Nutrients in 7 ounces of Spinach

Raw Spinach (Spinacia oleracea).

Macros Ratio

Protein Fat Carbs

39%

12%

49%

7 oz ▼

Macro Nutrients

Spinach

Energy45.6 kcal

1.57%

Raw Spinach has 45.642695 kcal of Energy per 7 ounces, which is 1.57% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.77 g

0.8%

Raw Spinach has 0.77394135 g of Fat per 7 ounces, which is 0.8% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.13 g

0.39%

Raw Spinach has 0.125021295 g of Saturated Fat per 7 ounces, which is 0.39% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.27 g

17%

Raw Spinach has 0.27385617 g of Omega 3 per 7 ounces, which is 17% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.052 g

0.3%

Raw Spinach has 0.05159609 g of Omega 6 per 7 ounces, which is 0.3% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Spinach has 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate7.2 g

5.54%

Raw Spinach has 7.20360795 g of Carbohydrate per 7 ounces, which is 5.54% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.83 g

1.15%

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

Raw Spinach has 0.8334753 g of Sugars per 7 ounces, which is 1.15% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.3 g

0.41%

≤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 0.29766975 g of Fructose per 7 ounces, which is 0.41% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.22 g

Raw Spinach has 0.21829115 g of Glucose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.14 g

Raw Spinach has 0.13891255 g of Sucrose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber4.37 g

11.5%

Raw Spinach has 4.365823 g of Fiber per 7 ounces, which is 11.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein5.68 g

10%

Raw Spinach has 5.6755699 g of Protein per 7 ounces, which is 10% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Spinach

Vitamin A931 μg

103%

RAE, retinol activity equivalents

Raw Spinach has 930.714085 μg of Vitamin A per 7 ounces, which is 103% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.15 mg

13%

Thiamine

Raw Spinach has 0.15478827 mg of Vitamin B1 per 7 ounces, which is 13% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.38 mg

29%

Riboflavin

Raw Spinach has 0.375063885 mg of Vitamin B2 per 7 ounces, which is 29% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B31.44 mg

8.98%

Niacin, nicotinic acid, niacinamide

Raw Spinach has 1.43675266 mg of Vitamin B3 per 7 ounces, which is 8.98% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B50.13 mg

2.58%

Pantothenic acid

Raw Spinach has 0.128990225 mg of Vitamin B5 per 7 ounces, which is 2.58% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.39 mg

29.8%

Pyridoxine

Raw Spinach has 0.386970675 mg of Vitamin B6 per 7 ounces, which is 29.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B78.43 μg

28%

Biotin

Raw Spinach has 8.43397625 μg of Vitamin B7 per 7 ounces, which is 28% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B9385 μg

96%

Folates and Folic Acid

Raw Spinach has 384.98621 μg of Vitamin B9 per 7 ounces, which is 96% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C55.8 mg

62%

Ascorbic acid

Raw Spinach has 55.7634665 mg of Vitamin C per 7 ounces, which is 62% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E4.03 mg

27%

Tocopherols and Tocotrienols

Raw Spinach has 4.02846395 mg of Vitamin E per 7 ounces, which is 27% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K958 μg

799%

Phytomenadione or phylloquinone

Raw Spinach has 958.2981485 μg of Vitamin K per 7 ounces, which is 799% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Spinach

Calcium196 mg

19.6%

Raw Spinach has 196.462035 mg of Calcium per 7 ounces, which is 19.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.26 mg

28.7%

Raw Spinach has 0.25798045 mg of Copper per 7 ounces, which is 28.7% 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

Iron5.38 mg

67.2%

Raw Spinach has 5.37790015 mg of Iron per 7 ounces, which is 67.2% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium157 mg

37.3%

Raw Spinach has 156.772735 mg of Magnesium per 7 ounces, which is 37.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.8 mg

77.4%

Raw Spinach has 1.780065105 mg of Manganese per 7 ounces, which is 77.4% 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

Phosphorus97 mg

14%

Raw Spinach has 97.238785 mg of Phosphorus per 7 ounces, which is 14% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1107 mg

32.6%

Raw Spinach has 1107.33147 mg of Potassium per 7 ounces, which is 32.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2 μg

3.6%

Raw Spinach has 1.984465 μg of Selenium per 7 ounces, which is 3.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium157 mg

10.5%

Raw Spinach has 156.772735 mg of Sodium per 7 ounces, which is 10.5% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.05 mg

9.56%

Raw Spinach has 1.05176645 mg of Zinc per 7 ounces, which is 9.56% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water181 g

4.9%

Raw Spinach has 181.380101 g of Water per 7 ounces, which is 4.9% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Raw Spinach:

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

Minerals in 7 ounces of Raw Spinach:

7 ounces of Spinach is an excellent source of Copper, Iron, Magnesium, Manganese and Potassium.
It has a good amount of Calcium, Phosphorus, Sodium and Zinc.
It also has some Selenium.

Macronutrients in 7 ounces of Raw Spinach:

7 ounces of Spinach has a good amount of Omega 3, Fiber and Protein.
It has some Carbohydrate.
While 7 ounces of product has trace amounts of Fat and Sugars, it has no Saturated Fat, Omega 6, Fructose, Glucose and Sucrose.

Compare Raw Spinach with:

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

Food Info

Nutrients in 7 ounces of Spinach

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Spinach with: