Calorie content Spinach, boiled, with salt. Chemical composition and nutritional value.

Nutritional value and chemical composition.

The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams edible part.
NutrientQuantityNorm**% of the norm in 100 g% of the norm in 100 kcal100% normal
Calorie value23 kCal1684 kCal1.4%6.1%7322 g
Proteins2.97 g76 g3.9%17%2559 g
Fats0.26 g56 g0.5%2.2%21538 g
Carbohydrates1.35 g219 g0.6%2.6%16222 g
Alimentary fiber2.4 g20 g12%52.2%833 g
Water91.21 g2273 g4%17.4%2492 g
Ash1.81 g~
Vitamins
Vitamin A, RE524 μg900 μg58.2%253%172 g
beta Carotene6.288 mg5 mg125.8%547%80 g
Lutein + Zeaxanthin11308 μg~
Vitamin B1, thiamine0.095 mg1.5 mg6.3%27.4%1579 g
Vitamin B2, riboflavin0.236 mg1.8 mg13.1%57%763 g
Vitamin B4, choline19.7 mg500 mg3.9%17%2538 g
Vitamin B5, pantothenic0.145 mg5 mg2.9%12.6%3448 g
Vitamin B6, pyridoxine0.242 mg2 mg12.1%52.6%826 g
Vitamin B9, folate146 μg400 μg36.5%158.7%274 g
Vitamin C, ascorbic9.8 mg90 mg10.9%47.4%918 g
Vitamin E, alpha tocopherol, TE2.08 mg15 mg13.9%60.4%721 g
Vitamin K, phylloquinone493.6 μg120 μg411.3%1788.3%24 g
Vitamin PP, NE0.49 mg20 mg2.5%10.9%4082 g
Betaine89 mg~
Macronutrients
Potassium, K466 mg2500 mg18.6%80.9%536 g
Calcium, Ca136 mg1000 mg13.6%59.1%735 g
Magnesium, Mg87 mg400 mg21.8%94.8%460 g
Sodium, Na306 mg1300 mg23.5%102.2%425 g
Sulfur, S29.7 mg1000 mg3%13%3367 g
Phosphorus, P56 mg800 mg7%30.4%1429 g
Trace Elements
Iron, Fe3.57 mg18 mg19.8%86.1%504 g
Manganese, Mn0.935 mg2 mg46.8%203.5%214 g
Copper, Cu174 μg1000 μg17.4%75.7%575 g
Selenium, Se1.5 μg55 μg2.7%11.7%3667 g
Fluorine, F37.8 μg4000 μg0.9%3.9%10582 g
Zinc, Zn0.76 mg12 mg6.3%27.4%1579 g
Digestible carbohydrates
Mono- and disaccharides (sugars)0.43 gmax 100 г
Essential Amino Acids
Arginine *0.168 g~
valine0.168 g~
Histidine *0.066 g~
Isoleucine0.152 g~
leucine0.231 g~
lysine0.182 g~
methionine0.055 g~
threonine0.127 g~
tryptophan0.04 g~
phenylalanine0.134 g~
Replaceable amino acids
alanine0.147 g~
Aspartic acid0.25 g~
glycine0.14 g~
Glutamic acid0.357 g~
Proline0.116 g~
serine0.107 g~
tyrosine0.113 g~
Cysteine0.035 g~
Saturated fatty acids
Saturated fatty acids0.043 gmax 18.7 г
14: 0 Myristic0.006 g~
16: 0 Palmitic0.033 g~
18: 0 Stearin0.003 g~
Monounsaturated fatty acids0.006 gmin 16.8 г
16: 1 Palmitoleic0.003 g~
18: 1 Olein (omega-9)0.003 g~
Polyunsaturated fatty acids0.109 gfrom 11.2 to 20.61%4.3%
18: 2 Linoleic0.017 g~
18: 3 Linolenic0.092 g~
Omega-3 fatty acids0.092 gfrom 0.9 to 3.710.2%44.3%
Omega-6 fatty acids0.017 gfrom 4.7 to 16.80.4%1.7%
 

The energy value is 23 kcal.

