Spinach
A leafy green with a high micronutrient yield for very few calories.
Nutrition per 100 g
Standardised to 100 g of spinach, raw for fair comparison. Typical serving: 100 g raw — 23 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 23 kcal | 23 kcal | 100 kcal |
| Protein | 2.9 g | 2.9 g | 12.6 g |
| Carbohydrate | 3.6 g | 3.6 g | 15.7 g |
| Fat | 0.4 g | 0.4 g | 1.7 g |
| Fibre | 2.2 g | 2.2 g | 9.6 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of spinach, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 469 µg | 469 µg | 52% |
| Vitamin C | 28.1 mg | 28.1 mg | 31% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 2 mg | 2 mg | 13% |
| Vitamin K | 483 µg | 483 µg | 403% |
| Thiamin | 0.078 mg | 0.078 mg | 7% |
| Riboflavin | 0.19 mg | 0.19 mg | 15% |
| Niacin | 0.72 mg | 0.72 mg | 5% |
| Vitamin B6 | 0.2 mg | 0.2 mg | 12% |
| Folate | 194 µg | 194 µg | 49% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.065 mg | 0.065 mg | 1% |
| Choline | 19.3 mg | 19.3 mg | 4% |
| Minerals | |||
| Calcium | 99 mg | 99 mg | 8% |
| Iron | 2.7 mg | 2.7 mg | 15% |
| Magnesium | 79 mg | 79 mg | 19% |
| Phosphorus | 49 mg | 49 mg | 4% |
| Potassium | 558 mg | 558 mg | 12% |
| Sodium | 79 mg | 79 mg | 3% |
| Zinc | 0.53 mg | 0.53 mg | 5% |
| Selenium | 1 µg | 1 µg | 2% |
| Copper | 0.13 mg | 0.13 mg | 14% |
| Manganese | 0.9 mg | 0.9 mg | 39% |
Source: USDA FoodData Central — Spinach, raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat spinach?
- Extremely low calorie density, so it adds volume to meals.
- Wilts into almost anything without changing the dish much.
- Frozen spinach retains most of its nutritional value and costs less.
How to include it
- Stir handfuls into curries, soups and pasta at the end of cooking.
- Use raw as a salad base with a fat source such as olive oil.
- Blend frozen spinach into smoothies where the flavour disappears.
Things to consider
- Contains oxalates, which reduce calcium absorption and are relevant for people prone to kidney stones.
- Iron is non-haem and absorbed less readily than iron from animal foods.
- People taking warfarin should keep vitamin K intake consistent and follow medical advice.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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