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Spinach Nutritional Value And Analysis

Nutrition Facts

Serving size 100g

Amount per serving

Calories 25

% Daily Value *

Total Fat 0g %0

Saturated Fat 0g %0

Trans Fat 0g

Cholesterol 0mg %0

Sodium 79mg %5

Total Carbohydrate 4g %1

Dietary Fiber 2g %7

Total Sugars 0g

Protein 3g

Vitamin D 0.0IU %0

Calcium 99.0mg %7

Iron 2.7mg %15

Potassium 558mg %14

Phosphorus 49.0mg %4

* 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 D 0.0IU %0

Vitamin B12 0.0µg %0

Vitamin B5 (Pantothenic acid) 0.1mg %1

Choline, total 19.3mg %4

Vitamin B3 (Niacin) 0.7mg %5

Vitamin B1 (Thiamin) 0.1mg %7

Vitamin E 2.0mg %14

Vitamin B2 (Riboflavin) 0.2mg %15

Vitamin B6 0.2mg %15

Vitamin C 28.1mg %31

Vitamin A 9377.0IU %313

Vitamin K 482.9µg %402

Minerals in spinach

Selenium 1.0µg %2

Zinc 0.5mg %4

Phosphorus 49.0mg %5

Sodium 79.0mg %5

Calcium 99.0mg %8

Copper 0.1mg %14

Potassium 558.0mg %15

Iron 2.7mg %15

Magnesium 79.0mg %19

Manganese 0.9mg %39

Amino Acids in spinach

Methionine 0.1g %7

Leucine 0.2g %8

Lysine 0.2g %8

Valine 0.2g %8

Histidine 0.1g %9

Isoleucine 0.1g %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

DHA 0.00g %0

EPA 0.00g %0

DPA 0.00g %0

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.

50.0
low
excellent
good

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 74
Lysine 45 58
Valine 39 54
Histidine 15 21
Isoleucine 30 49
Threonine 23 41
Tryptophan 6 13
Met+Cys 22 29
Phe+Tyr 30 79

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.

5.2
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.

0.2%
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 66/100 (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

66%
low
excellent
good

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 4.08 <12
Potassium:Sodium 7.06 >2
Caclcium:Magnesium 1.25 <2
Iron:Copper 20.77 <15
Calcium:Phosphorus 2.02 >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 78%

78%
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.

51% of insulinogenic calories

51%
low
high
medium