Conversion Calculator

Amount of nutrients in 100 g (grams) of Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt.

Nutrient	Amount and Unit	Percentage
Water	88.94 g	88.94%
Energy (calorie)	34 kcal
Energy (joule)	143 kJ
Protein	4.01 g	4.01%
Total lipid (fat)	0.87 g	0.87%
Ash	1.39 g	1.39%
Carbohydrate, by difference	4.8 g	4.8%
Fiber, total dietary	3.7 g	3.7%
Sugars, total	0.51 g	0.51%
Sucrose	0.21 g	0.21%
Glucose (dextrose)	0.2 g	0.2%
Fructose	0.09 g	0.09%
Lactose	0 g
Maltose	0 g
Galactose	0 g
Starch	0 g
Calcium, Ca	153 mg	0.15%
Iron, Fe	1.96 mg
Magnesium, Mg	82 mg	0.08%
Phosphorus, P	50 mg	0.05%
Potassium, K	302 mg	0.30%
Sodium, Na	97 mg	0.10%
Zinc, Zn	0.49 mg
Copper, Cu	0.161 mg
Manganese, Mn	0.717 mg
Selenium, Se	5.5 µg
Vitamin C, total ascorbic acid	2.2 mg
Thiamin	0.078 mg
Riboflavin	0.176 mg
Niacin	0.439 mg
Pantothenic acid	0.075 mg
Vitamin B-6	0.136 mg
Folate, total	121 µg
Folic acid	0 µg
Folate, food	121 µg
Folate, DFE	121 µg
Choline, total	24.8 mg	0.02%
Betaine	112 mg	0.11%
Vitamin B-12	0 µg
Vitamin B-12, added	0 µg
Vitamin A, RAE	603 µg
Retinol	0 µg
Carotene, beta	7237 µg
Carotene, alpha	0 µg
Cryptoxanthin, beta	0 µg
Vitamin A, IU	12061 IU
Lycopene	0 µg
Lutein + zeaxanthin	15690 µg
Vitamin E (alpha-tocopherol)	3.54 mg
Vitamin E, added	0 mg
Tocopherol, beta	0.01 mg
Tocopherol, gamma	0.17 mg
Tocopherol, delta	0 mg
Tocotrienol, alpha	0 mg
Tocotrienol, beta	0 mg
Tocotrienol, gamma	0 mg
Tocotrienol, delta	0 mg
Vitamin D (D2 + D3)	0 µg
Vitamin D	0 IU
Vitamin K (phylloquinone)	540.7 µg
Dihydrophylloquinone	0 µg
Fatty acids, total saturated	0.157 g	0.16%
4:0 butanoic, butyric fatty acid	0 g
6:0 hexanoic, caproic fatty acid	0 g
8:0 octanoic, caprylic fatty acid	0 g
10:0 decanoic, capric fatty acid	0 g
12:0 dodecanoic, lauric fatty acid	0 g
14:0 tetradecanoic, myristic, common saturated fatty acid	0 g
15:0 monounsaturated fatty acid	0 g
16:0 hexadecanoic, palmitic fatty acid	0.157 g	0.16%
17:0 heptadecanoic, margaric fatty acid	0 g
18:0 octadecanoic, stearic fatty acid	0 g
20:0 eicosanoic, arachidic fatty acid	0 g
22:0 saturated fatty acid	0 g
24:0 saturated fatty acids	0 g
Fatty acids, total monounsaturated	0 g
14:1 monounsaturated fatty acid	0 g
16:1 undifferentiated, hexadecenoic, palmitoleic	0 g
18:1 undifferentiated	0 g
20:1 eicosenoic, gadoleic	0 g
22:1 undifferentiated, docosenoic, erucic	0 g
Fatty acids, total polyunsaturated	0.371 g	0.37%
18:2 undifferentiated	0 g
18:3 undifferentiated, octadecatrienoic, linolenic	0.371 g	0.37%
18:4 octadecatetraenoic, parinaric	0 g
20:4 undifferentiated, eicosatetraenoic, arachidonic	0 g
20:5 n-3 (EPA)	0 g
22:5 ω-3, n-3 docosapentaenoic (DPA), clupanodonic	0 g
22:6 Omega−3 DHA (ω-3, n-3) docosahexaenoic	0 g
Fatty acids, total trans	0 g
Cholesterol	0 mg
Tryptophan	0.101 g	0.10%
Threonine	0.22 g	0.22%
Isoleucine	0.128 g	0.13%
Leucine	0.205 g	0.20%
Lysine	0.256 g	0.26%
Methionine	0.053 g	0.05%
Cystine	0.029 g	0.03%
Phenylalanine	0.211 g	0.21%
Tyrosine	0.219 g	0.22%