United States Department of Agriculture
Agricultural Research Service

National Nutrient Database for Standard Reference Legacy Release
Full Report (All Nutrients):  11457, Spinach, raw
Food Group: Vegetables and Vegetable Products
Scientific Name:  Spinacia oleracea
Carbohydrate Factor: 3.57   Fat Factor:8.37   Protein Factor: 2.44   Nitrogen to Protein Conversion Factor: 6.25  
Refuse: 28%   Refuse Description:   Large stems and roots
heading Nutrient Unit
Value per 100 g
# of Data Points Std. Error
cup 30 g

bunch 340 g

leaf 10 g

package (10 oz) 284 g
Proximates Water g 91.40 1 -- 27.42 310.76 9.14 259.58
Proximates Energy kcal 23 -- -- 7 78 2 65
Proximates Energy kJ 97 -- -- 29 330 10 275
Proximates Protein g 2.86 9 0.110 0.86 9.72 0.29 8.12
Proximates Total lipid (fat) g 0.39 7 0.030 0.12 1.33 0.04 1.11
Proximates Ash g 1.72 8 0.030 0.52 5.85 0.17 4.88
Proximates Carbohydrate, by difference g 3.63 -- -- 1.09 12.34 0.36 10.31
Proximates Fiber, total dietary g 2.2 1 -- 0.7 7.5 0.2 6.2
Proximates Sugars, total g 0.42 -- -- 0.13 1.43 0.04 1.19
Proximates Sucrose g 0.07 8 0.030 0.02 0.24 0.01 0.20
Proximates Glucose (dextrose) g 0.11 8 0.030 0.03 0.37 0.01 0.31
Proximates Fructose g 0.15 8 0.070 0.04 0.51 0.01 0.43
Proximates Lactose g 0.00 1 -- 0.00 0.00 0.00 0.00
Proximates Maltose g 0.00 1 -- 0.00 0.00 0.00 0.00
Proximates Galactose g 0.10 1 -- 0.03 0.34 0.01 0.28
Minerals Calcium, Ca mg 99 9 4.000 30 337 10 281
Minerals Iron, Fe mg 2.71 10 0.520 0.81 9.21 0.27 7.70
Minerals Magnesium, Mg mg 79 7 4.000 24 269 8 224
Minerals Phosphorus, P mg 49 7 3.000 15 167 5 139
Minerals Potassium, K mg 558 10 28.000 167 1897 56 1585
Minerals Sodium, Na mg 79 10 10.000 24 269 8 224
Minerals Zinc, Zn mg 0.53 7 0.030 0.16 1.80 0.05 1.51
Minerals Copper, Cu mg 0.130 7 0.007 0.039 0.442 0.013 0.369
Minerals Manganese, Mn mg 0.897 6 0.048 0.269 3.050 0.090 2.547
Minerals Selenium, Se µg 1.0 5 0.300 0.3 3.4 0.1 2.8
Vitamins Vitamin C, total ascorbic acid mg 28.1 7 4.100 8.4 95.5 2.8 79.8
Vitamins Thiamin mg 0.078 9 0.008 0.023 0.265 0.008 0.222
Vitamins Riboflavin mg 0.189 9 0.008 0.057 0.643 0.019 0.537
Vitamins Niacin mg 0.724 9 0.032 0.217 2.462 0.072 2.056
Vitamins Pantothenic acid mg 0.065 6 0.008 0.020 0.221 0.007 0.185
Vitamins Vitamin B-6 mg 0.195 6 0.008 0.059 0.663 0.020 0.554
Vitamins Folate, total µg 194 6 35.000 58 660 19 551
Vitamins Folic acid µg 0 -- -- 0 0 0 0
Vitamins Folate, food µg 194 6 35.000 58 660 19 551
Vitamins Folate, DFE µg 194 -- -- 58 660 19 551
