Nutrition · C033

Spinach

Spinacia oleracea

All values are per 100 g of edible portion.

At a glance

Energy	102 kJ
Moisture	90.3 g
Ash	2,470 mg
Vitamins	35.6 mg
Total Fat	0.64 g
Cholesterol	0 mg
Dietary Fiber	2.38 g
Carbohydrate	2.05 g
Protein	2.14 g
Carotenoids	9.55 mg
Polyphenols	233 mg
Phytosterols	23.6 mg
Tocopherols	1,370 ug
Tocotrienols	0 ug
Organic acids	952 mg
Phytate	12 mg
Saponins	0 g

Full composition

Ash 25

Essential Quantity Minerals	869 mg
Calcium (Ca)	82.3 mg
Magnesium (Mg)	87 mg
Phosphorus (P)	32.6 mg
Potassium (K)	625 mg
Sodium (Na)	42.5 mg
Essential Trace Minerals	4.77 mg
Arsenic (As)	0 ug
Chromium (Cr)	28 ug
Cobalt (Co)	2 ug
Copper (Cu)	170 ug
Iron (Fe)	2.95 mg
Manganese (Mn)	1,120 ug
Molybdenum (Mo)	8 ug
Nickel (Ni)	25 ug
Selenium (Se)	2.09 ug
Zinc (Zn)	460 ug
Possibly essential Trace Minerals	47 ug
Lithium (Li)	47 ug
Non-essential Trace Minerals	1,510 ug
Aluminium (Al)	1,510 ug
Cadmium (Cd)	0 ug
Lead (Pb)	1 ug
Toxic Minerals	0 ng
Mercury (Hg)	0 ng

Vitamins 20

Vitamin A	2,610 ug
Retinol	0 ug
β-Carotene equivalents	2,610 ug
Vitamin B	1.11 mg
Thiamine (B1)	160 ug
Riboflavin (B2)	100 ug
Niacin (B3)	0.33 mg
Pantothenic acid (B5)	220 ug
Total B6	0.15 mg
Biotin (B7)	4.14 ug
Folates (B9)	142 ug
Ascorbic acids (C)	30.3 mg
Vitamin D	0.26 ug
Ergocalciferol (D2)	0.26 ug
Cholecalciferol (D3)	0 ng
25-OH-D3	0 ng
α-Tocopherol equivalent (E)	1,290 ug
Vitamin K	325 ug
Phylloquinones (K1)	325 ug
Menaquinones (K2)	0 ug

Total Fat 62

Saturated Fatty acids	0.183 g
Butyric acid (C4:0)	0 mg
Caproic acid (C6:0)	0 mg
Caprylic acid (C8:0)	0 g
Capric acid (C10:0)	0 mg
Undecanoic acid (C11:0)	0 ug
Lauric acid (C12:0)	0 mg
Myristic acid (C14:0)	17 mg
Pentadecanoic acid (C15:0)	0 mg
Palmitic acid (C16:0)	147 mg
Stearic acid (C18:0)	9.54 mg
Arachidic acid (C20:0)	1.29 mg
Behenic acid (C22:0)	4.13 mg
Lignoceric acid (C24:0)	3.99 mg
Unsaturated Fatty acids	0.338 g
Monounsaturated Fatty acids	0.043 g
Myristoleic acid (C14:1)	0 mg
Palmitoleic acid (C16:1)	8.77 mg
Oleic acid (C18:1n9)	0.033 g
Elaidic acid (C18:1n9t)	0 g
Eicosenoic acid (C20:1n9)	1.19 mg
Erucic acid (C22:1n9)	0 g
Nervonic acid (C24:1n9)	0 mg
Polyunsaturated Fatty acids	0.295 g
Linoleic acid (C18:2n6)	0.075 g
Eicosadienoic acid (C20:2)	0 mg
Docosadienoic acid (C22:2)	0 mg
α-Linolenic acid (C18:3n3)	220 mg
Eicosatrienoic acid (C20:3n6)	0 mg
Arachidonic acid (C20:4n6)	0 mg
Eicosapentaenoic acid (C20:5n3)	0 mg
Docosapentaenoic acid (C22:5n3)	0 mg
Docosahexaenoic acid (C22:6n3)	0 mg
Essential Fatty acids	0.295 g
Linoleic acid (C18:2n6)	0.075 g
α-Linolenic acid (C18:3n3)	220 mg
Arachidonic acid (C20:4n6)	0 mg
Eicosapentaenoic acid (C20:5n3)	0 mg
Docosahexaenoic acid (C22:6n3)	0 mg
Cis Fatty acids	0.338 g
Cis ω-3 Fatty acids	220 mg
α-Linolenic acid (C18:3n3)	220 mg
Eicosapentaenoic acid (C20:5n3)	0 mg
Docosapentaenoic acid (C22:5n3)	0 mg
Docosahexaenoic acid (C22:6n3)	0 mg
Cis ω-6 Fatty acids	0.075 g
Linoleic acid (C18:2n6)	0.075 g
Eicosadienoic acid (C20:2)	0 mg
Docosadienoic acid (C22:2)	0 mg
Eicosatrienoic acid (C20:3n6)	0 mg
Arachidonic acid (C20:4n6)	0 mg
Cis ω-9 Fatty acids	0.034 g
Oleic acid (C18:1n9)	0.033 g
Eicosenoic acid (C20:1n9)	1.19 mg
Erucic acid (C22:1n9)	0 g
Nervonic acid (C24:1n9)	0 mg
Cis ω-5 Fatty acids	0 mg
Myristoleic acid (C14:1)	0 mg
Cis ω-7 Fatty acids	8.77 mg
Palmitoleic acid (C16:1)	8.77 mg
Trans Fatty acids	0 g
Elaidic acid (C18:1n9t)	0 g

