United States Department of Agriculture
Agricultural Research Service

National Nutrient Database for Standard Reference Release 28
Basic Report:  11463, Spinach, frozen, chopped or leaf, unprepared
heading Nutrient Unit
Value per 100 g

cup 156 g

package (10 oz) 284 g
Proximates Water g 90.17 140.67 256.08
Proximates Energy kcal 29 45 82
Proximates Energy kJ 120 187 341
Proximates Protein g 3.63 5.66 10.31
Proximates Total lipid (fat) g 0.57 0.89 1.62
Proximates Ash g 1.43 2.23 4.06
Proximates Carbohydrate, by difference g 4.21 6.57 11.96
Proximates Fiber, total dietary g 2.9 4.5 8.2
Proximates Sugars, total g 0.65 1.01 1.85
Proximates Sucrose g 0.24 0.37 0.68
Proximates Glucose (dextrose) g 0.24 0.37 0.68
Proximates Fructose g 0.18 0.28 0.51
Proximates Lactose g 0.00 0.00 0.00
Proximates Maltose g 0.00 0.00 0.00
Proximates Galactose g 0.00 0.00 0.00
Proximates Starch g 0.00 0.00 0.00
Minerals Calcium, Ca mg 129 201 366
Minerals Iron, Fe mg 1.89 2.95 5.37
Minerals Magnesium, Mg mg 75 117 213
Minerals Phosphorus, P mg 49 76 139
Minerals Potassium, K mg 346 540 983
Minerals Sodium, Na mg 74 115 210
Minerals Zinc, Zn mg 0.56 0.87 1.59
Minerals Copper, Cu mg 0.144 0.225 0.409
Minerals Manganese, Mn mg 0.704 1.098 1.999
Minerals Selenium, Se µg 6.0 9.4 17.0
Vitamins Vitamin C, total ascorbic acid mg 5.5 8.6 15.6
Vitamins Thiamin mg 0.094 0.147 0.267
Vitamins Riboflavin mg 0.224 0.349 0.636
Vitamins Niacin mg 0.507 0.791 1.440
Vitamins Pantothenic acid mg 0.094 0.147 0.267
Vitamins Vitamin B-6 mg 0.172 0.268 0.488
Vitamins Folate, total µg 145 226 412
Vitamins Folic acid µg 0 0 0
Vitamins Folate, food µg 145 226 412
Vitamins Folate, DFE µg 145 226 412
Vitamins Choline, total mg 22.1 34.5 62.8
Vitamins Betaine mg 117.4 183.1 333.4
Vitamins Vitamin B-12 µg 0.00 0.00 0.00
Vitamins Vitamin B-12, added µg 0.00 0.00 0.00
Vitamins Vitamin A, RAE µg 586 914 1664
Vitamins Retinol µg 0 0 0
Vitamins Carotene, beta µg 7035 10975 19979
Vitamins Carotene, alpha µg 0 0 0
Vitamins Cryptoxanthin, beta µg 0 0 0
Vitamins Vitamin A, IU IU 11726 18293 33302
Vitamins Lycopene µg 0 0 0
Vitamins Lutein + zeaxanthin µg 12651 19736 35929
Vitamins Vitamin E (alpha-tocopherol) mg 2.90 4.52 8.24
Vitamins Vitamin E, added mg 0.00 0.00 0.00
Vitamins Tocopherol, beta mg 0.01 0.02 0.03
Vitamins Tocopherol, gamma mg 0.14 0.22 0.40
Vitamins Tocopherol, delta mg 0.00 0.00 0.00
Vitamins Vitamin D (D2 + D3) µg 0.0 0.0 0.0
Vitamins Vitamin D IU 0 0 0
Vitamins Vitamin K (phylloquinone) µg 372.0 580.3 1056.5
Lipids Fatty acids, total saturated g 0.041 0.064 0.116
Lipids 4:0 g 0.000 0.000 0.000
Lipids 6:0 g 0.000 0.000 0.000
Lipids 8:0 g 0.000 0.000 0.000
