100

Cooked, Boiled, Drained Spinach Without Salt

Spinach, Cooked, Boiled, Drained, Without Salt has a low-calorie, low-carb, low-fat and average-protein content. It is a good source of Vitamin A, Vitamin K and Folate.

The food contains 3.75g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 2.97 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Because of its low fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. A quick glance at the fat profile reveals that it is low in saturated fats and low in trans fats. It's low MUFA and low PUFA. The omega-3 content is average. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

It has a low density of Sodium, thus making it suitable for a low-sodium diet. It is also high in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.

Ideally consumed as a Side Dish.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 100, for Spinach, Cooked, Boiled, Drained, Without Salt, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein41%
 Calories from Fat8%
 Calories from Carbs51%

Why this is good for you

  • Very high in Vitamin A
  • Very high in Vitamin K
  • No Cholesterol
  • Very low in Saturated Fat
  • Low in Sodium
  • Very high in Folate

Why this is bad for you

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietHIGH
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A10481.4 IU209.6%Top 10%Very High
Retinol0 mcg
Retinol Activity Equivalent524 mcg
Alpha Carotene0 mcg
Beta Carotene6287.2 mcg
Beta Cryptoxanthin0 mcg
Lycopene0 mcg
Lutein Zeaxanthin11306.9 mcg
Vitamin C9.8 mg16.3%Top 30%High
Vitamin E2.1 mg6.9%Top 30%High
Vitamin K493.6 mcg617%Top 10%Very High
Thiamin0.1 mg6.3%Mid 40%Average
Riboflavin0.24 mg13.9%Mid 40%Average
Niacin0.49 mg2.5%Bottom 30%Low
Vitamin B60.24 mg12.1%Mid 40%Average
Folate146 mcg36.5%Top 10%Very High
Food Folate146 mcg
Folic Acid0 mcg
Dietary Folate Equivalents146 mcg
Vitamin B120 mcg
Pantothenic Acid0.15 mg1.5%Mid 40%Average
Choline19.7 mg
Betaine577 mg

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium136 mg13.6%Top 30%High
Iron3.6 mg19.8%Top 30%High
Magnesium87 mg21.7%Top 10%Very High
Phosphorus56 mg5.6%Bottom 30%Low
Potassium466 mg13.3%Top 30%High
Sodium70 mg2.9%Mid 40%Average
Zinc0.76 mg5.1%Mid 40%Average
Copper0.17 mg8.7%Top 30%High
Manganese0.94 mg46.8%Top 30%High
Selenium1.5 mcg2.1%Mid 40%Average
Fluoride37.8 mcg

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate3.7 g1.2%Bottom 30%Low
Dietary Fiber2.4 g9.6%Top 30%High
Sugars0.4 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein3 g5.9%Bottom 30%Low
Tryptophan40 mg
Threonine127 mg
Isoleucine152 mg
Leucine231 mg
Lysine182 mg
Methionine55 mg
Cystine35 mg
Phenylalanine134 mg
Tyrosine113 mg
Valine168 mg
Arginine168 mg
Histidine66 mg
Alanine147 mg
Aspartic Acid250 mg
Glutamic Acid357 mg
Glycine140 mg
Proline116 mg
Serine107 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat0.26 g0.4%Bottom 30%Low
Saturated Fat0.04 g0.21%Bottom 30%Low
Monounsaturated Fat0 g
Polyunsaturated Fat0.1 g
Total Trans Fatty Acids0 g
Total Omega 3 Fatty Acids92 mg
Total Omega 6 Fatty Acids17 mg

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Water91.2 g
Ash1.8 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 23 Calories from Fat 2

% Daily Value *

Total Fat 0.26 g 0.4%

Saturated Fat 0.04 g 0.21%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 70 mg 2.9%

Total Carbohydrates 3.7 g 1.2%

Dietary Fiber 2.4 g9.6%

Sugars 0.4 g

Protein 3 g 5.9%

Vitamin A 209.6% Vitamin C 16.3%

Calcium 13.6% Iron 19.8%

*Based on a 2000 Calorie diet

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