Spinach

Regional seasonality

Region

In season locally this month. — Western Europe

Nutritional values (per 100g)

Calories23 kcal
Proteins2.86 g
Carbohydrates3.63 g
Fats0.39 g
Fiber2.2 g
Sodium0.079 g
Sugars0.42 g

Detailed nutrition enriched from Canadian Nutrient File — Spinach, raw

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.

What is a FAO/WHO Codex daily reference?

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

Minerals Calcium, iron, potassium and more 10 nutrients

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
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 31 nutrients

Cholesterol 0 mg
Fatty acids, trans, total 0 g
Fatty acids, saturated, total 0.063 g0.3% of daily maximum Codex NRV-NCD: maximum 20 g/day
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

Description

Spinach is a vegetable ingredient, listed here in its raw form (Spinacia oleracea).