الخضروات
Spinach, raw
Per 100 g
- السعرات الحرارية
- 23 kcal
- البروتين
- 2.9 g
- الألياف
- 2.2 g
- الدهون
- 0.39 g
Medium fat 12% of its calories come from fat. Our scale
جميع المغذيات
Per 100 g of spinach, raw. % Daily Value is for an adult, US FDA values.
Macronutrients
| العنصر الغذائي | Per 100 g | % القيمة اليومية |
|---|---|---|
| الكربوهيدرات | 3.6 g | 1% |
| Protein | 2.9 g | 6% |
| الدهون | 0.39 g | 1% |
| Water | 91 g |
الكربوهيدرات
| العنصر الغذائي | Per 100 g | % القيمة اليومية |
|---|---|---|
| Fiber | 2.2 g | 8% |
| السكريات | 0.42 g |
Essential amino acids
| العنصر الغذائي | Per 100 g |
|---|---|
| Histidine | 0.06 g |
| Isoleucine | 0.15 g |
| Leucine | 0.22 g |
| Lysine | 0.17 g |
| Methionine | 0.05 g |
| Phenylalanine | 0.13 g |
| Threonine | 0.12 g |
| Tryptophan | 0.04 g |
| Valine | 0.16 g |
Fats
| العنصر الغذائي | Per 100 g | % القيمة اليومية |
|---|---|---|
| دهون مشبعة | 0.06 g | 0% |
| Monounsaturated fat | 0.01 g | |
| Polyunsaturated fat | 0.17 g | |
| Omega 3 | 0.14 g | |
| Omega 6 | 0.03 g | |
| Trans fat | 0 g | |
| Cholesterol | 0 mg | 0% |
Vitamins
| العنصر الغذائي | Per 100 g | % القيمة اليومية |
|---|---|---|
| فيتامين A (RAE) | 469 µg | 52% |
| Vitamin C | 28 mg | 31% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 2 mg | 14% |
| Vitamin K1 | 483 µg | 402% |
| Thiamin (B1) | 0.08 mg | 7% |
| Riboflavin (B2) | 0.19 mg | 15% |
| Niacin (B3) | 0.72 mg | 5% |
| Pantothenic acid (B5) | 0.07 mg | 1% |
| Vitamin B6 | 0.2 mg | 11% |
| Folate (DFE) | 194 µg | 49% |
| فيتامين B12 | 0 µg | 0% |
Linked nutrients open a table that ranks plant foods by that nutrient.
Values by source
The same food in other countries' official food tables, per 100 g. Values differ with variety, soil, season and how each lab measures; here the sources differ by more than a quarter on sodium, calcium, magnesium, folate (dfe), vitamin a (rae) (marked ≠).
| Per 100 g | USDA SR Legacy Spinach, raw | UK CoFID 2021 Spinach, mature, raw |
|---|---|---|
| السعرات الحرارية | 23 kcal | 25 kcal |
| البروتين | 2.9 g | 2.8 g |
| الدهون | 0.39 g | 0.8 g |
| الكربوهيدرات | 3.6 g | 3.7 g |
| الألياف | 2.2 g | 2.1 g |
| السكريات | 0.42 g | 1.5 g |
| دهون مشبعة | 0.06 g | 0.1 g |
| Sodium ≠ | 79 mg | 140 mg |
| بوتاسيوم | 558 mg | 500 mg |
| Calcium ≠ | 99 mg | 170 mg |
| حديد | 2.7 mg | 2.1 mg |
| Magnesium ≠ | 79 mg | 54 mg |
| زنك | 0.53 mg | 0.7 mg |
| فيتامين C | 28 mg | 26 mg |
| Folate (DFE) ≠ | 194 µg | 114 µg |
| Vitamin A (RAE) ≠ | 469 µg | 295 µg |
UK and Japanese tables measure available carbohydrate; we show total carbohydrate as on US labels (UK: plus fibre). Japan's fibre method also counts resistant starch, so raw starchy foods read higher. A dash: not measured by that table.
Portion weights
| Portion | Weight | السعرات الحرارية |
|---|---|---|
| 1 كوب | 30 g | 6.9 kcal |
| 1 bunch | 340 g | 78 kcal |
| 1 leaf | 10 g | 2.3 kcal |
| 1 package (10 oz) | 284 g | 65 kcal |
كيف نصنف الدهون
Our own scale, stricter than official labels: a food with less than 10% of its calories from fat is labelled Low fat, 10% to under 20% Medium fat, 20% or more High fat. The label describes how the food's calories are made up; official US and UK labels use other limits.
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Source
USDA FoodData Central, SR Legacy (April 2018): Spinach, raw, FDC ID 168462. Daily Values: US FDA, 21 CFR 101.9.