Spinach, raw

1 cup (30 g): 7 kcal, 0.9 g protein, 1.1 g carbohydrate and 0.1 g fat.

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Nutrition Facts

Serving size1 cup (30 g)

Amount per serving

Calories5

% Daily Value*

Total Fat 0g	0%
Saturated Fat 0g	0%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 25mg	1%
Total Carbohydrate 1g	0%
Dietary Fiber <1g	2%
Total Sugars 0g
Includes Added Sugars ≤0g	≤0%
Protein <1g	2%
Vitamin D 0mcg	0%
Calcium 30mg	2%
Iron 0.8mg	4%
Potassium 170mg	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.

Estimated values. — means USDA has no value; ≥ is a lower bound. USDA doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: USDA FoodData Central. Disclaimer.

What 1 cup (30 g) gives you

High in Vitamin K (121% DV)

Low in total fat, saturated fat, cholesterol, sodium

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

39% protein · 49% carbohydrate · 12% fat

Protein: 1 g 39%
Carbs: 1 g 49%
Fat: 0 g 12%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 95% of foods
Protein: more than 29% of foods
Total fat: less than 81% of foods
Carbohydrate: more than 40% of foods
Dietary fiber: more than 72% of foods
Total sugars: less than 60% of foods
Sodium: less than 47% of foods

All nutrients (57)

Amounts for 1 cup (30 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (6)
Nutrient	Portion	100 g	% DV
Calories	6.9 kcal	23 kcal
Protein	0.858 g	2.86 g	2%
Carbohydrate	1.09 g	3.63 g	0%
Dietary fiber	0.66 g	2.2 g	2%
Total sugars	0.126 g	0.42 g
Water	27.4 g	91.4 g

Fats and fatty acids (8)
Nutrient	Portion	100 g	% DV
Total fat	0.117 g	0.39 g	0%
Saturated fat	0.019 g	0.063 g	0%
Trans fat	0 g	0 g
Monounsaturated fat	0.003 g	0.01 g
Polyunsaturated fat	0.05 g	0.165 g
Omega-3 EPA	0 g	0 g
Omega-3 DHA	0 g	0 g
Cholesterol	0 mg	0 mg	0%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	29.7 mg	99 mg	2%
Iron	0.813 mg	2.71 mg	5%
Magnesium	23.7 mg	79 mg	6%
Phosphorus	14.7 mg	49 mg	1%
Potassium	167 mg	558 mg	4%
Sodium	23.7 mg	79 mg	1%
Zinc	0.159 mg	0.53 mg	1%
Copper	0.039 mg	0.13 mg	4%
Manganese	0.269 mg	0.897 mg	12%
Selenium	0.3 mcg	1 mcg	1%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	141 mcg	469 mcg	16%
Vitamin C	8.43 mg	28.1 mg	9%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	0.609 mg	2.03 mg	4%
Vitamin K	145 mcg	483 mcg	121%
Thiamin (B1)	0.023 mg	0.078 mg	2%
Riboflavin (B2)	0.057 mg	0.189 mg	4%
Niacin (B3)	0.217 mg	0.724 mg	1%
Pantothenic acid (B5)	0.02 mg	0.065 mg	0%
Vitamin B6	0.059 mg	0.195 mg	3%
Folate	58.2 mcg	194 mcg	15%
Vitamin B12	0 mcg	0 mcg	0%
Choline	5.79 mg	19.3 mg	1%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.012 g	0.039 g
Threonine	0.037 g	0.122 g
Isoleucine	0.044 g	0.147 g
Leucine	0.067 g	0.223 g
Lysine	0.052 g	0.174 g
Methionine	0.016 g	0.053 g
Cystine	0.011 g	0.035 g
Phenylalanine	0.039 g	0.129 g
Tyrosine	0.032 g	0.108 g
Valine	0.048 g	0.161 g
Arginine	0.049 g	0.162 g
Histidine	0.019 g	0.064 g
Alanine	0.043 g	0.142 g
Aspartic acid	0.072 g	0.24 g
Glutamic acid	0.103 g	0.343 g
Glycine	0.04 g	0.134 g
Proline	0.034 g	0.112 g
Serine	0.031 g	0.104 g

Other (2)
Nutrient	Portion	100 g	% DV
Caffeine	0 mg	0 mg
Alcohol	0 g	0 g

In basalfit recipes

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Sources

USDA FoodData Central record 168462(SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.