home - who we are - what's new - getting started - community - RSS Feed

The George Mateljan Foundation, a not-for-profit foundation with no commercial interests, is a new force for change to help make a healthier you and a healthier world.

eating healthycooking healthyfeeling great
Printer friendly version

Spinach, boiled

In-depth nutrient analysis:

Spinach, boiled
(Note: "--" indicates data is unavailable)
amount1.00 cup
total weight180.00 g
Basic Components
nutrientamount%DV
calories41.40 2.30
calories from fat4.21
calories from saturated fat0.68
protein5.35 g 10.70
carbohydrates6.75 g 2.25
dietary fiber4.32 g 17.28
soluble fiber1.30 g
insoluble fiber3.02 g
sugar - total0.77 g
monosaccharides-- g
disaccharides-- g
other carbs1.66 g
fat - total0.47 g 0.72
saturated fat0.08 g 0.40
mono fat0.01 g 0.04
poly fat0.19 g 0.79
trans fatty acids0.00 g
cholesterol0.00 mg 0.00
water164.18 g
ash3.26 g
Vitamins
nutrientamount%DV
vitamin A IU18865.80 IU 377.32
vitamin A RE1886.40 RE
A - carotenoid1886.40 RE 25.15
A - retinol0.00 RE
A - beta carotene11318.40 mcg
thiamin - B10.17 mg 11.33
riboflavin - B20.42 mg 24.71
niacin - B30.88 mg 4.40
niacin equiv2.08 mg
vitamin B60.44 mg 22.00
vitamin B120.00 mcg 0.00
biotin0.18 mcg 0.06
vitamin C17.64 mg 29.40
vitamin D IU-- IU--
vitamin D mcg-- mcg
vitamin E alpha equiv3.74 mg 18.70
vitamin E IU5.58 IU
vitamin E mg3.74 mg
folate262.80 mcg 65.70
vitamin K888.48 mcg 1110.60
pantothenic acid0.26 mg 2.60
Minerals
nutrientamount%DV
boron221.99 mcg
calcium244.80 mg 24.48
chloride100.80 mg
chromium-- mcg--
copper0.31 mg 15.50
fluoride-- mg--
iodine3.60 mcg 2.40
iron6.43 mg 35.72
magnesium156.60 mg 39.15
manganese1.68 mg 84.00
molybdenum-- mcg--
phosphorus100.80 mg 10.08
potassium838.80 mg 23.97
selenium2.70 mcg 3.86
sodium126.00 mg 5.25
zinc1.37 mg 9.13
Saturated Fats
nutrientamount%DV
4:0 butyric-- g
6:0 caproic-- g
8:0 caprylic-- g
10:0 capric-- g
12:0 lauric-- g
14:0 myristic0.01 g
15:0 pentadecanoic-- g
16:0 palmitic0.06 g
17:0 margaric-- g
18:0 stearic0.01 g
20:0 arachidic0.00 g
22:0 behenate-- g
24:0 lignoceric-- g
Mono Fats
nutrientamount%DV
14:1 myristol-- g
15:1 pentadecenoic-- g
16:1 palmitol0.01 g
17:1 heptadecenoic-- g
18:1 oleic0.01 g
20:1 eicosen-- g
22:1 erucic-- g
24:1 nervonic-- g
Poly Fats
nutrientamount%DV
18:2 linoleic0.03 g
18:3 linolenic0.15 g
18:4 stearidon-- g
20:3 eicosatrienoic-- g
20:4 arachidon-- g
20:5 EPA-- g
22:5 DPA-- g
22:6 DHA-- g
Other Fats
nutrientamount%DV
omega 3 fatty acids0.15 g 6.25
omega 6 fatty acids0.03 g
Amino Acids
nutrientamount%DV
alanine0.26 g
arginine0.30 g
aspartate0.45 g
cystine0.06 g 14.63
glutamate0.64 g
glycine0.25 g
histidine0.12 g 9.30
isoleucine0.27 g 23.48
leucine0.42 g 16.60
lysine0.33 g 14.04
methionine0.10 g 13.51
phenylalanine0.24 g 20.17
proline0.21 g
serine0.19 g
threonine0.23 g 18.55
tryptophan0.07 g 21.88
tyrosine0.20 g 20.62
valine0.30 g 20.41
Other
nutrientamount%DV
alcohol0.00 g
caffeine0.00 mg
artif sweetener total-- mg
aspartame-- mg
saccharin-- mg
sugar alcohol-- g
glycerol-- g
inositol-- g
mannitol-- g
sorbitol-- g
xylitol-- g
organic acids-- mg
acetic acid-- mg
citric acid-- mg
lactic acid-- mg
malic acid-- mg
choline-- mg--
taurine-- mg
Note: The nutrient profiles provided in this website are derived from Food Processor for Windows, Version 7.60, by ESHA Research in Salem, Oregon, USA. Of the 21,629 food records contained in the ESHA foods database, most of them - including those of the World's Healthiest Foods - lacked information for specific nutrients. The designation "--" was chosen to represent those nutrients for which there was no measurement included in the ESHA foods database.