Nutrients in 1 kilogram of Spinach

Raw Spinach (Spinacia oleracea).

Macros Ratio

Protein Fat Carbs

39%

12%

49%

1 kg ▼

Macro Nutrients

Spinach

Energy230 kcal

7.93%

Raw 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

Fat3.9 g

4.02%

Raw Spinach has 3.9 g of Fat per 1 kilogram, which is 4.02% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.63 g

1.97%

Raw Spinach has 0.63 g of Saturated Fat per 1 kilogram, which is 1.97% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.38 g

86.3%

Raw Spinach has 1.38 g of Omega 3 per 1 kilogram, which is 86.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.26 g

1.53%

Raw Spinach has 0.26 g of Omega 6 per 1 kilogram, which is 1.53% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw 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

Carbohydrate36.3 g

28%

Raw Spinach has 36.3 g of Carbohydrate per 1 kilogram, which is 28% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars4.2 g

5.8%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Spinach has 4.2 g of Sugars per 1 kilogram, which is 5.8% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose1.5 g

2.07%

≤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]

Raw Spinach has 1.5 g of Fructose per 1 kilogram, which is 2.07% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose1.1 g

Raw Spinach has 1.1 g of Glucose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.7 g

Raw Spinach has 0.7 g of Sucrose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber22 g

58%

Raw Spinach has 22 g of Fiber per 1 kilogram, which is 58% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein28.6 g

51%

Raw Spinach has 28.6 g of Protein per 1 kilogram, which is 51% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Spinach

Vitamin A4690 μg

521%

RAE, retinol activity equivalents

Raw Spinach has 4690 μg of Vitamin A per 1 kilogram, which is 521% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.78 mg

65%

Thiamine

Raw Spinach has 0.78 mg of Vitamin B1 per 1 kilogram, which is 65% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.9 mg

145%

Riboflavin

Raw Spinach has 1.89 mg of Vitamin B2 per 1 kilogram, which is 145% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B37.24 mg

45.3%

Niacin, nicotinic acid, niacinamide

Raw Spinach has 7.24 mg of Vitamin B3 per 1 kilogram, which is 45.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.65 mg

13%

Pantothenic acid

Raw Spinach has 0.65 mg of Vitamin B5 per 1 kilogram, which is 13% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.95 mg

150%

Pyridoxine

Raw Spinach has 1.95 mg of Vitamin B6 per 1 kilogram, which is 150% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B742.5 μg

142%

Biotin

Raw Spinach has 42.5 μg of Vitamin B7 per 1 kilogram, which is 142% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B91940 μg

485%

Folates and Folic Acid

Raw Spinach has 1940 μg of Vitamin B9 per 1 kilogram, which is 485% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw 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
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Vitamin C281 mg

312%

Ascorbic acid

Raw Spinach has 281 mg of Vitamin C per 1 kilogram, which is 312% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw 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
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Vitamin E20.3 mg

135%

Tocopherols and Tocotrienols

Raw Spinach has 20.3 mg of Vitamin E per 1 kilogram, which is 135% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K4829 μg

4024%

Phytomenadione or phylloquinone

Raw Spinach has 4829 μg of Vitamin K per 1 kilogram, which is 4024% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Spinach

Calcium990 mg

99%

Raw Spinach has 990 mg of Calcium per 1 kilogram, which is 99% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.3 mg

144%

Raw Spinach has 1.3 mg of Copper per 1 kilogram, which is 144% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron27 mg

339%

Raw Spinach has 27.1 mg of Iron per 1 kilogram, which is 339% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium790 mg

188%

Raw Spinach has 790 mg of Magnesium per 1 kilogram, which is 188% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese8.97 mg

390%

Raw Spinach has 8.97 mg of Manganese per 1 kilogram, which is 390% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus490 mg

70%

Raw Spinach has 490 mg of Phosphorus per 1 kilogram, which is 70% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium5580 mg

164%

Raw Spinach has 5580 mg of Potassium per 1 kilogram, which is 164% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium10 μg

18%

Raw Spinach has 10 μg of Selenium per 1 kilogram, which is 18% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium790 mg

52.7%

Raw Spinach has 790 mg of Sodium per 1 kilogram, which is 52.7% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc5.3 mg

48%

Raw Spinach has 5.3 mg of Zinc per 1 kilogram, which is 48% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water914 g

24.7%

Raw Spinach has 914 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 Raw Spinach:

1 kilogram of Spinach has outstanding amounts of Vitamin A, Vitamin B2, Vitamin B6, Vitamin B7, Vitamin B9, Vitamin C, Vitamin E and Vitamin K.
It is an excellent source of Vitamin B1 and Vitamin B3.
It also has a good amount of Vitamin B5.
It has no Vitamin B12 and Vitamin D.

Minerals in 1 kilogram of Raw Spinach:

1 kilogram of Spinach has outstanding amounts of Calcium, Copper, Iron, Magnesium, Manganese and Potassium.
It is an excellent source of Phosphorus, Sodium and Zinc.
It also has a good amount of Selenium.

Macronutrients in 1 kilogram of Raw Spinach:

1 kilogram of Spinach has outstanding amounts of Omega 3.
It is an excellent source of Carbohydrate, Fiber and Protein.
It also has some Fat and Sugars.
While 1 kilogram of product has trace amounts of Saturated Fat, Omega 6 and Fructose, it has no Glucose and Sucrose.

Compare Raw Spinach with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 1 kilogram of Spinach

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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