Spinach
Spinach is a vegetable food — 23 kcal per 100 g, with 2.9 g protein, 3.6 g carbs and 0.4 g fat.
Calories & macros (per 100 g)
- Calories
- 23 kcal
- Protein
- 2.9 g
- Carbs
- 3.6 g
- Fat
- 0.4 g
- Fiber
- 2.2 g
Micronutrients
- Vitamin D
- 0 ug(0% DV)
- Calcium
- 99 mg(8% DV)
- Iron
- 2.71 mg(15% DV)
- Potassium
- 558 mg(12% DV)
- Magnesium
- 79 mg(19% DV)
- Zinc
- 0.53 mg(5% DV)
- Selenium
- 1 ug(2% DV)
- Vitamin C
- 28.1 mg(31% DV)
- Vitamin A
- 469 ug(52% DV)
- Vitamin B6
- 0.195 mg(11% DV)
- Vitamin B12
- 0 ug(0% DV)
- Folate
- 194 ug(49% DV)
- Thiamin
- 0.078 mg(7% DV)
- Riboflavin
- 0.189 mg(15% DV)
- Niacin
- 0.724 mg(5% DV)
- Vitamin E
- 2.03 mg(14% DV)
- Vitamin K
- 482.9 ug(402% DV)
- Total sugars
- 0.42 g
- Cholesterol
- 0 mg(0% DV)
Recipes using Spinach
- Ash-e reshteh (herb, bean & noodle soup)
- Avocado & Hemp Breakfast Bowl
- Borani Esfenaj (spinach yoghurt)
- Chicken & Rice Recovery Bowl
- Chickpea & spinach stew
- Chickpea Buddha Bowl
- Coconut Red Lentil Dal with Rice
- Ghormeh Sabzi (lighter)
- Kuku Sabzi (Persian herb frittata)
- Mediterranean Chicken Bowl
- Mediterranean Veggie Omelette
- Mushroom & Spinach Breakfast Skillet
- Spiced Chickpea Scramble with Corn Tortillas
- Spinach & feta rice bake
- Sweet Potato and Red Lentil Hash
- Tempeh breakfast hash with spinach
- Tuna Salad Wrap
- Turmeric Tofu Scramble on Toast
Nutrition figures are calculated from USDA FoodData Central records where available, cross-checked and maintained by our team.
These figures are a reference for planning, not medical advice. Check with a qualified professional before making major changes to your diet, especially with an injury or an existing health condition.