Vitamins Choline, total mg 19.3 -- -- 5.8 65.6 1.9 54.8
Vitamins Betaine mg 102.6 -- -- 30.8 348.8 10.3 291.4
Vitamins Vitamin B-12 µg 0.00 -- -- 0.00 0.00 0.00 0.00
Vitamins Vitamin B-12, added µg 0.00 -- -- 0.00 0.00 0.00 0.00
Vitamins Vitamin A, RAE µg 469 -- -- 141 1595 47 1332
Vitamins Retinol µg 0 -- -- 0 0 0 0
Vitamins Carotene, beta 1, 2, 3, 4, 5 µg 5626 5 766.000 1688 19128 563 15978
Vitamins Carotene, alpha 2, 3, 4, 5 µg 0 4 0.000 0 0 0 0
Vitamins Cryptoxanthin, beta 2, 4, 5 µg 0 4 0.000 0 0 0 0
Vitamins Vitamin A, IU IU 9377 -- -- 2813 31882 938 26631
Vitamins Lycopene 4, 5 µg 0 7 0.000 0 0 0 0
Vitamins Lutein + zeaxanthin 4, 5 µg 12198 7 1930.000 3659 41473 1220 34642
Vitamins Vitamin E (alpha-tocopherol) mg 2.03 7 0.150 0.61 6.90 0.20 5.77
Vitamins Vitamin E, added mg 0.00 -- -- 0.00 0.00 0.00 0.00
Vitamins Tocopherol, beta mg 0.00 7 0.000 0.00 0.00 0.00 0.00
Vitamins Tocopherol, gamma mg 0.18 7 0.030 0.05 0.61 0.02 0.51
Vitamins Tocopherol, delta mg 0.00 7 0.000 0.00 0.00 0.00 0.00
Vitamins Tocotrienol, alpha mg 0.00 1 -- 0.00 0.00 0.00 0.00
Vitamins Tocotrienol, beta mg 0.00 1 -- 0.00 0.00 0.00 0.00
Vitamins Tocotrienol, gamma mg 0.00 1 -- 0.00 0.00 0.00 0.00
Vitamins Tocotrienol, delta mg 0.00 1 -- 0.00 0.00 0.00 0.00
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 1 -- 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 4:0 g 0.000 -- -- 0.000 0.000 0.000 0.000
Lipids 6:0 g 0.000 -- -- 0.000 0.000 0.000 0.000
Lipids 8:0 g 0.000 -- -- 0.000 0.000 0.000 0.000
Lipids 10:0 g 0.000 -- -- 0.000 0.000 0.000 0.000
Lipids 12:0 g 0.000 -- -- 0.000 0.000 0.000 0.000
Lipids 14:0 g 0.010 1 -- 0.003 0.034 0.001 0.028
Lipids 16:0 g 0.049 1 -- 0.015 0.167 0.005 0.139
Lipids 18:0 g 0.004 1 -- 0.001 0.014 0.000 0.011
Lipids Fatty acids, total monounsaturated g 0.010 -- -- 0.003 0.034 0.001 0.028
Lipids 16:1 undifferentiated g 0.005 1 -- 0.002 0.017 0.000 0.014
Lipids 18:1 undifferentiated g 0.005 1 -- 0.002 0.017 0.000 0.014
Lipids 20:1 g 0.000 -- -- 0.000 0.000 0.000 0.000
Lipids 22:1 undifferentiated g 0.000 -- -- 0.000 0.000 0.000 0.000
Lipids Fatty acids, total polyunsaturated g 0.165 -- -- 0.050 0.561 0.017 0.469
Lipids 18:2 undifferentiated g 0.026 1 -- 0.008 0.088 0.003 0.074
Lipids 18:3 undifferentiated g 0.138 1 -- 0.041 0.469 0.014 0.392
Lipids 18:4 g 0.000 -- -- 0.000 0.000 0.000 0.000
Lipids 20:4 undifferentiated g 0.000 -- -- 0.000 0.000 0.000 0.000
Lipids 20:5 n-3 (EPA) g 0.000 -- -- 0.000 0.000 0.000 0.000
Lipids 22:5 n-3 (DPA) g 0.000 -- -- 0.000 0.000 0.000 0.000
