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Spinach

Regional seasonality

Not currently in local season. — Northern North America

  • Jan
  • Feb
  • Mar
  • Apr
  • May
  • Jun
  • Jul
  • Aug
  • Sep
  • Oct
  • Nov
  • Dec
What else is in season in November?

Nutritional values (per 100g)

  • Calories23 kcal
  • Proteins2.86 g
  • Carbohydrates3.63 g
  • Fats0.39 g
  • Fiber2.2 g
  • Sodium0.079 g
  • Sugars0.42 g
  • CO₂ footprint60 g
Detailed nutrition enriched from Canadian Nutrient File — Spinach, raw

Per 100 g

Key nutrients

Saturated fat, calcium and iron. Open the full profile for every vitamin, mineral and fatty acid reported.

Nutrition source Health Canada · CNF 2026

These are the nutrient amounts available for 100 g of this ingredient. A missing nutrient means that no value was reported—not that the amount is zero.

  • Saturated fat 0.063 g0.3% of daily maximum Codex NRV-NCD: maximum 20 g/day
  • Calcium 99 mg9.9% of daily reference Codex NRV-R: 1000 mg/day
  • Iron 2.71 mg12–19% of daily reference Codex NRV-R: 14–22 mg/day
Full nutrient profile 96 nutrients
Minerals Calcium, iron, potassium and more 8 nutrients
  • Magnesium 79 mg25% of daily reference Codex NRV-R: 310 mg/day
  • Phosphorus 49 mg7% of daily reference Codex NRV-R: 700 mg/day
  • Potassium 558 mg16% of daily target Codex NRV-NCD: target 3500 mg/day
  • Sodium 79 mg4% of daily maximum Codex NRV-NCD: maximum 2000 mg/day
  • Zinc 0.53 mg3.8–4.8% of daily reference Codex NRV-R: 11–14 mg/day
  • Copper 0.13 mg14% of daily reference Codex NRV-R: 900 µg/day
  • Manganese 0.897 mg30% of daily reference Codex NRV-R: 3 mg/day
  • Selenium 1 µg1.7% of daily reference Codex NRV-R: 60 µg/day
Vitamins Fat- and water-soluble vitamins 27 nutrients
  • Retinol 0 µg
  • Retinol activity equivalents 469 µg59% of daily reference Codex NRV-R: 800 µg RAE/day
  • Beta carotene 5626 µg
  • Alpha carotene 0 µg
  • Alpha-tocopherol 2.03 mg23% of daily reference Codex NRV-R: 9 mg α-tocopherol/day
  • Vitamin D (International Units) 0 IU
  • Vitamin D (D2 + D3) 0 µg0% of daily reference Codex NRV-R: 5–15 µg/day
  • Beta cryptoxanthin 0 µg
  • Lycopene 0 µg
  • Lutein and zeaxanthin 12198 µg
  • Beta-tocopherol 0 mg
  • Gamma-tocopherol 0.18 mg
  • Delta-tocopherol 0 mg
  • Vitamin C 28.1 mg28% of daily reference Codex NRV-R: 100 mg/day
  • Thiamine 0.078 mg6.5% of daily reference Codex NRV-R: 1.2 mg/day
  • Riboflavin 0.189 mg16% of daily reference Codex NRV-R: 1.2 mg/day
  • Niacin (nicotinic acid) preformed 0.724 mg4.8% of daily reference Codex NRV-R: 15 mg NE/day
  • Total niacin equivalent 1.37 mg NE9.2% of daily reference Codex NRV-R: 15 mg NE/day
  • Pantothenic acid 0.065 mg1.3% of daily reference Codex NRV-R: 5 mg/day
  • Vitamin B-6 0.195 mg15% of daily reference Codex NRV-R: 1.3 mg/day
  • Total folacin 194 µg
  • Vitamin B-12 0 µg0% of daily reference Codex NRV-R: 2.4 µg/day
  • Choline, total 19.3 mg
  • Vitamin K (phylloquinone) 483 µg
  • Folic acid 0 µg
  • Naturally occurring folate 194 µg
  • Dietary folate equivalents 194 µg49% of daily reference Codex NRV-R: 400 µg DFE/day
Fatty acids Saturated and unsaturated fatty acids 30 nutrients
  • Cholesterol 0 mg
  • Fatty acids, trans, total 0 g
  • Fatty acids, saturated, 4:0, butanoic 0 g
  • Fatty acids, saturated, 6:0, hexanoic 0 g
