Spinach, per 100 g: 23 kcal, 2.9 g protein, 3.6 g carbohydrate, 2.2 g fibre, 0.4 g fat. Figures are the USDA reference values for “Spinach, raw”.
At 100 g it reaches the EU threshold to be called a source of vitamin k, folate, vitamin a, manganese. The table below gives the full composition, and every claim listed underneath is quoted from the EU register rather than written by us.
High protein50% of the energy in this food is proteinFat-freeUnder 0.5 g fat per 100 gSugars-freeUnder 0.5 g sugars per 100 gLow sodium79 mg sodium per 100 gLow energy23 kcal per 100 g
Nutritional value per 100 g
| Nutrient | Per 100 g | % NRV |
|---|---|---|
| Energy and macronutrients | ||
| Energy | 23 kcal | |
| Protein | 2.86 g | |
| Fat | 0.39 g | |
| of which saturates | 0.063 g | |
| of which monounsaturates | 0.01 g | |
| of which polyunsaturates | 0.165 g | |
| Carbohydrate | 3.63 g | |
| of which sugars | 0.42 g | |
| Fibre | 2.2 g | |
| Water | 91.4 g | |
| Cholesterol | 0 mg | |
| Minerals | ||
| Calcium | 99 mg | 12.4% |
| Iron | 2.71 mg | 19.4% |
| Magnesium | 79 mg | 21.1% |
| Phosphorus | 49 mg | 7% |
| Potassium | 558 mg | 27.9% |
| Sodium | 79 mg | |
| Zinc | 0.53 mg | 5.3% |
| Copper | 0.13 mg | 13% |
| Manganese | 0.897 mg | 44.9% |
| Selenium | 1 µg | 1.82% |
| Vitamins | ||
| Vitamin A | 469 µg | 58.6% |
| Vitamin D | 0 µg | |
| Vitamin E | 2.03 mg | 16.9% |
| Vitamin K | 483 µg | 644% |
| Vitamin C | 28.1 mg | 35.1% |
| Thiamine (B1) | 0.078 mg | 7.09% |
| Riboflavin (B2) | 0.189 mg | 13.5% |
| Niacin (B3) | 0.724 mg | 4.52% |
| Pantothenic acid (B5) | 0.065 mg | 1.08% |
| Vitamin B6 | 0.195 mg | 13.9% |
| Folate | 194 µg | 97% |
| Vitamin B12 | 0 µg | |
% NRV is the nutrient reference value for an average adult, as set in Annex XIII of Regulation (EU) 1169/2011. A blank cell means no reference value is defined for that nutrient, not that it is unimportant.
What this food is a source of
This food reaches the legal threshold for the claims below. The wording is quoted exactly from the EU register of authorised health claims — we have not written or paraphrased any of it.
High in Vitamin K644% NRV per 100 g
- Vitamin K contributes to normal blood clotting
- Vitamin K contributes to the maintenance of normal bones
High in Folate97% NRV per 100 g
- Folate contributes to normal blood formation
- Folate has a role in the process of cell division
High in Vitamin A58.6% NRV per 100 g
- Vitamin A contributes to the maintenance of normal vision
- Vitamin A contributes to the normal function of the immune system
- Vitamin A contributes to the maintenance of normal skin
High in Manganese44.9% NRV per 100 g
- Manganese contributes to normal energy-yielding metabolism
- Manganese contributes to the maintenance of normal bones
High in Vitamin C35.1% NRV per 100 g
- Vitamin C contributes to the normal function of the immune system
- Vitamin C contributes to normal collagen formation for the normal function of blood vessels
- Vitamin C increases iron absorption
Source of Potassium27.9% NRV per 100 g
- Potassium contributes to normal muscle function
- Potassium contributes to the maintenance of normal blood pressure
Source of Magnesium21.1% NRV per 100 g
- Magnesium contributes to normal energy-yielding metabolism
- Magnesium contributes to normal muscle function
Source of Iron19.4% NRV per 100 g
- Iron contributes to normal formation of red blood cells and haemoglobin
- Iron contributes to the reduction of tiredness and fatigue
Source of Vitamin E16.9% NRV per 100 g
- Vitamin E contributes to the protection of cells from oxidative stress
High protein49.7% of energy from protein
- Protein contributes to a growth in muscle mass
- Protein contributes to the maintenance of muscle mass
Where these numbers come from. Composition data: USDA FoodData Central, SR Legacy release, entry Spinach, raw (FDC ID 168462). Values are per 100 g of the food as described, and real foods vary with variety, season, soil, storage and cooking. Claim thresholds: Regulation (EC) 1924/2006. Claim wording: Regulation (EU) 432/2012.
This is reference information, not personal advice. Nutrient content is one small part of a diet, and no single food prevents or treats disease. If you are pregnant, managing a medical condition, or taking medication — particularly anticoagulants, thyroid medication or immunosuppressants, where diet can interact — ask your doctor or pharmacist before making changes.