Spinach

Spinach

Caution:

Spinach contains a naturally occurring toxin called oxalic acid. <= /span>It binds with iron and calcium and reduces the absorption of these minerals. F= or safety concerns, limit your intake of spinach.

Spinach, raw

Refuse: 28% = (Large stems and roots)
Scientific Name: Spinacia oleracea
NDB No: 11457 (Nutrient values and weights are for edible portion)

Nutrie= nt	Units =	Value = per 100 grams	Number= of Data Points	Std. Error	1 cup = ------- 30g	1 bunc= h ------- 340g	1 leaf= ------- 10g	1 pack= age (10 oz) ------- 284g
Proxim= ates
Water	g	91.40	1	0	27.42	310.76	9.14	259.58
Energy	kcal	23	0	0	7	78	2	65
Energy	kj	97	0	0	29	330	10	275
Protein	g	2.86	9	0.112	0.86	9.72	0.29	8.12
Total lipid (fat)	g	0.39	7	0.032	0.12	1.33	0.04	1.11
Ash	g	1.72	8	0.035	0.52	5.85	0.17	4.88
Carbohydrate, by difference	g	3.63	0	0	1.09	12.34	0.36	10.31
Fiber, total dietary	g	2.2	1	0	0.7	7.5	0.2	6.2
Sugars, total	g	0.42	0	0	0.13	1.43	0.04	1.19
Sucrose	g	0.07	8	0.036	0.02	0.24	0.01	0.20
Glucose (dextrose)	g	0.11	8	0.032	0.03	0.37	0.01	0.31
Fructose	g	0.15	8	0.07	0.04	0.51	0.01	0.43
Lactose	g	0.00	1	0	0.00	0.00	0.00	0.00
Maltose	g	0.00	1	0	0.00	0.00	0.00	0.00
Galactose	g	0.10	1	0	0.03	0.34	0.01	0.28
Minera= ls
Calcium, Ca	mg	99	9	4.996	30	337	10	281
Iron, Fe	mg	2.71	10	0.522	0.81	9.21	0.27	7.70
Magnesium, Mg	mg	79	7	4.794	24	269	8	224
Phosphorus, P	mg	49	7	3.479	15	167	5	139
Potassium, K	mg	558	10	28.703	167	1897	56	1585
Sodium, Na	mg	79	10	10.835	24	269	8	224
Zinc, Zn	mg	0.53	7	0.039	0.16	1.80	0.05	1.51
Copper, Cu	mg	0.130	7	0.007	0.039	0.442	0.013	0.369
Manganese, Mn	mg	0.897	6	0.048	0.269	3.050	0.090	2.547
Selenium, Se	mcg	1.0	5	0.335	0.3	3.4	0.1	2.8
Vitami= ns
Vitamin C, total ascorbic acid	mg	28.1	7	4.129	8.4	95.5	2.8	79.8
Thiamin	mg	0.078	9	0.008	0.023	0.265	0.008	0.222
Riboflavin	mg	0.189	9	0.008	0.057	0.643	0.019	0.537
Niacin	mg	0.724	9	0.032	0.217	2.462	0.072	2.056
Pantothenic acid	mg	0.065	6	0.008	0.020	0.221	0.007	0.185
Vitamin B-6	mg	0.195	6	0.008	0.059	0.663	0.020	0.554
Folate, total	mcg	194	6	35.597	58	660	19	551
Folic acid	mcg	0	0	0	0	0	0	0
Folate, food	mcg	194	6	35.597	58	660	19	551
Folate, DFE	mcg_DFE	194	0	0	58	660	19	551
Vitamin B-12	mcg	0.00	0	0	0.00	0.00	0.00	0.00
Vitamin B-12, added	mcg	0.00	0	0	0.00	0.00	0.00	0.00
Vitamin A, IU	IU	9377	0	0	2813	31882	938	26631
Vitamin A, RAE	mcg_RAE	469	0	0	141	1595	47	1332
Retinol	mcg	0	0	0	0	0	0	0
Vitamin E (alpha-tocopherol)	mg	2.03	7	0.152	0.61	6.90	0.20	5.77
Vitamin E, added	mg	0.00	0	0	0.00	0.00	0.00	0.00
Tocopherol, beta	mg	0.00	7	0	0.00	0.00	0.00	0.00
