Spinach
Spinach – Nutrition Facts (per 100 grams, cooked)
Calories: 23 kcal
Protein: 2.9 g
Fat: 0.4 g
- Saturated Fat: 0.1 g
- Monounsaturated Fat: 0.06 g
- Polyunsaturated Fat: 0.17 g
Carbohydrates: 3.8 g - Sugars: 0.4 g
- Fiber: 2.4 g
Cholesterol: 0 mg
Sodium: 70 mg
Vitamins in spinach
- Vitamin A: 9436 IU (315% DV)
- Vitamin B1 (Thiamine): 0.08 mg (7% DV)
- Vitamin B2 (Riboflavin): 0.14 mg (11% DV)
- Vitamin B3 (Niacin): 0.72 mg (5% DV)
- Vitamin B5 (Pantothenic Acid): 0.07 mg (1% DV)
- Vitamin B6: 0.24 mg (12% DV)
- Vitamin B9 (Folate): 146 µg (37% DV)
- Vitamin B12: 0 µg (0% DV)
- Vitamin C: 9.8 mg (11% DV)
- Vitamin D: 0 IU (0% DV)
- Vitamin E: 2.1 mg (14% DV)
- Vitamin K: 493 µg (411% DV)
Minerals in spinach
- Calcium: 136 mg (10% DV)
- Phosphorus: 56 mg (8% DV)
- Magnesium: 87 mg (21% DV)
- Potassium: 466 mg (10% DV)
- Iron: 3.6 mg (20% DV)
- Zinc: 0.8 mg (7% DV)
- Selenium: 1.5 µg (3% DV)
- Copper: 0.13 mg (14% DV)
- Manganese: 0.9 mg (39% DV)
Nutritional Benefits of Spinach
- Percent Daily Values (DV) are based on a 2,000-calorie diet.
- Extremely high in vitamin K, which is essential for bone health and blood clotting.
- Rich in vitamin A, supporting vision, immunity, and skin health.
- Excellent source of folate (vitamin B9), important for cell growth and DNA production.
- High in iron, making it beneficial for blood health and oxygen transport.
- Loaded with antioxidants, which help reduce inflammation and fight free radicals.
- Low in calories but high in nutrients, making it a great addition to a healthy diet