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Spinach

Spinach

EverydayFresh

Spinach is a tender leafy green vegetable renowned for its exceptional nutrient density, providing significant amounts of iron, vitamins A/C/K, folate, and magnesium with minimal calories. The fresh leaves have a mild, slightly earthy flavor and delicate texture, making them versatile for raw salads, steamed side dishes, or sautéed applications. While highly nutritious, spinach contains oxalic acid which can inhibit mineral absorption, though cooking reduces this compound.

Macro Impact

A 1 cup serving contains 7 calories, 1g protein, 1g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 7 calories?
Walking3.5 mph, moderate pace
2 min
YogaModerate effort, gentle pace
1 min
SwimmingModerate effort, freestyle
1 min
Biking12-14 mph, moderate effort
1 min
StairsStair climbing, moderate pace
1 min
Running5 mph (12 min/mile)
1 min

Nutrition Facts

Serving size1 cup (30 g)
Amount per serving
Calories7
% Daily Value*
Total Fat0.1g
0%
Saturated Fat0.0g
0%
Trans Fat0g
Polyunsaturated Fat0.1g
Monounsaturated Fat0.0g
Cholesterol0mg
0%
Sodium20mg
1%
Total Carbohydrate1g
0%
Dietary Fiber0.6g
2%
Total Sugars0.1g
Includes Added Sugars0g
0%
Protein0.8g
Vitamin D0mcg
0%
Calcium33mg
3%
Iron1.0mg
6%
Potassium157mg
3%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
1 / 275 g
0%
Fiber
1 / 28 g
2%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
0 / 78 g
0%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
0%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
1 / 80 g
1%
Amino Acids
Histidine
0 / 3 g
1%
Isoleucine
0 / 2 g
2%
Leucine
0 / 3 g
2%
Lysine
0 / 2 g
2%
Methionine
0 / 1 g
1%
Phenylalanine
0 / 2 g
2%
Threonine
0 / 1 g
3%
Tryptophan
0 / 0 g
4%
Valine
0 / 2 g
2%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
2%
Riboflavin, B2
0 / 1 mg
5%
Niacin, B3
0 / 15 mg
1%
Pantothenic Acid, B5
0 / 5 mg
1%
Pyridoxine, B6
0 / 1 mg
5%
Biotin, B7
1 / 30 mcg
2%
Cobalamin, B12
0 / 2 mcg
0%
Folate
61 / 400 mcg
15%
Vitamin A
164 / 800 mcg
20%
Vitamin C
11 / 83 mg
13%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
5%
Vitamin K
153 / 105 mcg
145%
Minerals
Calcium
33 / 1k mg
3%
Copper
0 / 1 mg
4%
Iron
1 / 13 mg
8%
Magnesium
24 / 370 mg
6%
Manganese
0 / 2 mg
17%
Phosphorous
14 / 700 mg
2%
Potassium
157 / 3k mg
5%
Selenium
0 / 55 mcg
0%
Sodium
20 / 2.3k mg
1%
Zinc
0 / 10 mg
2%
Chromium
3 / 30 mcg
9%
Molybdenum
0 / 45 mcg
0%
Iodine
1 / 150 mcg
1%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
27 g
Caffeine
0 mg
Choline
6 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Spinach, raw. USDA Standard Reference, Legacy. Food ID 168462.
  2. 2.Spinach, raw. Canadian Nutrient File. Food ID 2213.
  3. 3.Spinach, raw. Frida. Public Food Key 50.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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