Tocopherol, gamma	mg	0.18	7	0.036	0.05	0.61	0.02	0.51
Tocopherol, delta	mg	0.00	7	0	0.00	0.00	0.00	0.00
Vitamin K (phylloquinone)	mcg	482.9	1	0	144.9	1641.9	48.3	1371.4
Lipids=
Fatty acids, total saturated	g	0.063	0	0	0.019	0.214	0.006	0.179
4:0	g	0.000	0	0	0.000	0.000	0.000	0.000
6:0	g	0.000	0	0	0.000	0.000	0.000	0.000
8:0	g	0.000	0	0	0.000	0.000	0.000	0.000
10:0	g	0.000	0	0	0.000	0.000	0.000	0.000
12:0	g	0.000	0	0	0.000	0.000	0.000	0.000
14:0	g	0.010	1	0	0.003	0.034	0.001	0.028
16:0	g	0.049	1	0	0.015	0.167	0.005	0.139
18:0	g	0.004	1	0	0.001	0.014	0.000	0.011
Fatty acids, total monounsaturated	g	0.010	0	0	0.003	0.034	0.001	0.028
16:1 undifferentiated	g	0.005	1	0	0.002	0.017	0.001	0.014
18:1 undifferentiated	g	0.005	1	0	0.002	0.017	0.001	0.014
20:1	g	0.000	0	0	0.000	0.000	0.000	0.000
22:1 undifferentiated	g	0.000	0	0	0.000	0.000	0.000	0.000
Fatty acids, total polyunsaturated	g	0.165	0	0	0.050	0.561	0.017	0.469
18:2 undifferentiated	g	0.026	1	0	0.008	0.088	0.003	0.074
18:3 undifferentiated	g	0.138	1	0	0.041	0.469	0.014	0.392
18:4	g	0.000	0	0	0.000	0.000	0.000	0.000
20:4 undifferentiated	g	0.000	0	0	0.000	0.000	0.000	0.000
20:5 n-3	g	0.000	0	0	0.000	0.000	0.000	0.000
22:5 n-3	g	0.000	0	0	0.000	0.000	0.000	0.000
22:6 n-3	g	0.000	0	0	0.000	0.000	0.000	0.000
Cholesterol	mg	0	0	0	0	0	0	0
Phytosterols	mg	9	0	0	3	31	1	26
Amino = acids
Tryptophan	g	0.039	19	0	0.012	0.133	0.004	0.111
Threonine	g	0.122	19	0	0.037	0.415	0.012	0.346
Isoleucine	g	0.147	19	0	0.044	0.500	0.015	0.417
Leucine	g	0.223	19	0	0.067	0.758	0.022	0.633
Lysine	g	0.174	23	0	0.052	0.592	0.017	0.494
Methionine	g	0.053	23	0	0.016	0.180	0.005	0.151
Cystine	g	0.035	8	0	0.011	0.119	0.004	0.099
Phenylalanine	g	0.129	19	0	0.039	0.439	0.013	0.366
Tyrosine	g	0.108	8	0	0.032	0.367	0.011	0.307
Valine	g	0.161	19	0	0.048	0.547	0.016	0.457
Arginine	g	0.162	18	0	0.049	0.551	0.016	0.460
Histidine	g	0.064	18	0	0.019	0.218	0.006	0.182
Alanine	g	0.142	7	0	0.043	0.483	0.014	0.403
Aspartic acid	g	0.240	7	0	0.072	0.816	0.024	0.682
Glutamic acid	g	0.343	7	0	0.103	1.166	0.034	0.974
Glycine	g	0.134	7	0	0.040	0.456	0.013	0.381
Proline	g	0.112	6	0	0.034	0.381	0.011	0.318
Serine	g	0.104	7	0	0.031	0.354	0.010	0.295
Other<= /b>
Alcohol, ethyl	g	0.0	0	0	0.0	0.0	0.0	0.0
Caffeine	mg	0	0	0	0	0	0	0
Theobromine	mg	0	0	0	0	0	0	0
Carotene, beta	mcg	5626	5	766.716	1688	19128	563	15978
Carotene, alpha	mcg	0	4	0	0	0	0	0
Cryptoxanthin, beta	mcg	0	4	0	0	0	0	0
Lycopene	mcg	0	7	0	0	0	0	0
Lutein + zeaxanthin	mcg	12198	7	1930.873	3659	41473	1220	34642

USDA National Nutrient Database for Standard Reference, Release 18 (2005)

References: