Spinach Nutrition Facts (per 100g) — Calories, Macros & Vitamins

Nutrient density 9.1GI Low

Macronutrients

Calories23 kcal 1% DV

Protein2.9 g 6% DV

Carbohydrates3.6 g 1% DV

Fat0.4 g 1% DV

Fiber2.2 g 8% DV

Total sugars0.4 g no %DV*

Sodium79 mg 3% DV

Vitamins & minerals

Vitamin A469 µg 52%

Vitamin C28 mg 31%

Vitamin D0.0 µg 0%

Vitamin E2.0 mg 13%

Vitamin K483 µg 403%

Thiamin B10.08 mg 7%

Riboflavin B20.19 mg 15%

Niacin B30.72 mg 4%

Vitamin B60.19 mg 11%

Folate B9194 µg 48%

Vitamin B120.0 µg 0%

Calcium99 mg 8%

Iron2.7 mg 15%

Magnesium79 mg 19%

Phosphorus49 mg 4%

Potassium558 mg 12%

Zinc0.53 mg 5%

Selenium1.0 µg 2%

Common serving sizes

Serving	Weight
1 cup raw	30 g
1 cup cooked	180 g

What it supports in your body

Blood Pressure Systolic — Potassium helps regulate blood pressure

Serum Iron — Iron supports hemoglobin and oxygen transport

See Spinach in the Connections Explorer →

Best timing around exercise

Any time — best with main meals. Avoid large servings of raw cruciferous pre-workout (gas risk)

More vegetables

Kale Moringa leaves Watercress Amaranth greens Broccoli Collard greens Spirulina Turnip greens

Educational reference only. Values are per 100 g from the app's reference database; % Daily Value uses the FDA 2,000-calorie reference. Not medical or dietary advice. See our full disclaimer.

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