Spinach, because of its delicate nature, is usually sold in bags or frozen. It is even sold in bags at farm stores. See more about it below.
About Spinach:
Spinach is a soft-leafed vegetable with a pleasant, slightly bitter taste. Select spinach that is crisp and has a bright green color. Once spinach begins to wilt, it spoils rapidly. Since spinach is usually grown in sandy soil, it is important to clean it thoroughly. We suggest placing the spinach in a sink about half full of cold water and agitating the spinach to loosen as much of the sand as possible. Then thoroughly rinse each leaf under running water. Raw spinach is also sold pre-washed in bags, but we suggest that it be rinsed again before use. Raw spinach is a wonderful addition to a salad, and can be steamed, or cooked in a number of recipes calling for greens. See the nutritional chart below for raw and cooked spinach.
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Spinach, raw
Scientific Name: Spinacia oleracea
NDB No: 11457
Nutrient | Units | Value per 100 grams of edible portion |
Sample Count |
Std. Error |
1 cup ——- 30 g |
---|---|---|---|---|---|
Proximates |
|||||
Water |
g
|
91.58
|
18
|
0.268
|
27.474
|
Energy |
kcal
|
22
|
0
|
6.600
|
|
Energy |
kj
|
92
|
0
|
27.600
|
|
Protein |
g
|
2.86
|
9
|
0.112
|
0.858
|
Total lipid (fat) |
g
|
0.35
|
9
|
0.043
|
0.105
|
Ash |
g
|
1.72
|
8
|
0.035
|
0.516
|
Carbohydrate, by difference |
g
|
3.50
|
0
|
1.050
|
|
Fiber, total dietary |
g
|
2.7
|
0
|
0.810
|
|
Spinach Minerals |
|||||
Calcium, Ca |
mg
|
99
|
9
|
4.996
|
29.700
|
Iron, Fe |
mg
|
2.71
|
10
|
0.522
|
0.813
|
Magnesium, Mg |
mg
|
79
|
7
|
4.794
|
23.700
|
Phosphorus, P |
mg
|
49
|
7
|
3.479
|
14.700
|
Potassium, K |
mg
|
558
|
10
|
28.703
|
167.400
|
Sodium, Na |
mg
|
79
|
10
|
10.835
|
23.700
|
Zinc, Zn |
mg
|
0.53
|
7
|
0.039
|
0.159
|
Copper, Cu |
mg
|
0.130
|
7
|
0.007
|
0.039
|
Manganese, Mn |
mg
|
0.897
|
6
|
0.048
|
0.269
|
Selenium, Se |
mcg
|
1.0
|
5
|
0.335
|
0.300
|
Spinach Vitamins |
|||||
Vitamin C, total ascorbic acid |
mg
|
28.1
|
7
|
4.129
|
8.430
|
Thiamin |
mg
|
0.078
|
9
|
0.008
|
0.023
|
Riboflavin |
mg
|
0.189
|
9
|
0.008
|
0.057
|
Niacin |
mg
|
0.724
|
9
|
0.032
|
0.217
|
Pantothenic acid |
mg
|
0.065
|
6
|
0.008
|
0.020
|
Vitamin B-6 |
mg
|
0.195
|
6
|
0.008
|
0.059
|
Folate, total |
mcg
|
194
|
6
|
35.597
|
58.200
|
Folic acid |
mcg
|
0
|
0
|
0.000
|
|
Folate, food |
mcg
|
194
|
6
|
35.597
|
58.200
|
Folate, DFE |
mcg_DFE
|
194
|
0
|
58.200
|
|
Vitamin B-12 |
mcg
|
0.00
|
0
|
0.000
|
|
Vitamin A, IU |
IU
|
6715
|
9
|
206.879
|
2014.500
|
Retinol |
mcg
|
0
|
0
|
0.000
|
|
Vitamin A, RAE |
mcg_RAE
|
336
|
9
|
10.344
|
100.800
|
Vitamin E |
mg_ATE
|
1.890
