Spinachmature
Add to my plan lets the planner choose how much. Add exactly keeps the serving you pick below, and plans the rest of the day around it.
Nutrition Facts
Serving size3 oz · 1 standard serving (85.05 g)
Amount per serving
Calories
% Daily Value*
Total Fat 0.51 g1%
Saturated Fat 0.05 g (from USDA’s older entry for this food)0%
Trans Fat 0 g (from USDA’s older entry for this food)
Cholesterol 0 mg (from USDA’s older entry for this food)0%
Sodium 91 mg4%
Total Carbohydrate 2.2 g1%
Dietary Fiber 1.4 g5%
Total Sugars 0.36 g (from USDA’s older entry for this food)
Protein 2.5 g
Vitamin D 0 mcg (from USDA’s older entry for this food)0%
Calcium 57 mg4%
Iron 0.89 mg5%
Potassium 391 mg8%
† From USDA's older entry for this food, which has a value where the newest entry doesn't. * The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. “—” = no data.
All nutrients
Per 3 oz · 1 standard serving (85.05 g).
| Nutrient | Amount | % DV | Per 100 g | |
|---|---|---|---|---|
| Calories & macronutrients | ||||
| Calories | 18 kcal | 22 kcal | ||
| Protein | 2.5 g | 5% | 2.9 g | |
| Carbohydrate | 2.2 g | 1% | 2.6 g | |
| Fiber | 1.4 g | 5% | 1.6 g | |
| Total sugars | 0.36 g (from USDA’s older entry for this food) | 0.42 g | ||
| Total fat | 0.51 g | 1% | 0.6 g | |
| Saturated fat | 0.05 g (from USDA’s older entry for this food) | 0% | 0.06 g | |
| Monounsaturated fat | 0.01 g (from USDA’s older entry for this food) | 0.01 g | ||
| Polyunsaturated fat | 0.14 g (from USDA’s older entry for this food) | 0.17 g | ||
| Trans fat | 0 g (from USDA’s older entry for this food) | 0 g | ||
| Cholesterol | 0 mg (from USDA’s older entry for this food) | 0% | 0 mg | |
| Vitamins | ||||
| Vitamin A (RAE) | 260 mcg | 29% | 306 mcg | |
| Vitamin C | 26 mg | 29% | 30 mg | |
| Vitamin D | 0 mcg (from USDA’s older entry for this food) | 0% | 0 mcg | |
| Vitamin E | 1.7 mg (from USDA’s older entry for this food) | 12% | 2 mg | |
| Vitamin K | 411 mcg (from USDA’s older entry for this food) | 342% | 483 mcg | |
| Thiamin (B1) | 0.06 mg | 5% | 0.08 mg | |
| Riboflavin (B2) | 0.16 mg | 13% | 0.19 mg | |
| Niacin (B3) | 0.43 mg | 3% | 0.51 mg | |
| Vitamin B6 | 0.18 mg | 11% | 0.21 mg | |
| Folate (DFE) | 96 mcg | 24% | 113 mcg | |
| Vitamin B12 | 0 mcg (from USDA’s older entry for this food) | 0% | 0 mcg | |
| Pantothenic acid (B5) | 0.06 mg (from USDA’s older entry for this food) | 1% | 0.07 mg | |
| Choline | 16 mg (from USDA’s older entry for this food) | 3% | 19 mg | |
| Minerals | ||||
| Calcium | 57 mg | 4% | 67 mg | |
| Iron | 0.89 mg | 5% | 1.1 mg | |
| Magnesium | 79 mg | 19% | 93 mg | |
| Phosphorus | 35 mg | 3% | 41 mg | |
| Potassium | 391 mg | 8% | 460 mg | |
| Sodium | 91 mg | 4% | 107 mg | |
| Zinc | 0.36 mg | 3% | 0.42 mg | |
| Copper | 0.07 mg | 7% | 0.08 mg | |
| Manganese | 0.36 mg | 16% | 0.43 mg | |
| Selenium | 0 mcg | 0% | 0 mcg | |
| Other | ||||
| Omega-3 ALA | 0.12 g (from USDA’s older entry for this food) | 7% | 0.14 g | |
| Omega-3 EPA | 0 g (from USDA’s older entry for this food) | 0 g | ||
| Omega-3 DHA | 0 g (from USDA’s older entry for this food) | 0 g | ||
| Water | 79 g | 92 g | ||
| Alcohol | 0 g (from USDA’s older entry for this food) | 0 g | ||
| Caffeine | 0 mg (from USDA’s older entry for this food) | 0 mg | ||
Values marked † are from USDA’s older entry for this food, because the newest entry has no measurement for them. See the older entry · Why we do this
% DV = share of the FDA Daily Value for adults (a 2,000-calorie reference diet; adequate intake where no Daily Value exists). “—” means USDA has no measurement for this nutrient, which is not the same as zero.
Contaminants
Loading test results…
Other forms of spinach
- Spinachcooked, boiled, drained, without salt41 kcal per 1 cupRich in Vitamin K
- Spinachcanned, regular pack, solids and liquids44 kcal per 1 cupRich in Vitamin K
- Spinachcanned, regular pack, drained solids49 kcal per 1 cupRich in Vitamin K
- Spinachfrozen, chopped or leaf, unprepared45 kcal per 1 cupRich in Vitamin K
- Spinachfrozen, chopped or leaf, cooked, boiled, drained, without salt32 kcal per 0.5 cupRich in Vitamin K
- Spinachbaby18 kcal per 1 standard servingRich in Vitamin A
- Spinachcooked, boiled, drained, with salt41 kcal per 1 cupRich in Vitamin K
- Spinachcanned, no salt added, solids and liquids44 kcal per 1 cupRich in Vitamin K
Nutritionally similar foods
- Chicory greensraw7 kcal per 1 cup, choppedRich in Vitamin K
- Kalefrozen, cooked, boiled, drained, without salt42 kcal per 1 cup, cookedRich in Vitamin K
- Coriander (cilantro) leavesraw1 kcal per 0.25 cupRich in Vitamin K
- Beet greensraw26 kcal per 100 gRich in Vitamin K
- Broccoli raabcooked21 kcal per 1 NLEA servingRich in Vitamin K
- Water convolvulusraw2 kcal per 1 shoot
Where this data comes from
USDA’s newest lab analyses of single foods, with detailed sampling information.
- Dataset
- USDA FoodData Central, Foundation Foods
- Published
- October 28, 2021
- Release used
- FoodData Central Foundation Foods 2026-10-29
- Older entry used
- Total sugars, Saturated fat, Monounsaturated fat, Polyunsaturated fat and 13 more: from USDA's older entry for this food, because this record has no value for them. Values measured in this record are never replaced.
- Same food elsewhere
- USDA SR Legacy
Values are per 100 g of edible portion, scaled to the serving you choose. USDA data is public domain. For general information, not medical advice.