Dietary Fiber 2

Insoluble Dietary Fiber	1.52 g
Soluble Dietary Fiber	0.86 g

Carbohydrate 13

Available CHO	1.62 g
Starch	1.38 g
Oligosaccharides	0 mg
Raffinose	0 mg
Stachyose	0 mg
Verbascose	0 mg
Ajugose	0 mg
Free Sugars	0.24 g
Fructose	0.07 g
Glucose	180 mg
Sucrose	0 g
Maltose	0 mg
Lactose	0 g

Protein 22

Amino acids	2.02 g
Essential Amino acids	0.827 g
Histidine	46.7 mg
Isoleucine	92.2 mg
Leucine	186 mg
Lysine	100 mg
Methionine	28.5 mg
Phenylalanine	115 mg
Threonine	101 mg
Tryptophan	32.7 mg
Valine	125 mg
Conditionally essential Amino acids	0.441 g
Cysteine	18 mg
Arginine	116 mg
Glycine	122 mg
Proline	101 mg
Tyrosine	84.5 mg
Non-essential Amino acids	0.753 g
Alanine	145 mg
Aspartic acid	198 mg
Glutamic acid	316 mg
Serine	94.2 mg

Carotenoids 9

Carotenes	2,610 ug
Lycopene	0 ug
γ-Carotene	0 ug
α-Carotene	0 ug
β-Carotene	2,610 ug
Xanthophylls	3,870 ug
Lutein	3,850 ug
Zeaxanthin	17.2 ug
β-Cryptoxanthin	0 ug

Polyphenols 37

3,4-Dihydroxy Benzoic acid	0 ug
3-Hydroxy Benzaldehyde	0 ug
Protocatechuic acid	2,260 ug
Vanillic acid	0 ug
Gallic acid	0 mg
Cinnamic acid	0 ug
o-Coumaric acid	0 ug
p-Coumaric acid	4,300 ug
Caffeic acid	0 ug
Chlorogenic acid	3.09 mg
Ferulic acid	0 ug
Apigenin	2.55 mg
Apigenin-6-C-gluoside	0 ug
Apigenin-7-O-neohesperidoside	2.7 mg
Luteolin	350 ug
Kaempferol	0.08 mg
Quercetin	0.49 mg
Quercetin-3-β-D-glucoside	0 mg
Quercetin-3-O-rutinoside	0 mg
Quercetin-3-β-galactoside	0 mg
Isorhamnetin	0 mg
Myricetin	1.36 mg
Resvertrol	0 ug
Hesperetin	0 mg
Naringenin	0 mg
Hesperdin	0 mg
Daidzein	0 mg
Genistein	0 mg
(-)-Epicatechin	0 mg
(-)-Epigallo catechin	0 ug
(-)-Epigallo catechin 3-gallate	0 ug
(+)-Catechin	0 mg
(-)-Gallocatechin gallate	0 ug
(-)-Gallocatechin	0 ug
Syringic acid	0 mg
Sinapinic acid	0 mg
Ellagic acid	0 mg

Phytosterols 3

Campesterol	0.77 mg
Stigmasterol	5.44 mg
β-Sitosterol	17.4 mg

Tocopherols 4

α-Tocopherol	1,270 ug
β-Tocopherol	10 ug
γ-Tocopherol	60 ug
δ-Tocopherol	30 ug

Tocotrienols 4

α-Tocotrienol	0 ug
β-Tocotrienol	0 ug
γ-Tocotrienol	0 ug
δ-Tocotrienol	0 ug

Organic acids 10

Oxalates	592 mg
Soluble Oxalate	241 mg
Insoluble Oxalate	351 mg
Cis-Aconitic acid	15.8 mg
Citric acid	67.3 mg
Fumaric acid	5.44 mg
Malic acid	15.8 mg
Quinic acid	254 mg
Succinic acid	1.64 mg
Tartaric acid	0 mg

Source: the network's food-composition dataset (IFCT-style laboratory values). Composition varies with variety, season and preparation — use these as reference values, not a label.