Conversion Calculator

Amount of nutrients in 100 g (grams) of Spinach, cooked, boiled, drained, with salt.

Nutrient	Amount and Unit	Percentage
Water	91.21 g	91.21%
Energy (calorie)	23 kcal
Energy (joule)	96 kJ
Protein	2.97 g	2.97%
Total lipid (fat)	0.26 g	0.26%
Ash	1.81 g	1.81%
Carbohydrate, by difference	3.75 g	3.75%
Fiber, total dietary	2.4 g	2.4%
Sugars, total	0.43 g	0.43%
Calcium, Ca	136 mg	0.14%
Iron, Fe	3.57 mg
Magnesium, Mg	87 mg	0.09%
Phosphorus, P	56 mg	0.06%
Potassium, K	466 mg	0.47%
Sodium, Na	306 mg	0.31%
Zinc, Zn	0.76 mg
Copper, Cu	0.174 mg
Manganese, Mn	0.935 mg
Selenium, Se	1.5 µg
Fluoride, F	37.8 µg
Vitamin C, total ascorbic acid	9.8 mg	0.01%
Thiamin	0.095 mg
Riboflavin	0.236 mg
Niacin	0.49 mg
Pantothenic acid	0.145 mg
Vitamin B-6	0.242 mg
Folate, total	146 µg
Folic acid	0 µg
Folate, food	146 µg
Folate, DFE	146 µg
Choline, total	19.7 mg	0.02%
Betaine	89 mg	0.09%
Vitamin B-12	0 µg
Vitamin B-12, added	0 µg
Vitamin A, RAE	524 µg
Retinol	0 µg
Carotene, beta	6288 µg
Carotene, alpha	0 µg
Cryptoxanthin, beta	0 µg
Vitamin A, IU	10481 IU
Lycopene	0 µg
Lutein + zeaxanthin	11308 µg
Vitamin E (alpha-tocopherol)	2.08 mg
Vitamin E, added	0 mg
Vitamin D (D2 + D3)	0 µg
Vitamin D	0 IU
Vitamin K (phylloquinone)	493.6 µg
Fatty acids, total saturated	0.043 g	0.04%
14:0 tetradecanoic, myristic, common saturated fatty acid	0.006 g	0.01%
16:0 hexadecanoic, palmitic fatty acid	0.033 g	0.03%
18:0 octadecanoic, stearic fatty acid	0.003 g
Fatty acids, total monounsaturated	0.006 g	0.01%
16:1 undifferentiated, hexadecenoic, palmitoleic	0.003 g
18:1 undifferentiated	0.003 g
Fatty acids, total polyunsaturated	0.109 g	0.11%
18:2 undifferentiated	0.017 g	0.02%
18:3 undifferentiated, octadecatrienoic, linolenic	0.092 g	0.09%
Fatty acids, total trans	0 g
Cholesterol	0 mg
Tryptophan	0.04 g	0.04%
Threonine	0.127 g	0.13%
Isoleucine	0.152 g	0.15%
Leucine	0.231 g	0.23%
Lysine	0.182 g	0.18%
Methionine	0.055 g	0.06%
Cystine	0.035 g	0.04%
Phenylalanine	0.134 g	0.13%
Tyrosine	0.113 g	0.11%
Valine	0.168 g	0.17%
Arginine	0.168 g	0.17%
Histidine	0.066 g	0.07%
Alanine	0.147 g	0.15%
Aspartic acid	0.25 g	0.25%
Glutamic acid	0.357 g	0.36%
Glycine	0.14 g	0.14%
Proline	0.116 g	0.12%
Serine	0.107 g	0.11%
Alcohol, ethyl	0 g
Caffeine	0 mg
Theobromine	0 mg