Lipids 22:6 n-3 (DHA) g 0.000 -- -- 0.000 0.000 0.000 0.000
Lipids Fatty acids, total trans g 0.000 -- -- 0.000 0.000 0.000 0.000
Lipids Cholesterol mg 0 -- -- 0 0 0 0
Lipids Phytosterols mg 9 -- -- 3 31 1 26
Amino Acids Tryptophan g 0.039 19 -- 0.012 0.133 0.004 0.111
Amino Acids Threonine g 0.122 19 -- 0.037 0.415 0.012 0.346
Amino Acids Isoleucine g 0.147 19 -- 0.044 0.500 0.015 0.417
Amino Acids Leucine g 0.223 19 -- 0.067 0.758 0.022 0.633
Amino Acids Lysine g 0.174 23 -- 0.052 0.592 0.017 0.494
Amino Acids Methionine g 0.053 23 -- 0.016 0.180 0.005 0.151
Amino Acids Cystine g 0.035 8 -- 0.011 0.119 0.004 0.099
Amino Acids Phenylalanine g 0.129 19 -- 0.039 0.439 0.013 0.366
Amino Acids Tyrosine g 0.108 8 -- 0.032 0.367 0.011 0.307
Amino Acids Valine g 0.161 19 -- 0.048 0.547 0.016 0.457
Amino Acids Arginine g 0.162 18 -- 0.049 0.551 0.016 0.460
Amino Acids Histidine g 0.064 18 -- 0.019 0.218 0.006 0.182
Amino Acids Alanine g 0.142 7 -- 0.043 0.483 0.014 0.403
Amino Acids Aspartic acid g 0.240 7 -- 0.072 0.816 0.024 0.682
Amino Acids Glutamic acid g 0.343 7 -- 0.103 1.166 0.034 0.974
Amino Acids Glycine g 0.134 7 -- 0.040 0.456 0.013 0.381
Amino Acids Proline g 0.112 6 -- 0.034 0.381 0.011 0.318
Amino Acids Serine g 0.104 7 -- 0.031 0.354 0.010 0.295
Other Alcohol, ethyl g 0.0 -- -- 0.0 0.0 0.0 0.0
Other Caffeine mg 0 -- -- 0 0 0 0
Other Theobromine mg 0 -- -- 0 0 0 0
Flavones Apigenin 6, 7, 8, 9 mg 0.0 9 0 0.0 0.0 0.0 0.0
Flavones Luteolin 6, 7, 8, 9, 10 mg 0.7 10 0.66 0.2 2.5 0.1 2.1
Flavonols Kaempferol 6, 7, 8, 9, 10, 11, 12 mg 6.4 12 4.43 1.9 21.7 0.6 18.1
Flavonols Myricetin 6, 7, 8, 9, 10, 11 mg 0.3 11 0.34 0.1 1.2 0.0 1.0
Flavonols Quercetin 6, 7, 8, 9, 10, 11, 12 mg 4.0 12 2.37 1.2 13.5 0.4 11.3
Isoflavones Daidzein 14, 15, 16 mg 0.00 3 0 0.00 0.00 0.00 0.00
Isoflavones Genistein 14, 15, 16 mg 0.00 3 0 0.00 0.00 0.00 0.00
Isoflavones Glycitein 16 mg 0.00 1 -- 0.00 0.00 0.00 0.00
Isoflavones Total isoflavones 14, 15, 16 mg 0.00 3 0 0.00 0.00 0.00 0.00
Isoflavones Formononetin mg 0.00 1 -- 0.00 0.00 0.00 0.00
Isoflavones Coumestrol mg 0.00 1 -- 0.00 0.00 0.00 0.00
Proanthocyanidin Proanthocyanidin dimers 13 mg 0.0 1 -- 0.0 0.0 0.0 0.0
Proanthocyanidin Proanthocyanidin trimers 13 mg 0.0 1 -- 0.0 0.0 0.0 0.0
Proanthocyanidin Proanthocyanidin 4-6mers 13 mg 0.0 1 -- 0.0 0.0 0.0 0.0
Proanthocyanidin Proanthocyanidin 7-10mers 13 mg 0.0 1 -- 0.0 0.0 0.0 0.0
Proanthocyanidin Proanthocyanidin polymers (>10mers) 13 mg 0.0 1 -- 0.0 0.0 0.0 0.0

