Spinach, raw

1 bunch (340 g): 78 kcal, 9.7 g protein, 12.3 g carbohydrate and 1.3 g fat.

Compare with another food

Nutrition Facts

Serving size1 bunch (340 g)

Amount per serving

Calories80

% Daily Value*

Total Fat 1.5g	2%
Saturated Fat 0g	1%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 270mg	12%
Total Carbohydrate 12g	4%
Dietary Fiber 7g	27%
Total Sugars 1g
Includes Added Sugars ≤1g	≤3%
Protein 10g	19%
Vitamin D 0mcg	0%
Calcium 340mg	25%
Iron 9.2mg	50%
Potassium 1900mg	40%

* 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 bunch (340 g) gives you

High in Dietary fiber (27% DV), Calcium (26% DV), Iron (51% DV), Magnesium (64% DV), Potassium (40% DV), Copper (49% DV), Manganese (133% DV), Vitamin A (177% DV), Vitamin C (106% DV), Vitamin E (46% DV), Vitamin K (1368% DV), Thiamin (B1) (22% DV), Riboflavin (B2) (49% DV), Vitamin B6 (39% DV), Folate (165% DV)

Low in total fat, saturated fat, cholesterol

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: 10 g 39%
Carbs: 12 g 49%
Fat: 1 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 bunch (340 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	78.2 kcal	23 kcal
Protein	9.72 g	2.86 g	19%
Carbohydrate	12.3 g	3.63 g	4%
Dietary fiber	7.48 g	2.2 g	27%
Total sugars	1.43 g	0.42 g
Water	311 g	91.4 g

Fats and fatty acids (8)
Nutrient	Portion	100 g	% DV
Total fat	1.33 g	0.39 g	2%
Saturated fat	0.214 g	0.063 g	1%
Trans fat	0 g	0 g
Monounsaturated fat	0.034 g	0.01 g
Polyunsaturated fat	0.561 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	337 mg	99 mg	26%
Iron	9.21 mg	2.71 mg	51%
Magnesium	269 mg	79 mg	64%
Phosphorus	167 mg	49 mg	13%
Potassium	1897 mg	558 mg	40%
Sodium	269 mg	79 mg	12%
Zinc	1.8 mg	0.53 mg	16%
Copper	0.442 mg	0.13 mg	49%
Manganese	3.05 mg	0.897 mg	133%
Selenium	3.4 mcg	1 mcg	6%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	1595 mcg	469 mcg	177%
Vitamin C	95.5 mg	28.1 mg	106%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	6.9 mg	2.03 mg	46%
Vitamin K	1642 mcg	483 mcg	1368%
Thiamin (B1)	0.265 mg	0.078 mg	22%
Riboflavin (B2)	0.643 mg	0.189 mg	49%
Niacin (B3)	2.46 mg	0.724 mg	15%
Pantothenic acid (B5)	0.221 mg	0.065 mg	4%
Vitamin B6	0.663 mg	0.195 mg	39%
Folate	660 mcg	194 mcg	165%
Vitamin B12	0 mcg	0 mcg	0%
Choline	65.6 mg	19.3 mg	12%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.133 g	0.039 g
Threonine	0.415 g	0.122 g
Isoleucine	0.5 g	0.147 g
Leucine	0.758 g	0.223 g
Lysine	0.592 g	0.174 g
Methionine	0.18 g	0.053 g
Cystine	0.119 g	0.035 g
Phenylalanine	0.439 g	0.129 g
Tyrosine	0.367 g	0.108 g
Valine	0.547 g	0.161 g
Arginine	0.551 g	0.162 g
Histidine	0.218 g	0.064 g
Alanine	0.483 g	0.142 g
Aspartic acid	0.816 g	0.24 g
Glutamic acid	1.17 g	0.343 g
Glycine	0.456 g	0.134 g
Proline	0.381 g	0.112 g
Serine	0.354 g	0.104 g

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

In basalfit recipes

Similar foods

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.