Spinach Nutrition facts
Spinach
Spinach (Spinacia oleracea) is one of the incredible green-leafy vegetables often recognized as one of the functional foods for its health-benefiting antioxidants and anti-cancer compounds. Its tender, crispy, and dark-green leaves are one of the favorite ingredients of chefs all around the world.
Botanically, it belongs to the Amaranthaceae family and its scientific name: Spinacia oleracea.
Spinacia plant grows to about 1 foot in height. Although it can be grown year-round, the fresh greens are best available soon after the winter season from March through May in the Northern Hemisphere and from September until November in the South of the equator.
At least, two varieties of spinach are cultivated for their edible leaves; Savoy type with dark-green crinkle (wrinkled) leaves and flat-leaf variety with smooth surfaced leaves.
| Nutrition Principle | Nutrition Value | Percentage of RDA |
|---|---|---|
| Principle | ||
| Energy | 23 Kcal | 1% |
| Carbohydrates | 3.63 g | 3% |
| Protein | 2.86 g | 5% |
| Total Fat | 0.39 g | 1.5% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 2.2 g | 6% |
| Vitamins | ||
| Folates | 194 µg | 48.5% |
| Niacin | 0.724 mg | 4.5% |
| Pantothenic acid | 0.065 mg | 1% |
| Pyridoxine | 0.195 mg | 15% |
| Riboflavin | 0.189 mg | 14.5% |
| Thiamin | 0.078 mg | 6.5% |
| Vitamin A | 9377 IU | 312% |
| Vitamin C | 28.1 mg | 47% |
| Vitamin E | 2.03 mg | 13.5% |
| Vitamin K | 482.9 µg | 402% |
| Electrolytes | ||
| Sodium | 79 mg | 5% |
| Potassium | 558 mg | 12% |
| Minerals | ||
| Calcium | 99 mg | 10% |
| Copper | 0.130 mg | 14% |
| Iron | 2.71 mg | 34% |
| Magnesium | 79 mg | 20% |
| Manganese | 0.897 mg | 39% |
| Zinc | 0.53 mg | 5% |
| Phyto-nutrients | ||
| Carotene-ß | 5,626 µg | -- |
| Crypto-xanthin-ß | 0 µg | -- |
| Lutein-zeaxanthin | 12,198 µg | -- |