Spinach (raw)

Cook a pound of raw spinach and you get a spoonful — the water content does the shrinking.

	Energy	Protein	Carbs	Fiber	Fat
Per 100 g	23 kcal	2.9 g	3.6 g	2.2 g	0.4 g
Per 100 kcal	—	12.4 g	15.8 g	9.6 g	1.7 g
One cup · 30 g	7 kcal	0.9 g	1.1 g	0.7 g	0.1 g

Where the calories come from

Also in 100 g

Total sugars	0.4 g
Saturated fat	0.1 g
Sodium	79 mg · 3% DV
Potassium	558 mg · 12% DV
Calcium	99 mg · 8% DV
Iron	3 mg · 15% DV
Magnesium	79 mg · 19% DV
Vitamin C	28.1 mg · 31% DV
Vitamin A (RAE)	469 mcg · 52% DV
Vitamin E (alpha-tocopherol)	2.0 mg · 14% DV
Folate (DFE)	194 mcg · 48% DV
Choline	19.3 mg · 4% DV
Vitamin B6	0.20 mg · 12% DV
Phosphorus	49 mg · 4% DV
Copper	0.13 mg · 14% DV
Potassium : sodium	7.1 : 1 · favorable

DV = FDA daily value for adults (21 CFR 101.9). A dash (—) means the USDA entry for this food does not report that nutrient — we leave it blank rather than estimate it. Values synced from USDA FoodData Central., entry 168462 Fiber sits inside the carbs figure.

1049 gfor 30 g protein

241 kcalthose grams cost

2.2 gfiber per 100 g

Where it sits in the whole library

Protein vs energy Fiber vs energy What 100 calories buy

Rank within vegetables

Fiber, in context

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