United States Department of Agriculture
Agricultural Research Service

National Nutrient Database for Standard Reference Release 28
Full Report (All Nutrients):  11458, Spinach, cooked, boiled, drained, without salt
Food Group: Vegetables and Vegetable Products
Carbohydrate Factor: 3.57   Fat Factor:8.37   Protein Factor: 2.44   Nitrogen to Protein Conversion Factor: 6.25  
heading Nutrient Unit
Value per 100 g
# of Data Points Std. Error
cup 180 g
Proximates Water g 91.21 19 0.222 164.18
Proximates Energy kcal 23 -- -- 41
Proximates Energy kJ 96 -- -- 173
Proximates Protein g 2.97 16 0.158 5.35
Proximates Total lipid (fat) g 0.26 16 0.045 0.47
Proximates Ash g 1.81 16 0.097 3.26
Proximates Carbohydrate, by difference g 3.75 -- -- 6.75
Proximates Fiber, total dietary g 2.4 -- -- 4.3
Proximates Sugars, total g 0.43 -- -- 0.77
Minerals Calcium, Ca mg 136 12 3.285 245
Minerals Iron, Fe mg 3.57 12 0.996 6.43
Minerals Magnesium, Mg mg 87 12 4.795 157
Minerals Phosphorus, P mg 56 12 2.198 101
Minerals Potassium, K mg 466 12 18.532 839
Minerals Sodium, Na mg 70 8 4.351 126
Minerals Zinc, Zn mg 0.76 16 0.044 1.37
Minerals Copper, Cu mg 0.174 16 0.012 0.313
Minerals Manganese, Mn mg 0.935 15 0.061 1.683
Minerals Selenium, Se µg 1.5 5 0.300 2.7
Minerals Fluoride, F 1, 2 µg 37.8 20 16.290 68.0
Vitamins Vitamin C, total ascorbic acid mg 9.8 12 1.545 17.6
Vitamins Thiamin mg 0.095 12 0.004 0.171
Vitamins Riboflavin mg 0.236 12 0.007 0.425
Vitamins Niacin mg 0.490 12 0.032 0.882
Vitamins Pantothenic acid mg 0.145 12 0.008 0.261
Vitamins Vitamin B-6 mg 0.242 12 0.006 0.436
Vitamins Folate, total µg 146 3 13.229 263
Vitamins Folic acid µg 0 -- -- 0
Vitamins Folate, food µg 146 3 13.229 263
Vitamins Folate, DFE µg 146 -- -- 263
Vitamins Choline, total mg 19.7 -- -- 35.5
Vitamins Betaine mg 89.0 -- -- 160.2
Vitamins Vitamin B-12 µg 0.00 -- -- 0.00
Vitamins Vitamin B-12, added µg 0.00 -- -- 0.00
Vitamins Vitamin A, RAE µg 524 -- -- 943
Vitamins Retinol µg 0 -- -- 0
Vitamins Carotene, beta 3, 4 µg 6288 28 1002.379 11318
Vitamins Carotene, alpha 4 µg 0 4 0.000 0
Vitamins Cryptoxanthin, beta 4 µg 0 4 0.000 0
Vitamins Vitamin A, IU IU 10481 -- -- 18866
Vitamins Lycopene 4 µg 0 4 0.000 0
Vitamins Lutein + zeaxanthin 4 µg 11308 24 2650.977 20354
Vitamins Vitamin E (alpha-tocopherol) mg 2.08 -- -- 3.74
Vitamins Vitamin E, added mg 0.00 -- -- 0.00
Vitamins Vitamin D (D2 + D3) µg 0.0 -- -- 0.0
Vitamins Vitamin D IU 0 -- -- 0
Vitamins Vitamin K (phylloquinone) µg 493.6 -- -- 888.5
Lipids Fatty acids, total saturated g 0.043 -- -- 0.077
Lipids 4:0 g 0.000 -- -- 0.000
