.08 mg | 13.9% |
| Vitamin K (phylloquinone) | 494 µg | 412% |
| Thiamin | 0.1 mg | 7.9% |
| Riboflavin | 0.24 mg | 18.2% |
| Niacin | 0.49 mg | 3.1% |
| Pantothenic acid | 0.15 mg | 2.9% |
| Vitamin B-6 | 0.24 mg | 14.2% |
| Folate, DFE | 146 µg | 36.5% |
| Vitamin B-12 | 0 µg | 0% |
| Choline, total | 19.7 mg | 3.6% |
| Alanine | 0.15 g | — |
| Alcohol, ethyl | 0 g | — |
| Arginine | 0.17 g | — |
| Ash | 1.81 g | — |
| Aspartic acid | 0.25 g | — |
| Betaine | 89 mg | — |
| Caffeine | 0 mg | — |
| Carotene, alpha | 0 µg | — |
| Carotene, beta | 6,290 µg | — |
| Cryptoxanthin, beta | 0 µg | — |
| Cystine | 0.04 g | — |
| Fatty acids, total monounsaturated | 0.01 g | — |
| Fatty acids, total polyunsaturated | 0.11 g | — |
| Fatty acids, total trans | 0 g | — |
| Fluoride, F | 37.8 µg | — |
| Folate, food | 146 µg | — |
| Folate, total | 146 µg | — |
| Folic acid | 0 µg | — |
| Glutamic acid | 0.36 g | — |
| Glycine | 0.14 g | — |
| Histidine | 0.07 g | — |
| Isoleucine | 0.15 g | — |
| Leucine | 0.23 g | — |
| Lutein + zeaxanthin | 11,300 µg | — |
| Lycopene | 0 µg | — |
| Lysine | 0.18 g | — |
| Methionine | 0.06 g | — |
| MUFA 16:1 | 0 g | — |
| MUFA 18:1 | 0 g | — |
| MUFA 20:1 | 0 g | — |
| MUFA 22:1 | 0 g | — |
| Phenylalanine | 0.13 g | — |
| Proline | 0.12 g | — |
| PUFA 18:2 | 0.02 g | — |
| PUFA 18:3 | 0.09 g | — |
| PUFA 18:4 | 0 g | — |
| PUFA 20:4 | 0 g | — |
| PUFA 20:5 n-3 (EPA) | 0 g | — |
| PUFA 22:5 n-3 (DPA) | 0 g | — |
| PUFA 22:6 n-3 (DHA) | 0 g | — |
| Retinol | 0 µg | — |
| Serine | 0.11 g | — |
| SFA 10:0 | 0 g | — |
| SFA 12:0 | 0 g | — |
| SFA 14:0 | 0.01 g | — |
| SFA 16:0 | 0.03 g | — |
| SFA 18:0 | 0 g | — |
| SFA 4:0 | 0 g | — |
| SFA 6:0 | 0 g | — |
| SFA 8:0 | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.13 g | — |
| Tryptophan | 0.04 g | — |
| Tyrosine | 0.11 g | — |
| Valine | 0.17 g | — |
| Vitamin A, IU | 10,500 iu | — |
| Vitamin E, added | 0 mg | — |
| Water | 91.2 g | — |
MEASURED NUTRIENT ROLES
Top nutrients that support the body
For 100 g, the strongest Daily Value contributions among nutrients available in this record are Vitamin K (412% DV), Vitamin A (58.2% DV) and Manganese (40.7% DV). The cards explain the normal roles of those nutrients, not a treatment effect of the food.
Vitamin K: blood clotting and bone metabolism
This amount provides 494 µg. Vitamin K is needed for normal blood clotting and proteins involved in bone metabolism. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceVitamin A: vision and immune function
This amount provides 524 µg. Vitamin A supports normal vision, immune function, growth and cell development. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceManganese: metabolism and antioxidant enzymes
This amount provides 0.94 mg. Manganese supports metabolism, bone formation and antioxidant enzyme systems. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceFolate: DNA and cell division
This amount provides 146 µg. Folate is needed to make DNA and RNA and for normal cell division. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceMagnesium: energy, muscles and nerves
This amount provides 87 mg. Magnesium supports enzyme reactions, energy production, protein synthesis, and normal muscle and nerve function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceIron: oxygen transport
This amount provides 3.57 mg. Iron is needed for hemoglobin and myoglobin, which carry oxygen, and supports growth and neurological development. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceMEASURED CONTRIBUTIONS AND REVIEWED RECORDS
Food-specific benefits & evidence
High in Vitamin K
This amount provides 494 µg. Vitamin K is needed for normal blood clotting and proteins involved in bone metabolism. This is a measured nutrient contribution, not proof that the food prevents or treats disease.
Read the nutrient referenceTRANSPARENCY
Food data sources
- FoodData CentralU.S. Department of Agriculture, Agricultural Research Service
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