Sources of Data

1J P Sweeney, A C Marsh Effect of processing on provitamin A in vegetables , 1971 J Am Diet Assoc 59   pp.238-243
2J L Bureau, R J Bushway HPLC determination of carotenoids in fruits and vegetables in the United States , 1986 J Food Sci 52   pp.128-130
3R J Bushway Determination of alpha- and beta-carotene in some raw fruits and vegetables by high-performance liquid chromatography , 1986 J Agr Food Chem 34   pp.409-412
4F Khachik, G R Beecher, N F Whittaker Separation, identification and quantification of the major carotenoid and chlorophyll constituents in extracts of several green vegetables by liquid chromatography , 1986 J Agr Food Chem 34   pp.603-616
5F Khachik, M B Goli, G R Beecher, J Holden, W R Lusby, M D Tenoro, M R Barrera Effect of food preparation on qualitative and quantitative distribution of major carotenoid constituents of tomatoes and several green vegetables. , 1992 J. Agric Food Chem 40   pp.390-398
6Chu, Y-H., Chang, C-L., and Hsu, H-F.  Flavonoid content of several vegetables and their antioxidant activity. , 2000 J. Sci. Food Agric. 80   pp.561-566
7Franke, A.A., Custer, L.J., Arakaki, C., and Murphy, S.P. Vitamin C and flavonoid levels of fruits and vegetables consumed in Hawaii. , 2004 J. Food Comp. Anal. 17   pp.1-35
8Hertog, M. G. L., Hollman, P. C. H., and Katan, M. B.  Content of potentially anticarcinogenic flavonoids of 28 vegetables and fruits commonly consumed in The Netherlands. , 1992 J. Agric. Food Chem. 40   pp.2379-2383
9Lugasi, A., and Hovari, J. Flavonoid aglycons in foods of plant origin I. Vegetables , 2000 Acta Alimentaria 29   pp.345-352
10Arai, Yusuke, Watanabe, S., Kimira, M., Shimoi, K., Mochizuki, R., and Kinae, N. Dietary intakes of flavonols and isoflavones by Japanese women and inverse correlation between quercetin intake and plasma LDL cholesterol concentration , 2000 J. Nutr. 130   pp.2243-2250
11Kevers, C., Falkowski, M., Tabart, J., Defraigne, J-O., Dommes, J., and Pincemail, J.  Evolution of antioxidant capacity during storage of selected fruits and vegetables , 2007 J. Agric. Food Chem. 55   pp.8596-8603
12Nuutila, A.M., Kammiovirta, K., and Oksman-Caldentey, K.-M.  Comparison of methods for the hydrolysis of flavonoids and phenolic acids from onion and spinach for HPLC analysis. , 2002 Food Chem. 76 4   pp.519-525
13Hellstr�m, T�rr�nen, A.R., and Matilla, P.H. Proanthocyanidins in common food products of plant origin , 2009 J. Agric. Food Chem. 57   pp.7899-7906
14Horn-Ross, P. L., Barnes, S., Lee, M., Coward, L., Mandel, E., Koo, J., John, E. M., and Smith, M.  Assesing phytoestrogen exposure in epidemiologic studies: development of a database (United States). , 2000 Cancer Causes and Control 11   pp.289-298
15Liggins, J., Bluck, L. J. C., Runswick, C., Atkinson, C., Coward, W. A., and Bingham, S. A.  Daidzein and genistein content of vegetables. , 2000 Brit. J. Nutr. 84   pp.717-725
16Thompson, L. U., Boucher, B. A., Liu, Z., Cotterchio, M., and Kreiger, N.  Phytoestrogen content of foods consumed in Canada, including isoflavones, lignans, and coumestan. , 2006 Nutr. Cancer 54   pp.184-201
Langual Code(s)

  • A0152 VEGETABLE OR VEGETABLE PRODUCT (US CFR)
  • A1281 1100 VEGETABLES AND VEGETABLE PRODUCTS (USDA SR)
  • B1420 SPINACH
  • C0200 LEAF
  • E0150 WHOLE, NATURAL SHAPE
  • F0003 NOT HEAT-TREATED
  • G0003 COOKING METHOD NOT APPLICABLE
  • H0003 NO TREATMENT APPLIED
  • J0001 PRESERVATION METHOD NOT KNOWN
  • K0003 NO PACKING MEDIUM USED
  • M0001 CONTAINER OR WRAPPING NOT KNOWN
  • N0001 FOOD CONTACT SURFACE NOT KNOWN
  • P0024 HUMAN FOOD, NO AGE SPECIFICATION