Spinach Nutritional Value And Analysis

Nutrition Facts

Serving size 100g

Amount per serving

Calories 24

% Daily Value *

Total Fat 0g %0

Saturated Fat 0g %0

Trans Fat 0g

Cholesterol 0mg %0

Sodium 306mg %20

Total Carbohydrate 4g %1

Dietary Fiber 2g %8

Total Sugars 0g

Protein 3g

Vitamin D 0.0IU %0

Calcium 136.0mg %10

Iron 3.6mg %19

Potassium 466mg %12

Phosphorus 56.0mg %5

* 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.

Vitamins in spinach

Vitamin B12 0.0µg %0

Vitamin D 0.0IU %0

Vitamin B5 (Pantothenic acid) 0.1mg %3

Vitamin B3 (Niacin) 0.5mg %3

Choline, total 19.7mg %4

Vitamin B1 (Thiamin) 0.1mg %8

Vitamin C 9.8mg %11

Vitamin E 2.1mg %14

Vitamin B2 (Riboflavin) 0.2mg %18

Vitamin B6 0.2mg %19

Vitamin A 10481.0IU %349

Vitamin K 493.6µg %411

Minerals in spinach

Selenium 1.5µg %3

Zinc 0.8mg %5

Phosphorus 56.0mg %6

Calcium 136.0mg %10

Potassium 466.0mg %12

Copper 0.2mg %19

Iron 3.6mg %20

Sodium 306.0mg %20

Magnesium 87.0mg %21

Manganese 0.9mg %41

Amino Acids in spinach

Methionine 0.1g %7

Leucine 0.2g %8

Lysine 0.2g %8

Valine 0.2g %9

Histidine 0.1g %9

Isoleucine 0.2g %10

Threonine 0.1g %11

Cystine 0.0g %11

Tyrosine 0.1g %12

Tryptophan 0.0g %13

Phenylalanine 0.1g %14

Fatty Acids in spinach

Omega-3 0.00g %0

"~" is missing data | Data Source

Macronutrients ratio

Carbohydrate Quality Score

Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.

The Carbohydrate Quality Score of spinach is 50.0/100 which makes it a excellent quality carbohydrate food.


Protein Completeness

A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.

Spinach has a complete source of protein.

amino acid mg/kg of BW mg/g of protein
Leucine 59 77
Lysine 45 61
Valine 39 56
Histidine 15 22
Isoleucine 30 51
Threonine 23 42
Tryptophan 6 13
Met+Cys 22 30
Phe+Tyr 30 82

Protein Energy Ratio

Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.

The protein energy ratio in spinach is 5.2 which makes it a medium P:E food.

low P:E
high P:E
medium P:E

Energy density (ED)

Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.

The energy density of spinach is 0.2 which makes it a low energy density food.

low ED
high ED
medium ED

How nutritious is this food?

Micronutrients in spinach as % of Recommended Daily Intake per serving.

Complementary Nutrient Boosters

Here are the top ten popular foods that provide more of the nutrients that spinach is lacking.

Nutrient Density Score for spinach is 70/100 (excellent).

The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.

nutrient density score


Micronutrient Ratios

Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for spinach

Nutrient Ratio Value Ideal Ratio
Omega6:Omega3 N/A <4
Zinc:Copper 4.37 <12
Potassium:Sodium 1.52 >2
Caclcium:Magnesium 1.56 <2
Iron:Copper 20.69 <15
Calcium:Phosphorus 2.43 >1.3

Satiety Score

Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.

satiety 80%

low satiety
high satiety
medium satiety

Satiety Boosters

If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.

This food is insulinogenic with low insulin load.

Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.

54% of insulinogenic calories