Lipids 10:0 g 0.000 0.000 0.000
Lipids 12:0 g 0.000 0.000 0.000
Lipids 14:0 g 0.000 0.000 0.000
Lipids 15:0 g 0.000 0.000 0.000
Lipids 16:0 g 0.041 0.064 0.116
Lipids 17:0 g 0.000 0.000 0.000
Lipids 18:0 g 0.000 0.000 0.000
Lipids 20:0 g 0.000 0.000 0.000
Lipids 22:0 g 0.000 0.000 0.000
Lipids 24:0 g 0.000 0.000 0.000
Lipids Fatty acids, total monounsaturated g 0.000 0.000 0.000
Lipids 14:1 g 0.000 0.000 0.000
Lipids 16:1 undifferentiated g 0.000 0.000 0.000
Lipids 18:1 undifferentiated g 0.000 0.000 0.000
Lipids 20:1 g 0.000 0.000 0.000
Lipids 22:1 undifferentiated g 0.000 0.000 0.000
Lipids Fatty acids, total polyunsaturated g 0.082 0.128 0.233
Lipids 18:2 undifferentiated g 0.000 0.000 0.000
Lipids 18:3 undifferentiated g 0.082 0.128 0.233
Lipids 18:4 g 0.000 0.000 0.000
Lipids 20:4 undifferentiated g 0.000 0.000 0.000
Lipids 20:5 n-3 (EPA) g 0.000 0.000 0.000
Lipids 22:5 n-3 (DPA) g 0.000 0.000 0.000
Lipids 22:6 n-3 (DHA) g 0.000 0.000 0.000
Lipids Fatty acids, total trans g 0.000 0.000 0.000
Lipids Cholesterol mg 0 0 0
Amino Acids Tryptophan g 0.100 0.156 0.284
Amino Acids Threonine g 0.217 0.339 0.616
Amino Acids Isoleucine g 0.126 0.197 0.358
Amino Acids Leucine g 0.202 0.315 0.574
Amino Acids Lysine g 0.251 0.392 0.713
Amino Acids Methionine g 0.052 0.081 0.148
Amino Acids Cystine g 0.029 0.045 0.082
Amino Acids Phenylalanine g 0.207 0.323 0.588
Amino Acids Tyrosine g 0.215 0.335 0.611
Amino Acids Valine g 0.178 0.278 0.506
Amino Acids Arginine g 0.481 0.750 1.366
Amino Acids Histidine g 0.049 0.076 0.139
Amino Acids Alanine g 0.218 0.340 0.619
Amino Acids Aspartic acid g 0.429 0.669 1.218
Amino Acids Glutamic acid g 0.508 0.792 1.443
Amino Acids Glycine g 0.221 0.345 0.628
Amino Acids Proline g 0.198 0.309 0.562
Amino Acids Serine g 0.170 0.265 0.483
Other Alcohol, ethyl g 0.0 0.0 0.0
Other Caffeine mg 0 0 0
Other Theobromine mg 0 0 0
Flavones Apigenin mg 0.0 0.0 0.0
Flavones Luteolin mg 0.0 0.0 0.0
Flavonols Kaempferol mg 0.0 0.0 0.0
Flavonols Myricetin mg 0.0 0.0 0.0
Flavonols Quercetin mg 0.0 0.0 0.0
Proanthocyanidin Proanthocyanidin dimers mg 0.0 0.0 0.0
Proanthocyanidin Proanthocyanidin trimers mg 0.0 0.0 0.0
Proanthocyanidin Proanthocyanidin 4-6mers mg 0.0 0.0 0.0
Proanthocyanidin Proanthocyanidin 7-10mers mg 0.0 0.0 0.0
Proanthocyanidin Proanthocyanidin polymers (>10mers) mg 0.0 0.0 0.0

Sources of Data

1Nutrient Data Laboratory, ARS, USDA National Food and Nutrient Analysis Program Wave 4a , 2001  Beltsville MD  
2Hellström, Törrönen, A.R., and Matilla, P.H. Proanthocyanidins in common food products of plant origin , 2009 J. Agric. Food Chem. 57   pp.7899-7906
3Hertog, 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