Vegetables • Deep Nutrition Analytics
Spinach, cooked, boiled, drained, without salt
As a recognized vegetables, Spinach, cooked, boiled, drained, without salt delivers 23 calories per 100g, with energy primarily anchored by protein (3g) to support daily activity. Remarkably, just 100g supplies an outstanding 412% DV of Vitamin K (494 µg), ranking it among the most concentrated natural sources. Its light energy profile (0.2 kcal/g) makes it an efficient nutritional asset, maximizing vitamin and mineral return on caloric intake.
- Protein
- 3 g
- Carbohydrates
- 3.8 g
- Fat
- 0.3 g
- Fiber
- 2.4 g
Produce Profile: Hydration & Micronutrients
Spinach, cooked, boiled, drained, without salt provides natural botanical nutrition with 23 calories per 100g. Providing 2.4g of dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Magnesium Support
Offers 87 mg of magnesium, an enzymatic cofactor involved in over 300 biochemical reactions including ATP energy synthesis.
Nutrient Density Payload
Contains 6 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Carbohydrate, by difference | 3.8 g |
| Energy | 96 kJ |
| Total lipid (fat) | 0.3 g |
| Total Sugars | 0.4 g |
| Protein | 3 g |
| Fiber, total dietary | 2.4 g |
| Energy | 23 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin K | 494 µg |
| Vitamin A | 524 µg |
| Manganese | 0.9 mg |
| Magnesium | 87 mg |
| Iron | 3.6 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, RAE | 524 µg |
| Vitamin A, IU | 10500 IU |
| Vitamin E (alpha-tocopherol) | 2.1 mg |
| Vitamin B-6 | 0.2 mg |
| Vitamin C, total ascorbic acid | 9.8 mg |
| Vitamin K (phylloquinone) | 494 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Selenium, Se | 1.5 µg |
| Calcium, Ca | 136 mg |
| Potassium, K | 466 mg |
| Zinc, Zn | 0.8 mg |
| Iron, Fe | 3.6 mg |
| Magnesium, Mg | 87 mg |
| Phosphorus, P | 56 mg |
| Sodium, Na | 70 mg |
| Copper, Cu | 0.2 mg |
| Manganese, Mn | 0.9 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Fluoride, F | 37.8 µg |
| Lutein + zeaxanthin | 11300 µg |
| Carotene, beta | 6290 µg |
| Folate, food | 146 µg |
| Fatty acids, total saturated | 0 g |
| SFA 14:0 | 0 g |
| MUFA 16:1 | 0 g |
| SFA 16:0 | 0 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0 g |
| PUFA 18:2 | 0 g |
| PUFA 18:3 | 0.1 g |
| Fatty acids, total monounsaturated | 0 g |
| Fatty acids, total polyunsaturated | 0.1 g |
| Folate, DFE | 146 µg |
| Betaine | 89 mg |
| Isoleucine | 0.2 g |
| Leucine | 0.2 g |
| Lysine | 0.2 g |
| Cystine | 0 g |
| Valine | 0.2 g |
| Arginine | 0.2 g |
| Histidine | 0.1 g |
| Aspartic acid | 0.3 g |
| Serine | 0.1 g |
| Niacin | 0.5 mg |
| Pantothenic acid | 0.1 mg |
| Water | 91.2 g |
| Tryptophan | 0 g |
| Ash | 1.8 g |
| Thiamin | 0.1 mg |
| Riboflavin | 0.2 mg |
| Folate, total | 146 µg |
| Threonine | 0.1 g |
| Methionine | 0.1 g |
| Phenylalanine | 0.1 g |
| Tyrosine | 0.1 g |
| Alanine | 0.1 g |
| Glutamic acid | 0.4 g |
| Glycine | 0.1 g |
| Proline | 0.1 g |
| Choline, total | 19.7 mg |
Serving calculator
Common serving sizes
- cup180 g
Compare Spinach, cooked, boiled, drained, without salt with Category Peers
Spinach, cooked, boiled, drained, without salt vs Spinach, cooked, boiled, drained, with salt
Compared to Spinach, cooked, boiled, drained, with salt, Spinach, cooked, boiled, drained, without salt has 0% more carbohydrates and 0% higher calories per 100g.
Spinach, raw vs Spinach, cooked, boiled, drained, without salt
Compared to Spinach, raw, Spinach, cooked, boiled, drained, without salt has 65% less Vitamin C and 0% lower calories per 100g.
Frequently Asked Questions
How many calories are in Spinach, cooked, boiled, drained, without salt?
A standard 100-gram serving of Spinach, cooked, boiled, drained, without salt contains 23 calories (96 kJ), alongside 3g of protein, 3.8g of carbohydrates, and 0.3g of fat.
In common serving sizes:- 180g (cup): ~41 kcal
Is Spinach, cooked, boiled, drained, without salt suitable for a keto or low-carb diet?
Yes. With only 1.4g of net carbs per 100g (3.8g total carbohydrates minus 2.4g dietary fiber), Spinach, cooked, boiled, drained, without salt is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Spinach, cooked, boiled, drained, without salt?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Spinach, cooked, boiled, drained, without salt are:
- Vitamin K: 494 µg (412% of your daily value)
- Vitamin A: 524 µg (58% of your daily value)
- Manganese: 0.935 mg (41% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 168463).