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Calculate
2,114
cal/d
28.32
BMI
Calorie Counter:
Spinach, raw - NewCalorieCounter
Nutrition Facts
Serving Size:
Standard (100 g)
1 cup (30 g)
1 bunch (340 g)
1 leaf (10 g)
1 package (10 oz) (284 g)
Custom weight...
Enter weight in grams:
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Amount Per Serving
Calories
23
From Fat
3
% Daily Value*
Total Fat
0.39g
Saturated Fat
0.06g
Polyunsaturated Fat
0.16g
Monounsaturated Fat
0.01g
Cholesterol
0mg
Sodium
79mg
5 %
Potassium
558mg
11 %
Total carbohydrate
3.63g
2 %
Dietary Fiber
2.20g
8 %
Sugars
0.42g
Protein
2.86g
6 %
Vitamin A
67 %
•
Vitamin C
37 %
Calcium
9 %
•
Iron
15 %
* Daily Values are based on a 2,114 calorie diet.
Spinach, raw
Vegetables and Vegetable Products
Weight Loss Rating:
Serving Size:
100 g
Energy:
23 cal
Daily Intake %:
0.00 %
Energy Density:
0.23 cal/g
Energy Sources:
56%
Carbs :
30%
Prots :
14%
Fats
Water:
91.40 g
3 %
Alcohol:
0.00 g
~
Carbs:
3.63 g
2 %
Dietary Fiber:
2.20 g
8 %
Proteins:
2.86 g
6 %
Fats:
0.39 g
~
Fat Composition:
26%
Sat :
4%
Mono :
69%
Poly
Food Guide Pyramid Diet Rating:
8/10
Food and Nutrition Board Diet Rating:
9/10
Zone Diet Rating:
6/10
Atkins Diet (Induction) Rating:
3/10
Atkins Diet (Maintanence) Rating:
4/10
Ornish Diet Rating:
6/10
Pritkin Diet Rating:
5/10
Weight Watchers Points
:
0
Scientific Name:
Spinacia oleracea
Refuse Percentage:
28 %
Refuse:
Large stems and roots
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Saturated fatty acids
:
63 mg
4:0
Butanoic acid/Butyric acid
0.00 g
6:0
Hexanoic acid/Caproic acid
0.00 g
8:0
Octanoic acid/Caprylic acid
0.00 g
10:0
Decanoic acid/Capric acid
0.00 g
12:0
Dodecanoic acid/Lauric acid
0.00 g
13:0
Tridecanoic acid
~
14:0
Tetradecanoic acid/Myristic acid
10 mg
15:0
Pentadecanoic acid
~
16:0
Hexadecanoic acid/Palmitic acid
49 mg
17:0
Heptadecanoic acid/Margaric acid
~
18:0
Octadecanoic acid/Stearic acid
4,000 μg
20:0
Eicosanoic acid/Arachidic acid
~
22:0
Docosanoic acid/Behenic acid
~
24:0
Tetracosanoic acid/Lignoceric acid
~
Monounsaturated fatty acids
:
10 mg
14:1
Tetradecenoic acid/Myristoleic acid
~
15:1
Pentadecenoic acid
~
16:1
Hexadecenoic acid/Palmitoleic acid
5,000 μg
16:1 cis
~
16:1 trans
~
17:1
Heptadecenoic acid
~
18:1
Octadecenoic acid/Oleic acid
5,000 μg
18:1 cis
~
18:1 trans
~
20:1
Eicosenoic acid/Gadoleic acid
0.00 g
22:1
Docosenoic acid/Erucic acid
0.00 g
22:1 cis
~
22:1 trans
~
24:1 cis
Cis-Tetracosenoic acid/Nervonic acid
~
Polyunsaturated fatty acids
:
165 mg
18:2
Octadecadienoic acid/Linoleic acid
26 mg
18:2 CLAs
~
18:2 i
~
18:2
Ω-6
c,c
~
18:2 t,~
~
18:2 t,t
~
18:3
