Spinach, raw
Per 100 g, Spinach, raw provides 23 kcal, making it a very low-calorie food. It contains 2.86 g of protein, 3.63 g of carbohydrate and 0.39 g of fat, with 2.2 g of dietary fibre. Per 100 g it is an excellent source of vitamin A, and a good source of vitamin C.
Full nutrition facts per 100 g
| Nutrient | Amount | %DV* |
|---|---|---|
| Protein | 2.86 g | 6% |
| Total fat | 0.39 g | 1% |
| Saturated fat | 0.06 g | 0% |
| Carbohydrates | 3.63 g | 1% |
| Fibre | 2.2 g | 8% |
| Sodium | 79 mg | 3% |
| Potassium | 558 mg | 12% |
| Calcium | 99 mg | 8% |
| Iron | 2.71 mg | 15% |
| Magnesium | 79 mg | 19% |
| Vitamin C | 28.1 mg | 31% |
| Vitamin A | 469 µg | 52% |
| Cholesterol | 0 mg | 0% |
* Percent Daily Values are based on a 2,000-calorie reference diet (FDA). Your needs may differ.
About Spinach
Raw spinach is a soft, dark-green leafy vegetable eaten in salads or wilted quickly into pasta, curries and omelettes. It's very low in calories at just 23 kcal per 100 g, with 2.86 g of protein, 3.63 g of carbohydrate and 0.39 g of fat, plus 2.2 g of fibre. Spinach stands out for its mineral and vitamin content: 558 mg of potassium, 99 mg of calcium, 2.71 mg of iron, 79 mg of magnesium, 28.1 mg of vitamin C and 469 mcg RAE of vitamin A, though it also naturally carries 79 mg of sodium.
Leafy greens such as spinach are consistently encouraged in general dietary guidance for their nutrient density relative to their low calorie count, and spinach's numbers across potassium, calcium, iron and vitamin A reflect why it's considered a valuable addition to varied meals. Note that the iron in plant foods like spinach is absorbed less efficiently than the iron in meat, a mainstream nutrition point worth knowing. A practical tip: pairing spinach with a source of vitamin C, such as citrus or peppers, can help with the absorption of its non-haem iron.