Vegetables
Leafy Greens & Salads
Phytochemical data available
High fibre
High protein
🇬🇧 CoFID 2021 · 17-417
✦ Concentrated minerals
✦ Iron source
✦ Magnesium
✦ Long shelf life
Spinach is a dark leafy green rich in vitamin K, vitamin A, folate, iron and magnesium. It contains oxalates that reduce calcium and iron absorption, but remains a useful source of these minerals as part of a varied diet.
🍳
Preparation note
Drying concentrates iron, magnesium and calcium per gram but largely destroys vitamin C; rehydrate before use and keep cooking brief.
Sources:
CoFID 2021
Where Spinach, dried Stands Out
Micronutrient
Potassium
4,350 mg
per 100g · tap to explore →
Micronutrient
Calcium
1,480 mg
per 100g · tap to explore →
Micronutrient
Chloride
850 mg
per 100g · tap to explore →
Micronutrient
Magnesium
470 mg
per 100g · tap to explore →
Flavonols
Kaempferol
3.40 mg
per 100g · USDA Flavonoid DB 3.3 (2018); NDB_No 99656 · tap to explore →
Flavonols
Quercetin
2.01 mg
per 100g · USDA Flavonoid DB 3.3 (2018); NDB_No 99656 · tap to explore →
Flavonols
Myricetin
0.010 mg
per 100g · USDA Flavonoid DB 3.3 (2018); NDB_No 99107 · tap to explore →
Macronutrients per 100g
889
kJ
Energy
24.3
g
Protein
13.8
g
Carbs
18.2
g
Fibre
6.90
g
Fat
12.9
g
Sugars
0.90
g
Saturates
3.05
g
Salt
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 4,350 mg | 200% | |
| Calcium | 1,480 mg | 185% | |
| Chloride | 850 mg | 106% | |
| Magnesium | 470 mg | 125% | |
| Phosphorus | 390 mg | 56% | |
| Iron | 18.2 mg | 130% | |
| Vitamin E (alpha-TE) | 14.9 mg | 124% | |
| Niacin (B3) | 10.4 mg | 65% | |
| Selenium | 9.00 µg | 16% | |
| Zinc | 6.10 mg | 61% | |
| Manganese | 5.20 mg | 200% | |
| Copper | 0.350 mg | 35% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Vitamin A (RAE) | 0.000 µg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Iodine | 17.0 µg | 11% | |
| Polyunsaturated fat (PUFA) | 4.30 g | — | |
| Monounsaturated fat | 0.900 g | — | |
| Glucose (dextrose) | 4.30 g | — | |
| Fructose | 4.30 g | — | |
| Sucrose | 4.30 g | — | |
| Cholesterol | 0.000 mg | — | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.
Phytochemicals
Flavonols
Kaempferol
3.40 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 99656
Flavonols
Quercetin
2.01 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 99656
Flavonols
Myricetin
0.010 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 99107
Flavonols
Isorhamnetin
0.000 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 99107
Flavones
Luteolin
0.040 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 99107
Flavones
Apigenin
0.010 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 99107
Isoflavonoids
Isoflavonoids (total)
0.000 mg / 100g
USDA Isoflavone DB 2.1 (2015); NDB_No 11457
Isoflavonoids
Genistein
0.000 mg / 100g
USDA Isoflavone DB 2.1 (2015); NDB_No 11457
Isoflavonoids
Daidzein
0.000 mg / 100g
USDA Isoflavone DB 2.1 (2015); NDB_No 11457
Primary data source for this entry:
McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID 2021), Public Health England. Source record tag: CoFID 2021.
Phytochemical data: USDA Flavonoid Database Release 3.3 (2018) and published analytical literature as indicated on each compound.
All values are per 100g fresh weight unless stated.
% Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011.
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