Spinach
Cooked, boiled, drained, without salt
20 oz of spinach (Cooked, boiled, drained, without salt) contains 130 Calories. The macronutrient breakdown is 51% carbs, 8% fat, and 41% protein. This is a good source of fiber (49% of your Daily Value), potassium (56% of your Daily Value), and calcium (77% of your Daily Value).
Nutrition Facts
For 20 oz of spinach (567g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 130 | |
| Fats | 1g | 2% |
| Saturated fats | 0.2g | 1% |
| Trans fats | – | |
| Cholesterol | 0mg | 0% |
| Sodium | 397mg | 17% |
| Carbs | 21g | 8% |
| Net carbs | 8g | |
| Fiber | 14g | 49% |
| Sugar | 2g | |
| Protein | 17g | |
| Calcium | 771mg | 77% |
| Iron | 20mg | 253% |
| Potassium | 2642mg | 56% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 35653μg | |
| Caffeine | 0mg | |
| Choline | 112mg | 20% |
| Copper | 1mg | 110% |
| Fluoride | 214μg | |
| Folate (B9) | 828μg | 207% |
| Lycopene | 0μg | |
| Magnesium | 493mg | 117% |
| Manganese | 5mg | 230% |
| Niacin | 3mg | 17% |
| Pantothenic acid | 1mg | 16% |
| Phosphorus | 318mg | 45% |
| Retinol | 0μg | |
| Riboflavin (B2) | 1mg | 103% |
| Selenium | 9μg | 15% |
| Theobromine | 0mg | |
| Thiamine | 1mg | 45% |
| Vitamin A IU | 59427IU | |
| Vitamin A | 2971μg | 330% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 1mg | 106% |
| Vitamin C | 56mg | 62% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | – | |
| Vitamin D3 | – | |
| Vitamin E | 12mg | 79% |
| Vitamin K | 2799μg | 2332% |
| Zinc | 4mg | 39% |
| Sugars | ||
| Sugar | 2g | |
| Sucrose | – | |
| Glucose | – | |
| Fructose | – | |
| Lactose | – | |
| Maltose | – | |
| Galactose | – | |
| Starch | – | |
| Fats | ||
| Saturated fats | 0.2g | 1% |
| Monounsaturated fats | 0g | |
| Polyunsaturated fats | 1g | |
| Trans fats | – | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | – | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 1g | |
| Cystine | 0.2g | |
| Glutamic acid | 2g | |
| Glycine | 1g | |
| Histidine | 0.4g | |
| Hydroxyproline | – | |
| Isoleucine | 1g | |
| Leucine | 1g | |
| Lysine | 1g | |
| Methionine | 0.3g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.2g | |
| Tyrosine | 1g | |
| Valine | 1g | |
