Conversion Calculator

Amount of nutrients in 100 g (grams) of Spinach, frozen, chopped or leaf, unprepared (Includes foods for USDA's Food Distribution Program).

Nutrient	Amount and Unit	Percentage
Water	90.17 g	90.17%
Energy (calorie)	29 kcal
Energy (joule)	120 kJ
Protein	3.63 g	3.63%
Total lipid (fat)	0.57 g	0.57%
Ash	1.43 g	1.43%
Carbohydrate, by difference	4.21 g	4.21%
Fiber, total dietary	2.9 g	2.9%
Sugars, total	0.65 g	0.65%
Sucrose	0.24 g	0.24%
Glucose (dextrose)	0.24 g	0.24%
Fructose	0.18 g	0.18%
Lactose	0 g
Maltose	0 g
Galactose	0 g
Starch	0 g
Calcium, Ca	129 mg	0.13%
Iron, Fe	1.89 mg
Magnesium, Mg	75 mg	0.08%
Phosphorus, P	49 mg	0.05%
Potassium, K	346 mg	0.35%
Sodium, Na	74 mg	0.07%
Zinc, Zn	0.56 mg
Copper, Cu	0.144 mg
Manganese, Mn	0.704 mg
Selenium, Se	6 µg
Vitamin C, total ascorbic acid	5.5 mg	0.01%
Thiamin	0.094 mg
Riboflavin	0.224 mg
Niacin	0.507 mg
Pantothenic acid	0.094 mg
Vitamin B-6	0.172 mg
Folate, total	145 µg
Folic acid	0 µg
Folate, food	145 µg
Folate, DFE	145 µg
Choline, total	22.1 mg	0.02%
Betaine	117.4 mg	0.12%
Vitamin B-12	0 µg
Vitamin B-12, added	0 µg
Vitamin A, RAE	586 µg
Retinol	0 µg
Carotene, beta	7035 µg
Carotene, alpha	0 µg
Cryptoxanthin, beta	0 µg
Vitamin A, IU	11726 IU
Lycopene	0 µg
Lutein + zeaxanthin	12651 µg
Vitamin E (alpha-tocopherol)	2.9 mg
Vitamin E, added	0 mg
Tocopherol, beta	0.01 mg
Tocopherol, gamma	0.14 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)	372 µg
Dihydrophylloquinone	0 µg
Fatty acids, total saturated	0.041 g	0.04%
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	0.041 g	0.04%
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	0.082 g	0.08%
18:2 undifferentiated	0 g
18:3 undifferentiated, octadecatrienoic, linolenic	0.082 g	0.08%
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	0.1 g	0.1%
Threonine	0.217 g	0.22%
Isoleucine	0.126 g	0.13%
Leucine	0.202 g	0.20%
Lysine	0.251 g	0.25%
Methionine	0.052 g	0.05%
Cystine	0.029 g	0.03%
Phenylalanine	0.207 g	0.21%
Tyrosine	0.215 g	0.22%