|
0
|
0.567
|
|
Lipids |
|||||
Fatty acids, total saturated |
g
|
0.056
|
0
|
0.017
|
|
4:0 |
g
|
0.000
|
0
|
0.000
|
|
6:0 |
g
|
0.000
|
0
|
0.000
|
|
8:0 |
g
|
0.000
|
0
|
0.000
|
|
10:0 |
g
|
0.000
|
0
|
0.000
|
|
12:0 |
g
|
0.000
|
0
|
0.000
|
|
14:0 |
g
|
0.008
|
1
|
0.002
|
|
16:0 |
g
|
0.041
|
1
|
0.012
|
|
18:0 |
g
|
0.003
|
1
|
0.001
|
|
Fatty acids, total monounsaturated |
g
|
0.010
|
0
|
0.003
|
|
16:1 undifferentiated |
g
|
0.004
|
1
|
0.001
|
|
18:1 undifferentiated |
g
|
0.004
|
1
|
0.001
|
|
20:1 |
g
|
0.000
|
0
|
0.000
|
|
22:1 undifferentiated |
g
|
0.000
|
0
|
0.000
|
|
Fatty acids, total polyunsaturated |
g
|
0.146
|
0
|
0.044
|
|
18:2 undifferentiated |
g
|
0.022
|
1
|
0.007
|
|
18:3 undifferentiated |
g
|
0.115
|
1
|
0.035
|
|
18:4 |
g
|
0.000
|
0
|
0.000
|
|
20:4 undifferentiated |
g
|
0.000
|
0
|
0.000
|
|
20:5 n-3 |
g
|
0.000
|
0
|
0.000
|
|
22:5 n-3 |
g
|
0.000
|
0
|
0.000
|
|
22:6 n-3 |
g
|
0.000
|
0
|
0.000
|
|
Cholesterol |
mg
|
0
|
0
|
0.000
|
|
Phytosterols |
mg
|
9
|
0
|
2.700
|
|
Amino acids |
|||||
Tryptophan |
g
|
0.039
|
19
|
0.012
|
|
Threonine |
g
|
0.122
|
19
|
0.037
|
|
Isoleucine |
g
|
0.147
|
19
|
0.044
|
|
Leucine |
g
|
0.223
|
19
|
0.067
|
|
Lysine |
g
|
0.174
|
23
|
0.052
|
|
Methionine |
g
|
0.053
|
23
|
0.016
|
|
Cystine |
g
|
0.035
|
8
|
0.011
|
|
Phenylalanine |
g
|
0.129
|
19
|
0.039
|
|
Tyrosine |
g
|
0.108
|
8
|
0.032
|
|
Valine |
g
|
0.161
|
19
|
0.048
|
|
Arginine |
g
|
0.162
|
18
|
0.049
|
|
Histidine |
g
|
0.064
|
18
|
0.019
|
|
Alanine |
g
|
0.142
|
7
|
0.043
|
|
Aspartic acid |
g
|
0.240
|
7
|
0.072
|
|
Glutamic acid |
g
|
0.343
|
7
|
0.103
|
|
Glycine |
g
|
0.134
|
7
|
0.040
|
|
Proline |
g
|
0.112
|
6
|
0.034
|
|
Serine |
g
|
0.104
|
7
|
0.031
|
USDA Nutrient Database for Standard Reference, Release 15 (August 2002)
Spinach, cooked, boiled, drained, without salt
NDB No: 11458
Nutrient | Units | Value per 100 grams of edible portion |
Sample Count |
Std. Error |
1 cup ——- 180 g |
---|---|---|---|---|---|
Proximates |
|||||
Water |
g
|
91.21
|
19
|
0.222
|
164.178
|
Energy |
kcal
|
23
|
0
|
41.400
|
|
Energy |
kj
|
96
|
0
|
172.800
|
|
Protein |
g
|
2.97
|
16
|
0.158
|
5.346
|
Total lipid (fat) |
g
|
0.26
|
16
|
0.045
|
0.468
|
Ash |
g
|
1.81
|
16
|
0.097
|
3.258
|
Carbohydrate, by difference |
g
|
3.75
|
0
|
6.750
|
|
Fiber, total dietary |
g
|
2.4
|
0
|
4.320
|
|
Spinach Minerals |
|||||
Calcium, Ca |
mg
|
136
|
12
|
3.285
|
244.800
|
Iron, Fe |
mg
|
3.57
|
12
|
0.996
|
6.426
|
Magnesium, Mg |
mg
|
87
|
12
|
4.795
|
156.600
|
Phosphorus, P |
mg
|
56
|
12
|
2.198
|
100.800
|
Potassium, K |
mg
|
466
|
12
|
18.532
|
838.800
|
Sodium, Na |
mg
|
70
|
8
|
4.351
|
126.000
|
Zinc, Zn |
mg
|
0.76
|
