Vegetables · Nutrition facts

Boiled Spinach, Drained, without Salt

23 calories and 3 g of protein per 100 g. Reported fiber: 2.4 g.

USDA SR LegacyPublished Apr 2019

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Spinach, cooked, boiled, drained, without salt

Source category: Vegetables and Vegetable Products
Nutrition basis: Per 100 g
Source record: USDA FDC 168463
Publication date: Apr 2019

On a 100 g basis, this record has more protein than 66% of 1,428 other complete vegetables profiles.

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The source matters

SR Legacy is USDA’s final historical reference release from 2018. It combines analyses, calculations, and literature. The publication date in FoodData Central is not the date every nutrient was measured.

Read about this dataset

Your portion, your numbers

Amount gUse a portion

41calories

in 180 g

Nutrient	Amount	Daily value
Protein	5.3 g	—
Carbohydrate	6.8 g	2%
Fat	0.5 g	1%
Fiber	4.3 g	15%
Total sugars	0.8 g	—
Sodium	126 mg	5%
Saturated fat	0.1 g	0%
Potassium	839 mg	18%
Calcium	245 mg	19%
Iron	6.43 mg	36%
Magnesium	157 mg	37%
Vitamin C	17.6 mg	20%
Vitamin D	0 µg	0%

Estimated energy from macros

Protein 41%Carbs 51%Fat 8%

Uses 4 kcal/g for protein and carbohydrate, 9 for fat. Fiber, alcohol, and label rounding can make this differ from reported calories.

Daily values use the FDA adult reference for a 2,000-calorie diet. Your needs may differ. A dash means no reported value or no daily value shown.

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These are nutrition comparisons, not equivalent ingredients. Check preparation, taste, serving size, and the current package before making a substitution.

Reported variation in the reference data

A food is more than one number.

Where the source reports a minimum and maximum, you can see that range alongside the displayed value.

Nutrient	Displayed value	Reported minimum	Reported maximum	Data points
Fluoride, FPer 100 g	37.8 ug	20 ug	70.3 ug	20
Carotene, betaPer 100 g	6,288 ug	4,130 ug	9,480 ug	28
Lutein + zeaxanthinPer 100 g	11,308 ug	5,300 ug	20,300 ug	24

These are source-reported summary fields, not a predicted range for your particular food or a statistical confidence interval.

All 92 reported nutrient values Per 100 g

Nutrient	Amount	USDA identifier
Water	91.21 g	1051
Energy	23 kcal	1008
Energy	96 kj	1062
Protein	2.97 g	1003
Total lipid (fat)	0.26 g	1004
Ash	1.81 g	1007
Carbohydrate, by difference	3.75 g	1005
Fiber, total dietary	2.4 g	1079
Sugars, Total	0.43 g	2000
Calcium, Ca	136 mg	1087
Iron, Fe	3.57 mg	1089
Magnesium, Mg	87 mg	1090
Phosphorus, P	56 mg	1091
Potassium, K	466 mg	1092
Sodium, Na	70 mg	1093
Zinc, Zn	0.76 mg	1095
Copper, Cu	0.174 mg	1098
Manganese, Mn	0.935 mg	1101
Selenium, Se	1.5 µg	1103
Fluoride, F	37.8 µg	1099
Vitamin C, total ascorbic acid	9.8 mg	1162
Thiamin	0.095 mg	1165
Riboflavin	0.236 mg	1166
Niacin	0.49 mg	1167
Pantothenic acid	0.145 mg	1170
Vitamin B-6	0.242 mg	1175
Folate, total	146 µg	1177
Folic acid	0 µg	1186
Folate, food	146 µg	1187
Folate, DFE	146 µg	1190
Choline, total	19.7 mg	1180
Betaine	89 mg	1198
Vitamin B-12	0 µg	1178
Vitamin B-12, added	0 µg	1246
Vitamin A, RAE	524 µg	1106
Retinol	0 µg	1105
Carotene, beta	6,288 µg	1107
Carotene, alpha	0 µg	1108
Cryptoxanthin, beta	0 µg	1120
Vitamin A, IU	10,481 iu	1104
Lycopene	0 µg	1122
Lutein + zeaxanthin	11,308 µg	1123
Vitamin E (alpha-tocopherol)	2.08 mg	1109
Vitamin E, added	0 mg	1242
Vitamin D (D2 + D3), International Units	0 iu	1110
Vitamin D (D2 + D3)	0 µg	1114
Vitamin K (phylloquinone)	493.6 µg	1185
Fatty acids, total saturated	0.043 g	1258
SFA 4:0	0 g	1259
SFA 6:0	0 g	1260
SFA 8:0	0 g	1261
SFA 10:0	0 g	1262
SFA 12:0	0 g	1263
SFA 14:0	0.006 g	1264
SFA 16:0	0.033 g	1265
SFA 18:0	0.003 g	1266
Fatty acids, total monounsaturated	0.006 g	1292
MUFA 16:1	0.003 g	1275
MUFA 18:1	0.003 g	1268
MUFA 20:1	0 g	1277
MUFA 22:1	0 g	1279
Fatty acids, total polyunsaturated	0.109 g	1293
PUFA 18:2	0.017 g	1269
PUFA 18:3	0.092 g	1270
PUFA 18:4	0 g	1276
PUFA 20:4	0 g	1271
PUFA 20:5 n-3 (EPA)	0 g	1278
PUFA 22:5 n-3 (DPA)	0 g	1280
PUFA 22:6 n-3 (DHA)	0 g	1272
Fatty acids, total trans	0 g	1257
Cholesterol	0 mg	1253
Tryptophan	0.04 g	1210
Threonine	0.127 g	1211
Isoleucine	0.152 g	1212
Leucine	0.231 g	1213
Lysine	0.182 g	1214
Methionine	0.055 g	1215
Cystine	0.035 g	1216
Phenylalanine	0.134 g	1217
Tyrosine	0.113 g	1218
Valine	0.168 g	1219
Arginine	0.168 g	1220
Histidine	0.066 g	1221
Alanine	0.147 g	1222
Aspartic acid	0.25 g	1223
Glutamic acid	0.357 g	1224
Glycine	0.14 g	1225
Proline	0.116 g	1226
Serine	0.107 g	1227
Alcohol, ethyl	0 g	1018
Caffeine	0 mg	1057
Theobromine	0 mg	1058

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Explore more records in the same food group. Preparation and ingredients can change the numbers.

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