  • cup = 180 g (41.4 kCal)
Spinach, boiled, with salt rich in vitamins and minerals such as: vitamin A – 58,2%, beta-carotene – 125,8%, vitamin B2 – 13,1%, vitamin B6 – 12,1%, vitamin B9 – 36,5%, vitamin E – 13,9%, vitamin K – 411,3%, potassium – 18,6%, calcium – 13,6%, magnesium – 21,8%, iron – 19,8%, manganese – 46,8%, copper – 17,4%
  • Vitamin A is responsible for normal development, reproductive function, skin and eye health, and maintaining immunity.
  • B-carotene is provitamin A and has antioxidant properties. 6 mcg of beta-carotene is equivalent to 1 mcg of vitamin A.
  • Vitamin B2 participates in redox reactions, enhances the color sensitivity of the visual analyzer and dark adaptation. Insufficient intake of vitamin B2 is accompanied by a violation of the condition of the skin, mucous membranes, impaired light and twilight vision.
  • Vitamin B6 participates in the maintenance of the immune response, inhibition and excitation processes in the central nervous system, in the conversion of amino acids, in the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of erythrocytes, maintenance of the normal level of homocysteine ​​in the blood. Insufficient intake of vitamin B6 is accompanied by a decrease in appetite, a violation of the condition of the skin, the development of homocysteinemia, anemia.
  • Vitamin B6 as a coenzyme, they participate in the metabolism of nucleic acids and amino acids. Folate deficiency leads to impaired synthesis of nucleic acids and protein, which results in inhibition of cell growth and division, especially in rapidly proliferating tissues: bone marrow, intestinal epithelium, etc. Insufficient consumption of folate during pregnancy is one of the causes of prematurity, malnutrition, congenital malformations and developmental disorders of the child. A strong association has been shown between folate and homocysteine ​​levels and the risk of cardiovascular disease.
  • Vitamin E possesses antioxidant properties, is necessary for the functioning of the gonads, heart muscle, is a universal stabilizer of cell membranes. With a deficiency of vitamin E, hemolysis of erythrocytes and neurological disorders are observed.
  • Vitamin K regulates blood clotting. Lack of vitamin K leads to an increase in blood clotting time, a lowered content of prothrombin in the blood.
  • potassium is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, participates in the processes of nerve impulses, pressure regulation.
  • Calcium is the main component of our bones, acts as a regulator of the nervous system, participates in muscle contraction. Calcium deficiency leads to demineralization of the spine, pelvic bones and lower extremities, increases the risk of osteoporosis.
  • Magnesium participates in energy metabolism, synthesis of proteins, nucleic acids, has a stabilizing effect on membranes, is necessary to maintain homeostasis of calcium, potassium and sodium. Lack of magnesium leads to hypomagnesemia, an increased risk of developing hypertension, heart disease.
  • Iron is a part of proteins of various functions, including enzymes. Participates in the transport of electrons, oxygen, ensures the course of redox reactions and activation of peroxidation. Insufficient consumption leads to hypochromic anemia, myoglobin-deficient atony of skeletal muscles, increased fatigue, myocardiopathy, atrophic gastritis.
  • Manganese participates in the formation of bone and connective tissue, is part of the enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; essential for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by a slowdown in growth, disorders in the reproductive system, increased fragility of bone tissue, disorders of carbohydrate and lipid metabolism.
  • Copper is a part of enzymes with redox activity and involved in iron metabolism, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing the tissues of the human body with oxygen. The deficiency is manifested by disorders in the formation of the cardiovascular system and skeleton, the development of connective tissue dysplasia.
Tags: calorie content 23 kcal, chemical composition, nutritional value, vitamins, minerals, how is Spinach useful, boiled, with salt, calories, nutrients, useful properties Spinach, boiled, with salt

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