16
|
0.044
|
1.368
|
Copper, Cu |
mg
|
0.174
|
16
|
0.012
|
0.313
|
Manganese, Mn |
mg
|
0.935
|
15
|
0.061
|
1.683
|
Selenium, Se |
mcg
|
1.5
|
5
|
0.300
|
2.700
|
Spinach Vitamins |
|||||
Vitamin C, total ascorbic acid |
mg
|
9.8
|
12
|
1.545
|
17.640
|
Thiamin |
mg
|
0.095
|
12
|
0.004
|
0.171
|
Riboflavin |
mg
|
0.236
|
12
|
0.007
|
0.425
|
Niacin |
mg
|
0.490
|
12
|
0.032
|
0.882
|
Pantothenic acid |
mg
|
0.145
|
12
|
0.008
|
0.261
|
Vitamin B-6 |
mg
|
0.242
|
12
|
0.006
|
0.436
|
Folate, total |
mcg
|
146
|
3
|
13.229
|
262.800
|
Folic acid |
mcg
|
0
|
0
|
0.000
|
|
Folate, food |
mcg
|
146
|
3
|
13.229
|
262.800
|
Folate, DFE |
mcg_DFE
|
146
|
0
|
262.800
|
|
Vitamin B-12 |
mcg
|
0.00
|
0
|
0.000
|
|
Vitamin A, IU |
IU
|
8190
|
12
|
288.493
|
14742.000
|
Retinol |
mcg
|
0
|
0
|
0.000
|
|
Vitamin A, RAE |
mcg_RAE
|
410
|
12
|
14.425
|
738.000
|
Vitamin E |
mg_ATE
|
0.955
|
0
|
1.719
|
|
Lipids |
|||||
Fatty acids, total saturated |
g
|
0.042
|
0
|
0.076
|
|
4:0 |
g
|
0.000
|
0
|
0.000
|
|
6:0 |
g
|
0.000
|
0
|
0.000
|
|
8:0 |
g
|
0.000
|
0
|
0.000
|
|
10:0 |
g
|
0.000
|
0
|
0.000
|
|
12:0 |
g
|
0.000
|
0
|
0.000
|
|
14:0 |
g
|
0.006
|
0
|
0.011
|
|
16:0 |
g
|
0.031
|
0
|
0.056
|
|
18:0 |
g
|
0.003
|
0
|
0.005
|
|
Fatty acids, total monounsaturated |
g
|
0.007
|
0
|
0.013
|
|
16:1 undifferentiated |
g
|
0.003
|
0
|
0.005
|
|
18:1 undifferentiated |
g
|
0.003
|
0
|
0.005
|
|
20:1 |
g
|
0.000
|
0
|
0.000
|
|
22:1 undifferentiated |
g
|
0.000
|
0
|
0.000
|
|
Fatty acids, total polyunsaturated |
g
|
0.108
|
0
|
0.194
|
|
18:2 undifferentiated |
g
|
0.016
|
0
|
0.029
|
|
18:3 undifferentiated |
g
|
0.085
|
0
|
0.153
|
|
18:4 |
g
|
0.000
|
0
|
0.000
|
|
20:4 undifferentiated |
g
|
0.000
|
0
|
0.000
|
|
20:5 n-3 |
g
|
0.000
|
0
|
0.000
|
|
22:5 n-3 |
g
|
0.000
|
0
|
0.000
|
|
22:6 n-3 |
g
|
0.000
|
0
|
0.000
|
|
Cholesterol |
mg
|
0
|
0
|
0.000
|
|
Amino acids |
|||||
Tryptophan |
g
|
0.040
|
0
|
0.072
|
|
Threonine |
g
|
0.127
|
0
|
0.229
|
|
Isoleucine |
g
|
0.152
|
0
|
0.274
|
|
Leucine |
g
|
0.231
|
0
|
0.416
|
|
Lysine |
g
|
0.182
|
0
|
0.328
|
|
Methionine |
g
|
0.055
|
0
|
0.099
|
|
Cystine |
g
|
0.035
|
0
|
0.063
|
|
Phenylalanine |
g
|
0.134
|
0
|
0.241
|
|
Tyrosine |
g
|
0.113
|
0
|
0.203
|
|
Valine |
g
|
0.168
|
0
|
0.302
|
|
Arginine |
g
|
0.168
|
0
|
0.302
|
|
Histidine |
g
|
0.066
|
0
|
0.119
|
|
Alanine |
g
|
0.147
|
0
|
0.265
|
|
Aspartic acid |
g
|
0.250
|
0
|
0.450
|
|
Glutamic acid |
g
|
0.357
|
0
|
0.643
|
|
Glycine |
g
|
0.140
|
0
|
0.252
|
|
Proline |
g
|
0.116
|
0
|
0.209
|
|
Serine |
g
|
0.107
|
0
|
0.193
|
USDA Nutrient Database for Standard Reference, Release 15 (August 2002)
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