Nutrition facts: spinach
| Nutrients (units) / 100 g | Cooked* | Raw |
|---|---|---|
| Energy (kcal) | 23 | 23 |
| Water (g) | 91,21 | 91,4 |
| Protein (g) | 2,97 | 2,86 |
| Lysine (g) | 0,182 | 0,174 |
| Cystine (g) | 0,035 | 0,035 |
| Methionine (g) | 0,055 | 0,053 |
| Fats (g) | 0,26 | 0,39 |
| Monounsaturates (g) | 0,006 | 0,01 |
| Oleic acid (g) | 0,003 | 0,005 |
| Polyunsaturates (g) | 0,109 | 0,165 |
| Linoleic acid (g) | 0,017 | 0,026 |
| Alpha-linolenic acid (g) | 0,092 | 0,138 |
| Saturates (g) | 0,043 | 0,063 |
| Trans fats (g) | ||
| Carbohydrates (g) | 3,75 | 3,63 |
| Sugars (g) | 0,43 | 0,42 |
| Fructose (g) | 0,15 | |
| Glucose (g) | 0,11 | |
| Maltose (g) | 0 | |
| Sucrose (g) | 0,07 | |
| Fibre (g) | 2,4 | 2,2 |
| Alcohol (g) | 0 | 0 |
| Phytosterols (mg) | 9 | |
| Potassium, K (mg) | 466 | 558 |
| Sodium, Na (mg) | 70 | 79 |
| Calcium, Ca (mg) | 136 | 99 |
| Phosphorus, P (mg) | 56 | 49 |
| Magnesium, Mg (mg) | 87 | 79 |
| Iron, Fe (mg) | 3,57 | 2,71 |
| Zinc, Zn (mg) | 0,76 | 0,53 |
| Copper, Cu (mg) | 0,174 | 0,13 |
| Manganese, Mn (mg) | 0,935 | 0,897 |
| Selenium, Se (µg) | 1,5 | 1 |
| Vitamin A, RAE (µg) | 524 | 469 |
| Thiamin (mg) | 0,095 | 0,078 |
| Riboflavin (mg) | 0,236 | 0,189 |
| Niacin (mg) | 0,49 | 0,724 |
| Pantothenic acid (mg) | 0,145 | 0,065 |
| Vitamin B-6 (mg) | 0,242 | 0,195 |
| Folate, DFE (µg) | 146 | 194 |
| Vitamin C (mg) | 9,8 | 28,1 |
| Vitamin E (mg) | 2,08 | 2,03 |
| Vitamin K1 (µg) | 493,6 | 482,9 |
*Cooked: boiled and drained (without salt)
Source: USDA nutrient database (January 2013)