USDA reference food

Spinach, creamed

1 cup of spinach, creamed (200 g) has 180 calories, 5g of protein, 12g of fat and 2g of fiber (USDA FoodData Central, the dietary survey database (FNDDS), FDC 2709628). It is one of 30 USDA descriptions of spinach.

FoodData Central 2709628, the dietary survey database (FNDDS), in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 cup (200g)

AmountPortion

Amount per serving

Calories180

% Daily Value*

Total Fat 12g16%

Saturated Fat 7g33%

Trans Fat not declared

Cholesterol 30mg11%

Sodium 900mg39%

Total Carbohydrate 12g4%

Dietary Fiber 2g9%

Total Sugars 2g

Includes Added Sugars not declared

Protein 5g10%

Vitamin D 0.6mcg3%

Calcium 120mg9%

Iron 1.5mg8%

Potassium 680mg14%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g (the dietary survey database (FNDDS)), scaled to the portion. Check the USDA record.

Protein per 100 g: 2.4g; more than 26% of 8,218 USDA reference foods
Calories per 100 g: 90; more than 26% of reference foods
Fiber per 100 g: 1.2g; more than 59% of reference foods

What a portion gives you

Fiber 2g9%

Protein 5g10%

Potassium 680mg14%

Calcium 120mg9%

Iron 1.5mg8%

Sodium 900mg39%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, the dietary survey database (FNDDS) (FDC 2709628); FDA Daily Values, 21 CFR 101.9.

Also rich in

Vitamin K683 µg in 1 cup (200 g), 569% of the Daily Value
Vitamin A514 µg RAE in 1 cup (200 g), 57% of the Daily Value
Vitamin C30 mg in 1 cup (200 g), 34% of the Daily Value
Magnesium134 mg in 1 cup (200 g), 32% of the Daily Value
Folate120 µg DFE in 1 cup (200 g), 30% of the Daily Value
Riboflavin0.3 mg in 1 cup (200 g), 24% of the Daily Value
Vitamin E3.2 mg in 1 cup (200 g), 21% of the Daily Value
Vitamin B60.3 mg in 1 cup (200 g), 17% of the Daily Value
Copper0.1 mg in 1 cup (200 g), 13% of the Daily Value

Source: USDA FoodData Central (FDC 2709628), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 28% carbohydrate, 62% fat and 11% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 g	This food	Share with less
Calories	90.0	26%
Protein	2.39 g	26%
Total fat	6.09 g	55%
Carbohydrate	6.11 g	46%
Fiber	1.20 g	59%
Total sugars	0.76 g	45%
Sodium	450 mg	81%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (65)

The portion is 1 cup (200 g); % DV is for that portion.

Energy, macronutrients and sugars (12)

Nutrient	Per portion	Per 100 g	% DV
Protein	4.78 g	2.39 g	10%
Total lipid (fat)	12.2 g	6.09 g	16%
Carbohydrate, by difference	12.2 g	6.11 g	4%
Energy	180 kcal	90.0 kcal
Alcohol, ethyl	0 g	0 g
Water	167 g	83.4 g
Total Sugars	1.52 g	0.76 g
Fiber, total dietary	2.40 g	1.20 g	9%
Cholesterol	32.0 mg	16.0 mg	11%
Fatty acids, total saturated	6.59 g	3.30 g	33%
Fatty acids, total monounsaturated	2.36 g	1.18 g
Fatty acids, total polyunsaturated	0.74 g	0.37 g

Minerals (9)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	116 mg	58.0 mg	9%
Iron, Fe	1.52 mg	0.76 mg	8%
Magnesium, Mg	134 mg	67.0 mg	32%
Phosphorus, P	78.0 mg	39.0 mg	6%
Potassium, K	680 mg	340 mg	14%
Sodium, Na	900 mg	450 mg	39%
Zinc, Zn	0.66 mg	0.33 mg	6%
Copper, Cu	0.12 mg	0.059 mg	13%
Selenium, Se	1.20 µg	0.60 µg	2%

Vitamins (23)

Nutrient	Per portion	Per 100 g	% DV
Retinol	104 µg	52.0 µg
Vitamin A, RAE	514 µg	257 µg	57%
Carotene, beta	4,920 µg	2,460 µg
Carotene, alpha	0 µg	0 µg
Vitamin E (alpha-tocopherol)	3.16 mg	1.58 mg	21%
Vitamin D (D2 + D3)	0.60 µg	0.30 µg	3%
Cryptoxanthin, beta	14.0 µg	7.00 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	10,620 µg	5,310 µg
Vitamin C, total ascorbic acid	30.2 mg	15.1 mg	34%
Thiamin	0.11 mg	0.053 mg	9%
Riboflavin	0.32 mg	0.16 mg	24%
Niacin	0.70 mg	0.35 mg	4%
Vitamin B-6	0.30 mg	0.15 mg	17%
Folate, total	120 µg	60.0 µg
Vitamin B-12	0 µg	0 µg	0%
Choline, total	32.4 mg	16.2 mg	6%
Vitamin K (phylloquinone)	683 µg	341 µg	569%
Folic acid	0 µg	0 µg
Folate, food	120 µg	60.0 µg
Folate, DFE	120 µg	60.0 µg	30%
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Fatty acids (19)

Nutrient	Per portion	Per 100 g
SFA 4:0	0.23 g	0.12 g
SFA 6:0	0.19 g	0.097 g
SFA 8:0	0.12 g	0.061 g
SFA 10:0	0.29 g	0.14 g
SFA 12:0	0.34 g	0.17 g
SFA 14:0	1.10 g	0.55 g
SFA 16:0	3.05 g	1.52 g
SFA 18:0	1.02 g	0.51 g
MUFA 18:1	2.55 g	1.27 g
PUFA 18:2	0.28 g	0.14 g
PUFA 18:3	0.24 g	0.12 g
PUFA 20:4	0.018 g	0.0090 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0.22 g	0.11 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0.020 g	0.010 g
PUFA 20:5 n-3 (EPA)	0.0040 g	0.0020 g
MUFA 22:1	0 g	0 g
PUFA 22:5 n-3 (DPA)	0.0060 g	0.0030 g

Source: USDA FoodData Central, FDC 2709628: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Other ways to eat spinach

USDA lists 30 preparations of spinach. The spinach page puts them side by side, per 100 g and per portion.

Compare every spinach preparation

Sources for this page

USDA FoodData Central: this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: survey foods and their household portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, its rounding and the Daily Values. ecfr.gov
21 CFR 101 subpart D, Nutrient content claims: the FDA thresholds the comparisons count. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov