Vegetables • Deep Nutrition Analytics
Spinach, raw
As a recognized vegetables, Spinach, raw delivers 23 calories per 100g, with energy primarily anchored by balanced macronutrients (23 kcal) to support daily activity. Notably, a single 100g serving delivers an exceptional 403% DV of Vitamin K (483 µg), making it an elite dietary source. Its light energy profile (0.2 kcal/g) makes it an efficient nutritional asset, maximizing vitamin and mineral return on caloric intake.
- Protein
- 2.9 g
- Carbohydrates
- 3.6 g
- Fat
- 0.4 g
- Fiber
- 2.2 g
Produce Profile: Hydration & Micronutrients
Spinach, raw provides natural botanical nutrition with 23 calories per 100g. Providing 2.2g of dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Potassium Rich
Supplies 558 mg of dietary potassium (12% DV), promoting healthy blood pressure regulation and neuromuscular fluid balance.
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 |
|---|---|
| Protein | 2.9 g |
| Fiber, total dietary | 2.2 g |
| Total Sugars | 0.4 g |
| Total lipid (fat) | 0.4 g |
| Carbohydrate, by difference | 3.6 g |
| Energy | 23 kcal |
| Energy | 97 kJ |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin K | 483 µg |
| Vitamin A | 469 µg |
| Manganese | 0.9 mg |
| Vitamin C | 28.1 mg |
| Magnesium | 79 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-6 | 0.2 mg |
| Vitamin C, total ascorbic acid | 28.1 mg |
| Vitamin E (alpha-tocopherol) | 2 mg |
| Vitamin K (phylloquinone) | 483 µg |
| Vitamin A, RAE | 469 µg |
| Vitamin A, IU | 9380 IU |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 99 mg |
| Potassium, K | 558 mg |
| Zinc, Zn | 0.5 mg |
| Iron, Fe | 2.7 mg |
| Magnesium, Mg | 79 mg |
| Phosphorus, P | 49 mg |
| Sodium, Na | 79 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0.9 mg |
| Selenium, Se | 1 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Niacin | 0.7 mg |
| Pantothenic acid | 0.1 mg |
| Isoleucine | 0.1 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 | 0.2 g |
| Serine | 0.1 g |
| Ash | 1.7 g |
| Thiamin | 0.1 mg |
| Riboflavin | 0.2 mg |
| Folate, total | 194 µg |
| Tryptophan | 0 g |
| Threonine | 0.1 g |
| Methionine | 0.1 g |
| Phenylalanine | 0.1 g |
| Tyrosine | 0.1 g |
| Alanine | 0.1 g |
| Glutamic acid | 0.3 g |
| Glycine | 0.1 g |
| Proline | 0.1 g |
| Phytosterols | 9 mg |
| Fructose | 0.1 g |
| Carotene, beta | 5630 µg |
| Galactose | 0.1 g |
| Lutein + zeaxanthin | 12200 µg |
| Sucrose | 0.1 g |
| Glucose | 0.1 g |
| Water | 91.4 g |
| Choline, total | 19.3 mg |
| Folate, DFE | 194 µg |
| Betaine | 103 mg |
| 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 | 0.2 g |
| Tocopherol, gamma | 0.2 mg |
| Folate, food | 194 µg |
| Fatty acids, total saturated | 0.1 g |
| SFA 14:0 | 0 g |
| MUFA 16:1 | 0 g |
Serving calculator
Common serving sizes
- bunch340 g
- leaf10 g
- cup30 g
- package (10 oz)284 g
Compare Spinach, raw with Category Peers
Spinach, raw vs Spinach, cooked, boiled, drained, with salt
Compared to Spinach, cooked, boiled, drained, with salt, Spinach, raw has 187% more Vitamin C and 0% higher calories per 100g.
Spinach, raw vs Spinach, cooked, boiled, drained, without salt
Compared to Spinach, cooked, boiled, drained, without salt, Spinach, raw has 187% more Vitamin C and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Spinach, raw?
A standard 100-gram serving of Spinach, raw contains 23 calories (96 kJ), alongside 2.9g of protein, 3.6g of carbohydrates, and 0.4g of fat.
In common serving sizes:- 340g (bunch): ~78 kcal
- 10g (leaf): ~2 kcal
- 30g (cup): ~7 kcal
Is Spinach, raw suitable for a keto or low-carb diet?
Yes. With only 1.4g of net carbs per 100g (3.6g total carbohydrates minus 2.2g dietary fiber), Spinach, raw is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Spinach, raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Spinach, raw are:
- Vitamin K: 483 µg (403% of your daily value)
- Vitamin A: 469 µg (52% of your daily value)
- Manganese: 0.897 mg (39% 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 168462).