Food Info

Menu
Select from foods

Nutrients in 1 kilogram of Boiled Spinach

Boiled and Drained Spinach.

Macros Ratio

Protein Fat Carbs
41%
8%
51%
1 kg ▼

Macro Nutrients

Boiled Spinach
Energy230 kcal
7.93%
Boiled and Drained Spinach has 230 kcal of Energy per 1 kilogram, which is 7.93% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat2.6 g
2.7%
Boiled and Drained Spinach has 2.6 g of Fat per 1 kilogram, which is 2.7% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.43 g
1.34%
Boiled and Drained Spinach has 0.43 g of Saturated Fat per 1 kilogram, which is 1.34% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.92 g
57.5%
Boiled and Drained Spinach has 0.92 g of Omega 3 per 1 kilogram, which is 57.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.17 g
1%
Boiled and Drained Spinach has 0.17 g of Omega 6 per 1 kilogram, which is 1% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Boiled and Drained Spinach has 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate37.5 g
29%
Boiled and Drained Spinach has 37.5 g of Carbohydrate per 1 kilogram, which is 29% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars4.3 g
5.93%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Spinach has 4.3 g of Sugars per 1 kilogram, which is 5.93% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber24 g
63%
Boiled and Drained Spinach has 24 g of Fiber per 1 kilogram, which is 63% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein29.7 g
53%
Boiled and Drained Spinach has 29.7 g of Protein per 1 kilogram, which is 53% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Boiled Spinach
Vitamin A5240 μg
582%
RAE, retinol activity equivalents
Boiled and Drained Spinach has 5240 μg of Vitamin A per 1 kilogram, which is 582% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A
Vitamin B10.95 mg
79%
Thiamine
Boiled and Drained Spinach has 0.95 mg of Vitamin B1 per 1 kilogram, which is 79% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1
Vitamin B22.36 mg
182%
Riboflavin
Boiled and Drained Spinach has 2.36 mg of Vitamin B2 per 1 kilogram, which is 182% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2
Vitamin B34.9 mg
30.6%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Spinach has 4.9 mg of Vitamin B3 per 1 kilogram, which is 30.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B51.45 mg
29%
Pantothenic acid
Boiled and Drained Spinach has 1.45 mg of Vitamin B5 per 1 kilogram, which is 29% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B62.42 mg
186%
Pyridoxine
Boiled and Drained Spinach has 2.42 mg of Vitamin B6 per 1 kilogram, which is 186% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B91460 μg
365%
Folates and Folic Acid
Boiled and Drained Spinach has 1460 μg of Vitamin B9 per 1 kilogram, which is 365% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled and Drained Spinach has 0 μg of Vitamin B12 per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12
Vitamin C98 mg
109%
Ascorbic acid
Boiled and Drained Spinach has 98 mg of Vitamin C per 1 kilogram, which is 109% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled and Drained Spinach has 0 IU of Vitamin D per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D
Vitamin E21 mg
139%
Tocopherols and Tocotrienols
Boiled and Drained Spinach has 20.8 mg of Vitamin E per 1 kilogram, which is 139% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K4936 μg
4113%
Phytomenadione or phylloquinone
Boiled and Drained Spinach has 4936 μg of Vitamin K per 1 kilogram, which is 4113% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Spinach
Calcium1360 mg
136%
Boiled and Drained Spinach has 1360 mg of Calcium per 1 kilogram, which is 136% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper1.74 mg
193%
Boiled and Drained Spinach has 1.74 mg of Copper per 1 kilogram, which is 193% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride378 μg
9.45%
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Boiled and Drained Spinach has 378 μg of Fluoride per 1 kilogram, which is 9.45% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years
Iron35.7 mg
446%
Boiled and Drained Spinach has 35.7 mg of Iron per 1 kilogram, which is 446% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium870 mg
207%
Boiled and Drained Spinach has 870 mg of Magnesium per 1 kilogram, which is 207% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese9.35 mg
407%
Boiled and Drained Spinach has 9.35 mg of Manganese per 1 kilogram, which is 407% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus560 mg
80%
Boiled and Drained Spinach has 560 mg of Phosphorus per 1 kilogram, which is 80% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium4660 mg
137%
Boiled and Drained Spinach has 4660 mg of Potassium per 1 kilogram, which is 137% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium15 μg
27.3%
Boiled and Drained Spinach has 15 μg of Selenium per 1 kilogram, which is 27.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium700 mg
46.7%
Boiled and Drained Spinach has 700 mg of Sodium per 1 kilogram, which is 46.7% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc7.6 mg
69%
Boiled and Drained Spinach has 7.6 mg of Zinc per 1 kilogram, which is 69% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water912 g
24.7%
Boiled and Drained Spinach has 912.1 g of Water per 1 kilogram, which is 24.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 kilogram of Boiled and Drained Spinach:
Minerals in 1 kilogram of Boiled and Drained Spinach:
Macronutrients in 1 kilogram of Boiled and Drained Spinach:



Compare Boiled and Drained Spinach with: