Spinach, raw
USDA Standard Reference Vegetables and Vegetable Products
Spinach, raw contains 23 calories per 30g, according to the USDA FoodData Central database. It provides 2.9g of protein, 0.4g of fat, and 3.6g of carbohydrates. Dietary fiber: 2.2g.
Values per 30g
Macro Breakdown
23
Calories per 100g
2.9g
Protein
0.4g
Total Fat
3.6g
Carbs
2.2g
Fiber
0.4g
Sugar
79mg
Sodium
Full Nutrient Breakdown
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Carbohydrate, by difference | 3.6 G | 0% |
| Energy | 23.0 KCAL | — |
| Fiber, total dietary | 2.2 G | 0% |
| Protein | 2.9 G | 0% |
| Total Sugars | 0.4 G | — |
| Total lipid (fat) | 0.4 G | 0% |
| Alcohol, ethyl | 0.0 G | — |
| Ash | 1.7 G | — |
| Caffeine | 0.0 MG | — |
| Energy | 97.0 kJ | — |
| Fructose | 0.1 G | — |
| Galactose | 0.1 G | — |
| Glucose | 0.1 G | — |
| Lactose | 0.0 G | — |
| Maltose | 0.0 G | — |
| Sucrose | 0.1 G | — |
| Theobromine | 0.0 MG | — |
| Water | 91.4 G | — |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Alanine | 0.1 G | — |
| Arginine | 0.2 G | — |
| Aspartic acid | 0.2 G | — |
| Betaine | 102.6 MG | — |
| Choline, total | 19.3 MG | — |
| Cystine | 0.0 G | — |
| Folate, DFE | 194.0 UG | — |
| Folate, food | 194.0 UG | — |
| Folate, total | 194.0 UG | — |
| Folic acid | 0.0 UG | — |
| Glutamic acid | 0.3 G | — |
| Glycine | 0.1 G | — |
| Histidine | 0.1 G | — |
| Isoleucine | 0.1 G | — |
| Leucine | 0.2 G | — |
| Lysine | 0.2 G | — |
| Methionine | 0.1 G | — |
| Niacin | 0.7 MG | — |
| Pantothenic acid | 0.1 MG | — |
| Phenylalanine | 0.1 G | — |
| Proline | 0.1 G | — |
| Riboflavin | 0.2 MG | — |
| Serine | 0.1 G | — |
| Thiamin | 0.1 MG | — |
| Threonine | 0.1 G | — |
| Tryptophan | 0.0 G | — |
| Tyrosine | 0.1 G | — |
| Valine | 0.2 G | — |
| Vitamin B-12 | 0.0 UG | — |
| Vitamin B-12, added | 0.0 UG | — |
| Vitamin B-6 | 0.2 MG | — |
| Vitamin C, total ascorbic acid | 28.1 MG | — |
| Vitamin E, added | 0.0 MG | — |
| Vitamin K (phylloquinone) | 482.9 UG | — |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium, Ca | 99.0 MG | 8% |
| Iron, Fe | 2.7 MG | 15% |
| Potassium, K | 558.0 MG | 12% |
| Sodium, Na | 79.0 MG | 3% |
| Vitamin D (D2 + D3), International Units | 0 IU | 0% |
| Carotene, alpha | 0.0 UG | — |
| Carotene, beta | 5626.0 UG | — |
| Copper, Cu | 0.1 MG | — |
| Cryptoxanthin, beta | 0.0 UG | — |
| Lycopene | 0.0 UG | — |
| Magnesium, Mg | 79.0 MG | — |
| Manganese, Mn | 0.9 MG | — |
| Phosphorus, P | 49.0 MG | — |
| Retinol | 0.0 UG | — |
| Selenium, Se | 1.0 UG | — |
| Vitamin A, IU | 9377 IU | — |
| Vitamin A, RAE | 469.0 UG | — |
| Vitamin D (D2 + D3) | 0.0 UG | — |
| Vitamin E (alpha-tocopherol) | 2.0 MG | — |
| Zinc, Zn | 0.5 MG | — |
Lipids
| Nutrient | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 MG | 0% |
| Fatty acids, total saturated | 0.1 G | 0% |
| Fatty acids, total trans | 0.0 G | — |
| Fatty acids, total monounsaturated | 0.0 G | — |
| Fatty acids, total polyunsaturated | 0.2 G | — |
| MUFA 16:1 | 0.0 G | — |
| MUFA 18:1 | 0.0 G | — |
| MUFA 20:1 | 0.0 G | — |
| MUFA 22:1 | 0.0 G | — |
| PUFA 18:2 | 0.0 G | — |
| PUFA 18:3 | 0.1 G | — |
| PUFA 18:4 | 0.0 G | — |
| PUFA 20:4 | 0.0 G | — |
| PUFA 20:5 n-3 (EPA) | 0.0 G | — |
| PUFA 22:5 n-3 (DPA) | 0.0 G | — |
| PUFA 22:6 n-3 (DHA) | 0.0 G | — |
| Phytosterols | 9.0 MG | — |
| SFA 10:0 | 0.0 G | — |
| SFA 12:0 | 0.0 G | — |
| SFA 14:0 | 0.0 G | — |
| SFA 16:0 | 0.0 G | — |
| SFA 18:0 | 0.0 G | — |
| SFA 4:0 | 0.0 G | — |
| SFA 6:0 | 0.0 G | — |
| SFA 8:0 | 0.0 G | — |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Lutein + zeaxanthin | 12198.0 UG | — |
| Tocopherol, beta | 0.0 MG | — |
| Tocopherol, delta | 0.0 MG | — |
| Tocopherol, gamma | 0.2 MG | — |
| Tocotrienol, alpha | 0.0 MG | — |
| Tocotrienol, beta | 0.0 MG | — |
| Tocotrienol, delta | 0.0 MG | — |
| Tocotrienol, gamma | 0.0 MG | — |
Similar Foods
Foods in the same category with similar calorie content
Alfalfa seeds, sprouted, raw
Amaranth leaves, raw
Cress, garden, cooked, boiled, drained, without salt
Spinach, cooked, boiled, drained, without salt
Cabbage, common, cooked, boiled, drained, with salt
Cauliflower, cooked, boiled, drained, with salt
Frequently Asked Questions
How many calories are in Spinach, raw? ▼
Spinach, raw contains 23 calories per 100g. It has 2.9g of protein, 0.4g of fat, and 3.6g of carbohydrates.
What are the macros in Spinach, raw? ▼
Per 100g, Spinach, raw has 2.9g protein (50% of calories), 0.4g fat, and 3.6g carbs. Fiber: 2.2g. Sugar: 0.4g.
How much sodium is in Spinach, raw? ▼
Spinach, raw contains 79mg of sodium per 100g, which is 3% of the recommended daily limit (2,300mg).