United States Department of Agriculture
Agricultural Research Service

National Nutrient Database for Standard Reference Release 28
Basic Report:  11457, Spinach, raw
heading Nutrient Unit
Value per 100 g

cup 30 g

bunch 340 g

leaf 10 g

package (10 oz) 284 g
Proximates Water g 91.40 27.42 310.76 9.14 259.58
Proximates Energy kcal 23 7 78 2 65
Proximates Protein g 2.86 0.86 9.72 0.29 8.12
Proximates Total lipid (fat) g 0.39 0.12 1.33 0.04 1.11
Proximates Carbohydrate, by difference g 3.63 1.09 12.34 0.36 10.31
Proximates Fiber, total dietary g 2.2 0.7 7.5 0.2 6.2
Proximates Sugars, total g 0.42 0.13 1.43 0.04 1.19
Minerals Calcium, Ca mg 99 30 337 10 281
Minerals Iron, Fe mg 2.71 0.81 9.21 0.27 7.70
Minerals Magnesium, Mg mg 79 24 269 8 224
Minerals Phosphorus, P mg 49 15 167 5 139
Minerals Potassium, K mg 558 167 1897 56 1585
Minerals Sodium, Na mg 79 24 269 8 224
Minerals Zinc, Zn mg 0.53 0.16 1.80 0.05 1.51
Vitamins Vitamin C, total ascorbic acid mg 28.1 8.4 95.5 2.8 79.8
Vitamins Thiamin mg 0.078 0.023 0.265 0.008 0.222
Vitamins Riboflavin mg 0.189 0.057 0.643 0.019 0.537
Vitamins Niacin mg 0.724 0.217 2.462 0.072 2.056
Vitamins Vitamin B-6 mg 0.195 0.059 0.663 0.020 0.554
Vitamins Folate, DFE µg 194 58 660 19 551
Vitamins Vitamin B-12 µg 0.00 0.00 0.00 0.00 0.00
Vitamins Vitamin A, RAE µg 469 141 1595 47 1332
Vitamins Vitamin A, IU IU 9377 2813 31882 938 26631
Vitamins Vitamin E (alpha-tocopherol) mg 2.03 0.61 6.90 0.20 5.77
Vitamins Vitamin D (D2 + D3) µg 0.0 0.0 0.0 0.0 0.0
Vitamins Vitamin D IU 0 0 0 0 0
Vitamins Vitamin K (phylloquinone) µg 482.9 144.9 1641.9 48.3 1371.4
Lipids Fatty acids, total saturated g 0.063 0.019 0.214 0.006 0.179
Lipids Fatty acids, total monounsaturated g 0.010 0.003 0.034 0.001 0.028
Lipids Fatty acids, total polyunsaturated g 0.165 0.050 0.561 0.017 0.469
Lipids Fatty acids, total trans g 0.000 0.000 0.000 0.000 0.000
Lipids Cholesterol mg 0 0 0 0 0
Other Caffeine mg 0 0 0 0 0