Health / Nutrition Facts DataBase / Vegetables and Vegetable Products

    Spinach, raw
    Nutrition facts

    Scientifical name: Spinacia oleracea
    Food category: Vegetables and Vegetable Products
    Refuse name: Large stems and roots
    Refuse (percent): 28%
    Usual serving weight: 30.0


    Nutrient: Average amount in 100g of product: Min. amount.: Max. amount:
    Water91.400 g87.750 g94.160 g
    Energy23.000 kcal--
    Energy97.000 kj--
    Protein2.860 g--
    Total lipid (fat)0.390 g0.250 g0.500 g
    Ash1.720 g--
    Carbohydrate, by difference3.630 g--
    Dietary Fiber2.200 g--
    Sugars, total0.420 g--
    Sucrose0.070 g-0.300 g
    Glucose (dextrose)0.110 g0.020 g0.300 g
    Fructose0.150 g-0.510 g
    Lactose---
    Maltose---
    Galactose0.100 g--
    Calcium, Ca99.000 mg--
    Iron, Fe2.710 mg--
    Magnesium, Mg79.000 mg--
    Phosphorus, P49.000 mg--
    Potassium, K558.000 mg--
    Sodium, Na79.000 mg--
    Zinc, Zn0.530 mg--
    Copper, Cu0.130 mg--
    Manganese, Mn0.897 mg--
    Selenium, Se1.000 mcg--
    Vitamin C, total ascorbic acid28.100 mg--
    Thiamin0.078 mg--
    Riboflavin0.189 mg--
    Niacin0.724 mg--
    Pantothenic acid0.065 mg--
    Vitamin B-60.195 mg--
    Folate, total194.000 mcg--
    Folic acid---
    Folate, food194.000 mcg--
    Folate, DFE194.000 mcg_DFE--
    Choline, total18.000 mg--
    Betaine550.400 mg--
    Vitamin B-12---
    Vitamin B-12, added---
    Vitamin A, IU9377.000 IU--
    Vitamin A, RAE469.000 mcg_RAE--
    Retinol---
    Vitamin E (alpha-tocopherol)2.030 mg1.410 mg2.700 mg
    Vitamin E, added---
    Tocopherol, beta---
    Tocopherol, gamma0.180 mg-0.310 mg
    Tocopherol, delta---
    Vitamin K (phylloquinone)482.900 mcg--
    Fatty acids, total saturated0.063 g--
    Saturated fatty acids 4:0---
    Saturated fatty acids 6:0---
    Saturated fatty acids 8:0---
    Saturated fatty acids 10:0---
    Saturated fatty acids 12:0---
    Saturated fatty acids 14:00.010 g--
    Saturated fatty acids 16:00.049 g--
    Saturated fatty acids 18:00.004 g--
    Fatty acids, total monounsaturated0.010 g--
    Monounsaturated fatty acids 16:1 undifferentiated0.005 g--
    Monounsaturated fatty acids 18:1 undifferentiated0.005 g--
    Monounsaturated fatty acids 20:1---
    Monounsaturated fatty acids 22:1 undifferentiated---
    Fatty acids, total polyunsaturated0.165 g--
    Polyunsaturated fatty acids 18:2 undifferentiated0.026 g--
    Polyunsaturated fatty acids 18:3 undifferentiated0.138 g--
    Polyunsaturated fatty acids 18:4---
    Polyunsaturated fatty acids 20:4 undifferentiated---
    Polyunsaturated fatty acids 20:5 n-3---
    Polyunsaturated fatty acids 22:5 n-3---
    Polyunsaturated fatty acids 22:6 n-3---
    Cholesterol---
    Phytosterols9.000 mg--
    Tryptophan0.039 g--
    Threonine0.122 g--
    Isoleucine0.147 g--
    Leucine0.223 g--
    Lysine0.174 g--
    Methionine0.053 g--
    Cystine0.035 g--
    Phenylalanine0.129 g--
    Tyrosine0.108 g--
    Valine0.161 g--
    Arginine0.162 g--
    Histidine0.064 g--
    Alanine0.142 g--
    Aspartic acid0.240 g--
    Glutamic acid0.343 g--
    Glycine0.134 g--
    Proline0.112 g--
    Serine0.104 g--
    Alcohol, ethyl---
    Caffeine---
    Theobromine---
    Carotene, beta5626.000 mcg3970.000 mcg8900.000 mcg
    Carotene, alpha---
    Cryptoxanthin, beta---
    Lycopene---
    Lutein + zeaxanthin12198.000 mcg9500.000 mcg15940.000 mcg


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