 |
| |
Spinach Nutrition
the nutritional value of spinach and full spinach nutrition information...
Popeyes favourite food, spinach is an excellent source of dietary iron and other nutrients.
Spinach is an excellent source of dietary
iron
which helps to distribute oxygen throughout the body and keep the immune system working properly. Iron also helps the body to produce energy.
Spinach is also an excellent source of vitamin K which helps with blood clotting and can help prevent postmenopausal bone loss. Vitamin K can also help prevent liver and prostate cancer.
Spinach nutrition provides an excellent amount of lutein and zeaxanthin which helps to protect the body from free radical damage and also plays a part in eye health.
Spinach is a very good source of vitamin A which can help the body to fight off viral infections and also helps with eye health.
Spinach is also a very good source of beta carotene which helps to protect the bodies' cells from free radical damage and also provides a source of vitamin A. Beta carotene also helps the immune and reproductive systems to function properly.
One cup of spinach contains around 7 calories.
THE FULL NUTRITIONAL VALUE OF SPINACH:
Spinach, rawRefuse: 28% (Large stems and roots)
Scientific Name: Spinacia oleracea
NDB No: 11457 (Nutrient values and weights are for edible portion)
|
Nutrient
|
Units
|
1.00 X 1 cup
-------
30g
| | Proximates
|
|
Water
|
g
|
27.42
|
|
Energy
|
kcal
|
7
|
|
Energy
|
kJ
|
29
|
|
Protein
|
g
|
0.86
|
|
Total lipid (fat)
|
g
|
0.12
|
|
Ash
|
g
|
0.52
|
|
Carbohydrate, by difference
|
g
|
1.09
|
|
Fiber, total dietary
|
g
|
0.7
|
|
Sugars, total
|
g
|
0.13
|
|
Sucrose
|
g
|
0.02
|
|
Glucose (dextrose)
|
g
|
0.03
|
|
Fructose
|
g
|
0.04
|
|
Lactose
|
g
|
0.00
|
|
Maltose
|
g
|
0.00
|
|
Galactose
|
g
|
0.03
| | Minerals
|
|
Calcium, Ca
|
mg
|
30
|
|
Iron, Fe
|
mg
|
0.81
|
|
Magnesium, Mg
|
mg
|
24
|
|
Phosphorus, P
|
mg
|
15
|
|
Potassium, K
|
mg
|
167
|
|
Sodium, Na
|
mg
|
24
|
|
Zinc, Zn
|
mg
|
0.16
|
|
Copper, Cu
|
mg
|
0.039
|
|
Manganese, Mn
|
mg
|
0.269
|
|
Selenium, Se
|
mcg
|
0.3
| | Vitamins
|
|
Vitamin C, total ascorbic acid
|
mg
|
8.4
|
|
Thiamin
|
mg
|
0.023
|
|
Riboflavin
|
mg
|
0.057
|
|
Niacin
|
mg
|
0.217
|
|
Pantothenic acid
|
mg
|
0.020
|
|
Vitamin B-6
|
mg
|
0.059
|
|
Folate, total
|
mcg
|
58
|
|
Folic acid
|
mcg
|
0
|
|
Folate, food
|
mcg
|
58
|
|
Folate, DFE
|
mcg_DFE
|
58
|
|
Choline, total
|
mg
|
5.8
|
|
Betaine
|
mg
|
30.8
|
|
Vitamin B-12
|
mcg
|
0.00
|
|
Vitamin B-12, added
|
mcg
|
0.00
|
|
Vitamin A, RAE
|
mcg_RAE
|
141
|
|
Retinol
|
mcg
|
0
|
|
Carotene, beta
|
mcg
|
1688
|
|
Carotene, alpha
|
mcg
|
0
|
|
Cryptoxanthin, beta
|
mcg
|
0
|
|
Vitamin A, IU
|
IU
|
2813
|
|
Lycopene
|
mcg
|
0
|
|
Lutein + zeaxanthin
|
mcg
|
3659
|
|
Vitamin E (alpha-tocopherol)
|
mg
|
0.61
|
|
Vitamin E, added
|
mg
|
0.00
|
|
Tocopherol, beta
|
mg
|
0.00
|
|
Tocopherol, gamma
|
mg
|
0.05
|
|
Tocopherol, delta
|
mg
|
0.00
|
|
Vitamin D (D2 + D3)
|
mcg
|
0.0
|
|
Vitamin D
|
IU
|
0
|
|
Vitamin K (phylloquinone)
|
mcg
|
144.9
| | Lipids
|
|
Fatty acids, total saturated
|
g
|
0.019
|
|
4:0
|
g
|
0.000
|
|
6:0
|
g
|
0.000
|
|
8:0
|
g
|
0.000
|
|
10:0
|
g
|
0.000
|
|
12:0
|
g
|
0.000
|
|
14:0
|
g
|
0.003
|
|
16:0
|
g
|
0.015
|
|
18:0
|
g
|
0.001
|
|
Fatty acids, total monounsaturated
|
g
|
0.003
|
|
16:1 undifferentiated
|
g
|
0.002
|
|
18:1 undifferentiated
|
g
|
0.002
|
|
20:1
|
g
|
0.000
|
|
22:1 undifferentiated
|
g
|
0.000
|
|
Fatty acids, total polyunsaturated
|
g
|
0.050
|
|
18:2 undifferentiated
|
g
|
0.008
|
|
18:3 undifferentiated
|
g
|
0.041
|
|
18:4
|
g
|
0.000
|
|
20:4 undifferentiated
|
g
|
0.000
|
|
20:5 n-3 (EPA)
|
g
|
0.000
|
|
22:5 n-3 (DPA)
|
g
|
0.000
|
|
22:6 n-3 (DHA)
|
g
|
0.000
|
|
Cholesterol
|
mg
|
0
|
|
Phytosterols
|
mg
|
3
| | Amino acids
|
|
Tryptophan
|
g
|
0.012
|
|
Threonine
|
g
|
0.037
|
|
Isoleucine
|
g
|
0.044
|
|
Leucine
|
g
|
0.067
|
|
Lysine
|
g
|
0.052
|
|
Methionine
|
g
|
0.016
|
|
Cystine
|
g
|
0.011
|
|
Phenylalanine
|
g
|
0.039
|
|
Tyrosine
|
g
|
0.032
|
|
Valine
|
g
|
0.048
|
|
Arginine
|
g
|
0.049
|
|
Histidine
|
g
|
0.019
|
|
Alanine
|
g
|
0.043
|
|
Aspartic acid
|
g
|
0.072
|
|
Glutamic acid
|
g
|
0.103
|
|
Glycine
|
g
|
0.040
|
|
Proline
|
g
|
0.034
|
|
Serine
|
g
|
0.031
| | Other
|
|
Alcohol, ethyl
|
g
|
0.0
|
|
Caffeine
|
mg
|
0
|
|
Theobromine
|
mg
|
0
|
USDA National Nutrient Database for Standard Reference, Release 22 (2009)
Back to the top of this page.
Take Me Home
Leave Spinach Nutrition and go to Nutritional Values Of Vegetables
Leave Spinach Nutrition and go to Nutritional Values Of Fruit
|
|