Lipids 6:0 g 0.000 -- -- 0.000
Lipids 8:0 g 0.000 -- -- 0.000
Lipids 10:0 g 0.000 -- -- 0.000
Lipids 12:0 g 0.000 -- -- 0.000
Lipids 14:0 g 0.006 -- -- 0.011
Lipids 16:0 g 0.033 -- -- 0.059
Lipids 18:0 g 0.003 -- -- 0.005
Lipids Fatty acids, total monounsaturated g 0.006 -- -- 0.011
Lipids 16:1 undifferentiated g 0.003 -- -- 0.005
Lipids 18:1 undifferentiated g 0.003 -- -- 0.005
Lipids 20:1 g 0.000 -- -- 0.000
Lipids 22:1 undifferentiated g 0.000 -- -- 0.000
Lipids Fatty acids, total polyunsaturated g 0.109 -- -- 0.196
Lipids 18:2 undifferentiated g 0.017 -- -- 0.031
Lipids 18:3 undifferentiated g 0.092 -- -- 0.166
Lipids 18:4 g 0.000 -- -- 0.000
Lipids 20:4 undifferentiated g 0.000 -- -- 0.000
Lipids 20:5 n-3 (EPA) g 0.000 -- -- 0.000
Lipids 22:5 n-3 (DPA) g 0.000 -- -- 0.000
Lipids 22:6 n-3 (DHA) g 0.000 -- -- 0.000
Lipids Fatty acids, total trans g 0.000 -- -- 0.000
Lipids Cholesterol mg 0 -- -- 0
Amino Acids Tryptophan g 0.040 -- -- 0.072
Amino Acids Threonine g 0.127 -- -- 0.229
Amino Acids Isoleucine g 0.152 -- -- 0.274
Amino Acids Leucine g 0.231 -- -- 0.416
Amino Acids Lysine g 0.182 -- -- 0.328
Amino Acids Methionine g 0.055 -- -- 0.099
Amino Acids Cystine g 0.035 -- -- 0.063
Amino Acids Phenylalanine g 0.134 -- -- 0.241
Amino Acids Tyrosine g 0.113 -- -- 0.203
Amino Acids Valine g 0.168 -- -- 0.302
Amino Acids Arginine g 0.168 -- -- 0.302
Amino Acids Histidine g 0.066 -- -- 0.119
Amino Acids Alanine g 0.147 -- -- 0.265
Amino Acids Aspartic acid g 0.250 -- -- 0.450
Amino Acids Glutamic acid g 0.357 -- -- 0.643
Amino Acids Glycine g 0.140 -- -- 0.252
Amino Acids Proline g 0.116 -- -- 0.209
Amino Acids Serine g 0.107 -- -- 0.193
Other Alcohol, ethyl g 0.0 -- -- 0.0
Other Caffeine mg 0 -- -- 0
Other Theobromine mg 0 -- -- 0
Isoflavones Daidzein 5, 6 mg 0.00 2 -- 0.00
Isoflavones Genistein 5, 6 mg 0.00 2 -- 0.00
Isoflavones Glycitein 6 mg 0.00 1 -- 0.00
Isoflavones Total isoflavones 5, 6 mg 0.00 2 -- 0.00
Isoflavones Formononetin mg 0.00 1 -- 0.00
Isoflavones Coumestrol mg 0.00 1 -- 0.00

Sources of Data

1Donald Taves Dietary Intake of Fluoride Ashed (total fluoride) v. Unashed (inorganic fluoride) Analysis of Individual Foods , 1983 British Journal of Nutrition 49   pp.295-301
2Robert Ophaug Fluoride, Unpublished - Ophaug ,  Microdiffision   
3J P Sweeney, A C Marsh Effect of processing on provitamin A in vegetables , 1971 J Am Diet Assoc 59   pp.238-243
4F 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
5Liggins, 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
6Thompson, 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