Nutritional value and chemical composition.
The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams edible part.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie value | 23 kCal | 1684 kCal | 1.4% | 6.1% | 7322 g |
| Proteins | 2.86 g | 76 g | 3.8% | 16.5% | 2657 g |
| Fats | 0.39 g | 56 g | 0.7% | 3% | 14359 g |
| Carbohydrates | 1.43 g | 219 g | 0.7% | 3% | 15315 g |
| Alimentary fiber | 2.2 g | 20 g | 11% | 47.8% | 909 g |
| Water | 91.4 g | 2273 g | 4% | 17.4% | 2487 g |
| Ash | 1.72 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 469 μg | 900 μg | 52.1% | 226.5% | 192 g |
| beta Carotene | 5.626 mg | 5 mg | 112.5% | 489.1% | 89 g |
| Lutein + Zeaxanthin | 12198 μg | ~ | |||
| Vitamin B1, thiamine | 0.078 mg | 1.5 mg | 5.2% | 22.6% | 1923 g |
| Vitamin B2, riboflavin | 0.189 mg | 1.8 mg | 10.5% | 45.7% | 952 g |
| Vitamin B4, choline | 19.3 mg | 500 mg | 3.9% | 17% | 2591 g |
| Vitamin B5, pantothenic | 0.065 mg | 5 mg | 1.3% | 5.7% | 7692 g |
| Vitamin B6, pyridoxine | 0.195 mg | 2 mg | 9.8% | 42.6% | 1026 g |
| Vitamin B9, folate | 194 μg | 400 μg | 48.5% | 210.9% | 206 g |
| Vitamin C, ascorbic | 28.1 mg | 90 mg | 31.2% | 135.7% | 320 g |
| Vitamin E, alpha tocopherol, TE | 2.03 mg | 15 mg | 13.5% | 58.7% | 739 g |
| gamma Tocopherol | 0.18 mg | ~ | |||
| Vitamin K, phylloquinone | 482.9 μg | 120 μg | 402.4% | 1749.6% | 25 g |
| Vitamin PP, NE | 0.724 mg | 20 mg | 3.6% | 15.7% | 2762 g |
| Betaine | 102.6 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 558 mg | 2500 mg | 22.3% | 97% | 448 g |
| Calcium, Ca | 99 mg | 1000 mg | 9.9% | 43% | 1010 g |
| Magnesium, Mg | 79 mg | 400 mg | 19.8% | 86.1% | 506 g |
| Sodium, Na | 79 mg | 1300 mg | 6.1% | 26.5% | 1646 g |
| Sulfur, S | 28.6 mg | 1000 mg | 2.9% | 12.6% | 3497 g |
| Phosphorus, P | 49 mg | 800 mg | 6.1% | 26.5% | 1633 g |
| Trace Elements | |||||
| Iron, Fe | 2.71 mg | 18 mg | 15.1% | 65.7% | 664 g |
| Manganese, Mn | 0.897 mg | 2 mg | 44.9% | 195.2% | 223 g |
| Copper, Cu | 130 μg | 1000 μg | 13% | 56.5% | 769 g |
| Selenium, Se | 1 μg | 55 μg | 1.8% | 7.8% | 5500 g |
| Zinc, Zn | 0.53 mg | 12 mg | 4.4% | 19.1% | 2264 g |
| Digestible carbohydrates | |||||
| Mono- and disaccharides (sugars) | 0.42 g | max 100 г | |||
| galactose | 0.1 g | ~ | |||
| Glucose (dextrose) | 0.11 g | ~ | |||
| sucrose | 0.07 g | ~ | |||
| fructose | 0.15 g | ~ | |||
| Essential Amino Acids | |||||
| Arginine * | 0.162 g | ~ | |||
| valine | 0.161 g | ~ | |||
| Histidine * | 0.064 g | ~ | |||
| Isoleucine | 0.147 g | ~ | |||
| leucine | 0.223 g | ~ | |||
| lysine | 0.174 g | ~ | |||
| methionine | 0.053 g | ~ | |||
| threonine | 0.122 g | ~ | |||
| tryptophan | 0.039 g | ~ | |||
| phenylalanine | 0.129 g | ~ | |||
| Replaceable amino acids | |||||
| alanine | 0.142 g | ~ | |||
| Aspartic acid | 0.24 g | ~ | |||
| glycine | 0.134 g | ~ | |||
| Glutamic acid | 0.343 g | ~ | |||
| Proline | 0.112 g | ~ | |||
| serine | 0.104 g | ~ | |||
| tyrosine | 0.108 g | ~ | |||
| Cysteine | 0.035 g | ~ | |||
| Sterols | |||||
| Phytosterols | 9 mg | ~ | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 0.063 g | max 18.7 г | |||
| 14: 0 Myristic | 0.01 g | ~ | |||
| 16: 0 Palmitic | 0.049 g | ~ | |||
| 18: 0 Stearin | 0.004 g | ~ | |||
| Monounsaturated fatty acids | 0.01 g | min 16.8 г | 0.1% | 0.4% | |
| 16: 1 Palmitoleic | 0.005 g | ~ | |||
| 18: 1 Olein (omega-9) | 0.005 g | ~ | |||
| Polyunsaturated fatty acids | 0.165 g | from 11.2 to 20.6 | 1.5% | 6.5% | |
| 18: 2 Linoleic | 0.026 g | ~ | |||
| 18: 3 Linolenic | 0.138 g | ~ | |||
| Omega-3 fatty acids | 0.138 g | from 0.9 to 3.7 | 15.3% | 66.5% | |
| Omega-6 fatty acids | 0.026 g | from 4.7 to 16.8 | 0.6% | 2.6% |
The energy value is 23 kcal.
- cup = 30 g (6.9 kCal)
- package (10 oz) = 284 g (65.3 kCal)
- leaf = 10 g (2.3 kcal)
- bunch = 340 g (78.2 kcal)
Spinach, raw rich in vitamins and minerals such as: vitamin A – 52,1%, beta-carotene – 112,5%, vitamin B9 – 48,5%, vitamin C – 31,2%, vitamin E – 13,5%, vitamin K – 402,4%, potassium – 22,3%, magnesium – 19,8%, iron – 15,1%, manganese – 44,9%, copper – 13%
- 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 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 C participates in redox reactions, the functioning of the immune system, promotes the absorption of iron. Deficiency leads to loose and bleeding gums, nosebleeds due to increased permeability and fragility of the blood capillaries.
- 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.
- 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 Spinach is useful, raw, calories, nutrients, useful properties of Spinach, raw