Conversion Calculator

Amount of nutrients in 100 g (grams) of Spinach, raw.

Nutrient	Amount and Unit	Percentage
Water	91.4 g	91.4%
Energy (calorie)	23 kcal
Energy (joule)	97 kJ
Protein	2.86 g	2.86%
Total lipid (fat)	0.39 g	0.39%
Ash	1.72 g	1.72%
Carbohydrate, by difference	3.63 g	3.63%
Fiber, total dietary	2.2 g	2.2%
Sugars, total	0.42 g	0.42%
Sucrose	0.07 g	0.07%
Glucose (dextrose)	0.11 g	0.11%
Fructose	0.15 g	0.15%
Lactose	0 g
Maltose	0 g
Galactose	0.1 g	0.1%
Calcium, Ca	99 mg	0.10%
Iron, Fe	2.71 mg
Magnesium, Mg	79 mg	0.08%
Phosphorus, P	49 mg	0.05%
Potassium, K	558 mg	0.56%
Sodium, Na	79 mg	0.08%
Zinc, Zn	0.53 mg
Copper, Cu	0.13 mg
Manganese, Mn	0.897 mg
Selenium, Se	1 µg
Vitamin C, total ascorbic acid	28.1 mg	0.03%
Thiamin	0.078 mg
Riboflavin	0.189 mg
Niacin	0.724 mg
Pantothenic acid	0.065 mg
Vitamin B-6	0.195 mg
Folate, total	194 µg
Folic acid	0 µg
Folate, food	194 µg
Folate, DFE	194 µg
Choline, total	19.3 mg	0.02%
Betaine	102.6 mg	0.10%
Vitamin B-12	0 µg
Vitamin B-12, added	0 µg
Vitamin A, RAE	469 µg
Retinol	0 µg
Carotene, beta	5626 µg
Carotene, alpha	0 µg
Cryptoxanthin, beta	0 µg
Vitamin A, IU	9377 IU
Lycopene	0 µg
Lutein + zeaxanthin	12198 µg
Vitamin E (alpha-tocopherol)	2.03 mg
Vitamin E, added	0 mg
Tocopherol, beta	0 mg
Tocopherol, gamma	0.18 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)	482.9 µg
Fatty acids, total saturated	0.063 g	0.06%
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	0.01 g	0.01%
16:0 hexadecanoic, palmitic fatty acid	0.049 g	0.05%
18:0 octadecanoic, stearic fatty acid	0.004 g
Fatty acids, total monounsaturated	0.01 g	0.01%
16:1 undifferentiated, hexadecenoic, palmitoleic	0.005 g
18:1 undifferentiated	0.005 g
20:1 eicosenoic, gadoleic	0 g
22:1 undifferentiated, docosenoic, erucic	0 g
Fatty acids, total polyunsaturated	0.165 g	0.16%
18:2 undifferentiated	0.026 g	0.03%
18:3 undifferentiated, octadecatrienoic, linolenic	0.138 g	0.14%
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
Phytosterols	9 mg	0.01%
Tryptophan	0.039 g	0.04%
Threonine	0.122 g	0.12%
Isoleucine	0.147 g	0.15%
Leucine	0.223 g	0.22%
Lysine	0.174 g	0.17%
Methionine	0.053 g	0.05%
Cystine	0.035 g	0.04%
Phenylalanine	0.129 g	0.13%
Tyrosine	0.108 g	0.11%
Valine	0.161 g	0.16%
Arginine	0.162 g	0.16%
Histidine	0.064 g	0.06%
Alanine	0.142 g	0.14%
Aspartic acid	0.24 g	0.24%
Glutamic acid	0.343 g	0.34%
Glycine	0.134 g	0.13%