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In-depth nutrient profile:

Spinach, cooked
(Note: "--" indicates data unavailable)
1.00 cup
(180.00 g)
GI: very low
Protein5.35 g11
Carbohydrates6.75 g3
Fat - total0.47 g1
Dietary Fiber4.32 g15
Starch-- g
Total Sugars0.77 g
Monosaccharides-- g
Fructose-- g
Glucose-- g
Galactose-- g
Disaccharides-- g
Lactose-- g
Maltose-- g
Sucrose-- g
Soluble Fiber1.30 g
Insoluble Fiber3.02 g
Other Carbohydrates1.66 g
Monounsaturated Fat0.01 g
Polyunsaturated Fat0.20 g
Saturated Fat0.08 g
Trans Fat0.00 g
Calories from Fat4.21
Calories from Saturated Fat0.70
Calories from Trans Fat0.00
Cholesterol0.00 mg
Water164.18 g
Water-Soluble Vitamins
B-Complex Vitamins
Vitamin B10.17 mg14
Vitamin B20.42 mg32
Vitamin B30.88 mg6
Vitamin B3 (Niacin Equivalents)2.08 mg
Vitamin B60.44 mg26
Vitamin B120.00 mcg0
Biotin0.18 mcg1
Choline35.46 mg8
Folate262.80 mcg66
Folate (DFE)262.80 mcg
Folate (food)262.80 mcg
Pantothenic Acid0.26 mg5
Vitamin C17.64 mg24
Fat-Soluble Vitamins
Vitamin A (Retinoids and Carotenoids)
Vitamin A International Units (IU)18865.80 IU
Vitamin A mcg Retinol Activity Equivalents (RAE)943.29 mcg (RAE)105
Vitamin A mcg Retinol Equivalents (RE)1886.58 mcg (RE)
Retinol mcg Retinol Equivalents (RE)0.00 mcg (RE)
Carotenoid mcg Retinol Equivalents (RE)1886.58 mcg (RE)
Alpha-Carotene0.00 mcg
Beta-Carotene11318.40 mcg
Beta-Carotene Equivalents11318.40 mcg
Cryptoxanthin0.00 mcg
Lutein and Zeaxanthin20354.40 mcg
Lycopene0.00 mcg
Vitamin D
Vitamin D International Units (IU)0.00 IU0
Vitamin D mcg0.00 mcg
Vitamin E
Vitamin E mg Alpha-Tocopherol Equivalents (ATE)3.74 mg (ATE)25
Vitamin E International Units (IU)5.58 IU
Vitamin E mg3.74 mg
Vitamin K888.48 mcg987
Boron221.99 mcg
Calcium244.80 mg24
Chloride100.80 mg
Chromium-- mcg--
Copper0.31 mg34
Fluoride0.07 mg2
Iodine3.60 mcg2
Iron6.43 mg36
Magnesium156.60 mg37
Manganese1.68 mg73
Molybdenum-- mcg--
Phosphorus100.80 mg14
Potassium838.80 mg18
Selenium2.70 mcg5
Sodium126.00 mg8
Zinc1.37 mg12
Omega-3 Fatty Acids0.17 g7
Omega-6 Fatty Acids0.03 g
Monounsaturated Fats
14:1 Myristoleic0.00 g
15:1 Pentadecenoic0.00 g
16:1 Palmitol0.01 g
17:1 Heptadecenoic0.00 g
18:1 Oleic0.01 g
20:1 Eicosenoic0.00 g
22:1 Erucic0.00 g
24:1 Nervonic0.00 g
Polyunsaturated Fatty Acids
18:2 Linoleic0.03 g
18:2 Conjugated Linoleic (CLA)-- g
18:3 Linolenic0.17 g
18:4 Stearidonic0.00 g
20:3 Eicosatrienoic0.00 g
20:4 Arachidonic0.00 g
20:5 Eicosapentaenoic (EPA)0.00 g
22:5 Docosapentaenoic (DPA)0.00 g
22:6 Docosahexaenoic (DHA)0.00 g
Saturated Fatty Acids
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 Arachidic-- g
22:0 Behenate-- g
24:0 Lignoceric-- g
Alanine0.26 g
Arginine0.30 g
Aspartic Acid0.45 g
Cysteine0.06 g
Glutamic Acid0.64 g
Glycine0.25 g
Histidine0.12 g
Isoleucine0.27 g
Leucine0.42 g
Lysine0.33 g
Methionine0.10 g
Phenylalanine0.24 g
Proline0.21 g
Serine0.19 g
Threonine0.23 g
Tryptophan0.07 g
Tyrosine0.20 g
Valine0.30 g
Ash3.26 g
Organic Acids (Total)-- g
Acetic Acid-- g
Citric Acid-- g
Lactic Acid-- g
Malic Acid-- g
Taurine-- g
Sugar Alcohols (Total)-- g
Glycerol-- g
Inositol-- g
Mannitol-- g
Sorbitol-- g
Xylitol-- g
Artificial Sweeteners (Total)-- mg
Aspartame-- mg
Saccharin-- mg
Alcohol0.00 g
Caffeine0.00 mg


The nutrient profiles provided in this website are derived from The Food Processor, Version 10.12.0, ESHA Research, Salem, Oregon, USA. Among the 50,000+ food items in the master database and 163 nutritional components per item, specific nutrient values were frequently missing from any particular food item. We chose the designation "--" to represent those nutrients for which no value was included in this version of the database.

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