Octadecatrienoic acid/Linolenic acid
138 mg
18:3
Ω-3
c,c,c
~
18:3
Ω-6
c,c,c
~
18:3 i
~
18:4
Octadecatetraenoic acid/Parinaric acid
0.00 g
20:2
Ω-6
c,c
Eicosadienoic acid
~
20:3
Eicosatrienoic acid
~
20:3
Ω-3
~
20:3
Ω-6
~
20:4
Eicosatetraenoic acid/Arachidonic acid
0.00 g
20:4
Ω-6
~
20:5
Ω-3
Eicosapentaenoic acid/Timnodonic acid
0.00 g
21:5
Heneicosapentaenoic acid (HPA)
~
22:4
Docosatetraenoic acid/Adrenic acid
~
22:5
Ω-3
Docosapentaenoic acid/Clupanodonic acid
0.00 g
22:6
Ω-3
Docosahexaenoic acid (DHA)
0.00 g
Trans fatty acids
:
~
Trans-monoenoic
~
Trans-polyenoic
~
Total Fat:
0.39 g
Dietary Fiber:
2.20 g
Starch:
~
Sugars
:
420 mg
Fructose
150 mg
Galactose
100 mg
Glucose/Dextrose
110 mg
Lactose
0.00 g
Maltose
0.00 g
Sucrose
70 mg
Total carbohydrate:
3.63 g
Essential amino acids:
Phenylalanine:
129 mg
Leucine:
223 mg
Methionine:
53 mg
Lysine:
174 mg
Isoleucine:
147 mg
Valine:
161 mg
Threonine:
122 mg
Tryptophan:
39 mg
Histidine:
64 mg
Arginine:
162 mg
Non-essential amino acids:
Alanine:
142 mg
Aspartic acid:
240 mg
Betaine:
~
Cystine:
35 mg
Glutamic acid:
343 mg
Glycine:
134 mg
Hydroxyproline:
~
Proline:
112 mg
Serine:
104 mg
Tyrosine:
108 mg
Total protein:
2.86 g
Vitamin A
:
9,377 IU
67 %
Retinol:
0 μg
~
Retinol Activity Equivalent:
469 μg
67 %
α-Carotene:
0 μg
~
β-Carotene:
5,626 μg
~
β-Cryptoxanthin:
0 μg
~
Lycopene:
0 μg
~
Lutein + Zeaxanthin:
12 mg
~
Vitamin B-1 (Thiamin):
78 μg
7 %
Vitamin B-2 (Riboflavin):
189 μg
17 %
Vitamin B-3 (Niacin):
724 μg
5 %
Vitamin B-5 (Pantothenic acid):
65 μg
1 %
Vitamin B-6 (Pyridoxine and Pyridoxamine):
195 μg
15 %
Vitamin B-9 (Folate)
:
194 μg
48 %
Food folate:
194 μg
~
Dietary Folate Equivalent:
194 μg
48 %
Folic acid:
0 μg
~
Vitamin B-12
:
0 μg
0 %
Added Vitamin B-12:
0 μg
~
Vitamin C (Ascorbic acid):
28 mg
37 %
Vitamin D:
~
~
Vitamin E (α-Tocopherol)
:
2,030 μg
13 %
Added α-Tocopherol:
0 mg
~
β-Tocopherol:
0 mg
~
δ-Tocopherol:
0 mg
~
γ-Tocopherol:
180 μg
~
Vitamin K (Phylloquinone):
483 μg
536 %
Choline:
~
~
Calcium
(Ca):
99 mg
9 %
Copper
(Cu):
130 μg
14 %
Fluoride
(F):
~
~
Iron
(Fe):
2,710 μg
15 %
Magnesium
(Mg):
79 mg
24 %
Manganese
(Mn):
897 μg
49 %
Phosphorus
(P):
49 mg
7 %
Potassium
(K):
558 mg
11 %
Selenium
(Se):
1 μg
1 %
Sodium
(Na):
79 mg
5 %
Zinc
(Zn):
530 μg
6 %
Cholesterol:
0 mg
Phytosterols
:
9,000 μg
Campesterol:
~
Stigmasterol:
~
β-sitosterol:
~
Ash:
1.72 g
Caffeine:
0 mg
Theobromine:
0 mg
*
mg
- Milligram. 1 milligram = 0.001 grams.
*
μg, mcg
- Microgram. 1 microgram = 0.000001 grams.
Nutrient data for this NewCalorieCounter listing provided by
USDA SR20
Calorie Counter.
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