  • Fatty acids, saturated, 8:0, octanoic 0 g
  • Fatty acids, saturated, 10:0, decanoic 0 g
  • Fatty acids, saturated, 12:0, dodecanoic 0 g
  • Fatty acids, saturated, 14:0, tetradecanoic 0.01 g
  • Fatty acids, saturated, 16:0, hexadecanoic 0.049 g
  • Fatty acids, saturated, 18:0, octadecanoic 0.004 g
  • Fatty acids, monounsaturated, 18:1undifferentiated, octadecenoic 0.005 g
  • Fatty acids, polyunsaturated, 18:2undifferentiated, linoleic, octadecadienoic 0.026 g
  • Fatty acids, polyunsaturated, 18:3undifferentiated, linolenic, octadecatrienoic 0.138 g
  • Fatty acids, polyunsaturated, 20:4, eicosatetraenoic 0 g
  • Fatty acids, polyunsaturated, 22:6 n-3, docosahexaenoic (DHA) 0 g
  • Fatty acids, monounsaturated, 16:1undifferentiated, hexadecenoic 0.005 g
  • Fatty acids, polyunsaturated, 18:4, octadecatetraenoic 0 g
  • Fatty acids, monounsaturated, 20:1, eicosenoic 0 g
  • Fatty acids, polyunsaturated, 20:5 n-3, eicosapentaenoic (EPA) 0 g
  • Fatty acids, monounsaturated, 22:1undifferentiated, docosenoic 0 g
  • Fatty acids, polyunsaturated, 22:5 n-3, docosapentaenoic (DPA) 0 g
  • Fatty acids, monounsaturated, total 0.01 g
  • Fatty acids, polyunsaturated, total 0.165 g
  • Fatty acids, monounsaturated, 22:1t, docosenoic 0 g
  • Fatty acids, monounsaturated, 22:1c, docosenoic 0 g
  • Fatty acids, polyunsaturated, 18:3 c,c,c n-6, g-linolenic, octadecatrienoic 0 g
  • Fatty acids, polyunsaturated, 18:3 c,c,c n-3 linolenic, octadecatrienoic 0.138 g
  • Fatty acids, polyunsaturated, 20:3 n-3 eicosatrienoic 0 g
  • Fatty acids, polyunsaturated, 20:3 n-6, eicosatrienoic 0 g
  • Fatty acids, polyunsaturated, 20:4 n-6, arachidonic 0 g
Sugars Individual sugars reported in the food 1 nutrient
  • Sugars, total 0.42 g
Other compounds Additional compounds measured by CNF 30 nutrients
  • Sucrose 0.07 g
  • Glucose 0.11 g
  • Fructose 0.15 g
  • Lactose 0 g
  • Maltose 0 g
  • Alcohol 0 g
  • Moisture 91.4 g
  • Caffeine 0 mg
  • Theobromine 0 mg
  • Galactose 0.1 g
  • Betaine 103 mg
  • Tryptophan 0.039 g
  • Threonine 0.122 g
  • Isoleucine 0.147 g
  • Leucine 0.223 g
  • Lysine 0.174 g
  • Methionine 0.053 g
  • Cystine 0.035 g
  • Phenylalanine 0.129 g
  • Tyrosine 0.108 g
  • Valine 0.161 g
  • Arginine 0.162 g
  • Histidine 0.064 g
  • Alanine 0.142 g
  • Aspartic acid 0.24 g
  • Glutamic acid 0.343 g
  • Glycine 0.134 g
  • Proline 0.112 g
  • Serine 0.104 g
  • Total plant sterol 9 mg
What does “% of daily reference” mean?

Codex Nutrient Reference Values are standard daily values for the general population older than 36 months, designed for nutrition labelling. The percentage shows how much this amount contributes to that daily reference; it is a comparison guide, not a personalised medical target. Vitamin D, iron and zinc use ranges because their Codex values depend on sunlight exposure or dietary absorption. Sodium and saturated fat are daily maximums; potassium is a daily target. A percentage is shown only when the stored nutrient matches the Codex total or equivalent. Codex does not define a separate daily reference for each individual fatty acid.

Read the official Codex CXG 2-1985 references

Description

Tender spinach leaves, eaten raw in salads or wilted into pasta, curries and soups.

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