Spinach, Raw has a low-calorie, low-carb, low-fat and average-protein content. It is a good source of Vitamin A, Vitamin C, Vitamin K and Folate.

The food contains 3.63g 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 2.86 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Moreover, the low fat content makes it suitable if you're on a low-fat diet plan. 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 is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a low density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong.

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, Raw, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein39%
 Calories from Fat12%
 Calories from Carbs49%

Why this is good for you

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

Why this is bad for you

Diet Suitability

Atkins DietLOW
Low Fat DietHIGH
Zone DietLOW

Vitamin Analysis

Vitamin A9375.8 IU187.5%Top 10%Very High
Retinol0 mcg
Retinol Activity Equivalent469 mcg
Alpha Carotene0 mcg
Beta Carotene5625.9 mcg
Beta Cryptoxanthin0 mcg
Lycopene0 mcg
Lutein Zeaxanthin12197.4 mcg
Vitamin C28.1 mg46.8%Top 10%Very High
Vitamin E2 mg6.8%Top 30%High
Beta Tocopherol0 mg
Gamma Tocopherol0.2 mg
Delta Tocopherol0 mg
Vitamin K483 mcg603.7%Top 10%Very High
Thiamin0.08 mg5.2%Mid 40%Average
Riboflavin0.19 mg11.1%Mid 40%Average
Niacin0.72 mg3.6%Mid 40%Average
Vitamin B60.2 mg9.8%Mid 40%Average
Folate194 mcg48.5%Top 10%Very High
Food Folate194 mcg
Folic Acid0 mcg
Dietary Folate Equivalents194 mcg
Vitamin B120 mcg
Pantothenic Acid0.06 mg0.65%Mid 40%Average
Choline18 mg
Betaine550.4 mg

Mineral Analysis

Calcium99 mg9.9%Top 30%High
Iron2.7 mg15.1%Top 30%High
Magnesium79 mg19.8%Top 30%High
Phosphorus49 mg4.9%Bottom 30%Low
Potassium558.1 mg15.9%Top 10%Very High
Sodium79 mg3.3%Mid 40%Average
Zinc0.53 mg3.5%Mid 40%Average
Copper0.13 mg6.5%Mid 40%Average
Manganese0.9 mg44.9%Top 30%High
Selenium1 mcg1.4%Mid 40%Average

Carbohydrate Analysis

Total Carbohydrate3.6 g1.2%Bottom 30%Low
Dietary Fiber2.2 g8.8%Top 30%High
Sugars0.4 g
Sucrose70 mg
Glucose110 mg
Fructose150 mg
Lactose0 mg
Maltose0 mg
Galactose100 mg

Protein Analysis

Protein2.9 g5.7%Bottom 30%Low
Tryptophan39 mg
Threonine122 mg
Isoleucine147 mg
Leucine223 mg
Lysine174 mg
Methionine53 mg
Cystine35 mg
Phenylalanine129 mg
Tyrosine108 mg
Valine161 mg
Arginine162 mg
Histidine64 mg
Alanine142 mg
Aspartic Acid240 mg
Glutamic Acid343 mg
Glycine134 mg
Proline112 mg
Serine104 mg

Fat Analysis

Total Fat0.39 g0.6%Bottom 30%Low
Saturated Fat0.06 g0.32%Bottom 30%Low
Monounsaturated Fat0 g
Polyunsaturated Fat0.2 g
Total Trans Fatty Acids0 g
Total Omega 3 Fatty Acids138 mg
Total Omega 6 Fatty Acids26 mg

Other Nutrients Analysis

Alcohol0 g
Water91.4 g
Ash1.7 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 23 Calories from Fat 3

% Daily Value *

Total Fat 0.39 g 0.6%

Saturated Fat 0.06 g 0.32%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 79 mg 3.3%

Total Carbohydrates 3.6 g 1.2%

Dietary Fiber 2.2 g8.8%

Sugars 0.4 g

Protein 2.9 g 5.7%

Vitamin A 187.5% Vitamin C 46.8%

Calcium 9.9% Iron 15.1%

*Based on a 2000 Calorie diet

Embed Table:

Related Searches


Cooked, Boiled, Drained New Zealand..

Per 100g | Calories 12
Protein 1.3 g | Carbs 2.2 g | Fat 0.17 g


New Zealand Spinach

Per 100g | Calories 14
Protein 1.5 g | Carbs 2.5 g | Fat 0.2 g


Cooked, Boiled, Drained Spinach..

Per 100g | Calories 23
Protein 3 g | Carbs 3.7 g | Fat 0.26 g


Solids and Liquids Regular Pack..

Per 100g | Calories 19
Protein 2.1 g | Carbs 2.92 g | Fat 0.37 g


Stir-Fried Cooked Sprouted Mature..

Per 100g | Calories 125
Protein 13.1 g | Carbs 9.4 g | Fat 7.1 g


Steamed Cooked Sprouted Mature Seeds..

Per 100g | Calories 81
Protein 8.5 g | Carbs 6.5 g | Fat 4.5 g


Cooked, Boiled, Drained Spinach..

Per 100g | Calories 23
Protein 3 g | Carbs 3.7 g | Fat 0.26 g


Cream, Heavy (Whipping Cream, Liquid)

Per 100g | Calories 345
Protein 2.1 g | Carbs 2.79 g | Fat 37 g