FoundationVegetables and Vegetable Productsvalues per 100 g

Spinach, mature

Energy

28 kcal / 100 g

Nutrients reported

Measured portions

Portion converter

Nutrition data is published per 100 g. Pick a portion to see what it works out to.

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Total weight

100 g

Nutrient	Per 100 g	In this amount
Energy (Atwater General Factors)(chosen energy value)	28 kcal	28 kcal
Water	92.4 g	92.4 g
Energy (Atwater Specific Factors)	22 kcal	22 kcal
Nitrogen	0.47 g	0.47 g
Protein	2.91 g	2.91 g
Total lipid (fat)	0.60 g	0.60 g
Ash	1.42 g	1.42 g
Carbohydrate, by difference	2.64 g	2.64 g
Carbohydrate, by summation	1.59 g	1.59 g
Fiber, total dietary	1.59 g	1.59 g
Calcium, Ca	66.6 mg	66.6 mg
Iron, Fe	1.05 mg	1.05 mg
Magnesium, Mg	93.0 mg	93.0 mg
Phosphorus, P	40.6 mg	40.6 mg
Potassium, K	459.7 mg	459.7 mg
Sodium, Na	106.6 mg	106.6 mg

Estimates. Portion weights are the published averages for this food. A cup of chopped carrot and a cup of sliced carrot do not weigh the same, so treat the result as approximate.

About zeros. A value of 0 may mean the nutrient is genuinely absent, or that it was not measured / was below the limit of detection. USDA does not distinguish between the two, so this site does not use 0 values for filtering or for "free from" claims.

This converter does not use zero values to claim a food is free of anything, and it is not dietary or medical advice.

Nutrition per 100 g

37 nutrients reported for this food. "Samples" is the number of analytical samples the value is based on.

Nutrient	Per 100 g	Samples
Energy (Atwater General Factors)(chosen energy value)	28 kcal	—
Water	92.4 g	8
Energy (Atwater Specific Factors)	22 kcal	—
Nitrogen	0.47 g	8
Protein	2.91 g	—
Total lipid (fat)	0.60 g	8
Ash	1.42 g	8
Carbohydrate, by difference	2.64 g	—
Carbohydrate, by summation	1.59 g	—
Fiber, total dietary	1.59 g	8
Calcium, Ca	66.6 mg	8
Iron, Fe	1.05 mg	8
Magnesium, Mg	93.0 mg	8
Phosphorus, P	40.6 mg	8
Potassium, K	459.7 mg	8
Sodium, Na	106.6 mg	8
Zinc, Zn	0.42 mg	8
Copper, Cu	0.08 mg	8
Manganese, Mn	0.43 mg	8
Selenium, Se	0 µg	8
Vitamin C, total ascorbic acid	30.3 mg	8
Thiamin	0.08 mg	8
Riboflavin	0.19 mg	8
Niacin	0.51 mg	8
Vitamin B-6	0.21 mg	8
Folate, total	113.4 µg	8
Vitamin A, RAE	306.0 µg	—
Carotene, beta	3668.8 µg	8
Carotene, alpha	0 µg	8
Carotene, gamma	0 µg	8
Cryptoxanthin, beta	10.0 µg	8
Cryptoxanthin, alpha	0 µg	8
Lycopene	0 µg	8
Lutein + zeaxanthin	7917.8 µg	—
cis-Lutein/Zeaxanthin	0 µg	8
Lutein	7451.3 µg	8
Zeaxanthin	466.5 µg	8

Why there is only one energy value here

USDA publishes three different energy nutrients (IDs 1008, 2047, 2048) plus a kilojoule value. This page uses 2047 — Energy (Atwater General Factors) — falling back to the others only when it is absent. Sites that mix them can report different calorie counts for the same food.

Allergens: do not rely on this page

This dataset has no structured allergen field, and reference values describe a generic food — not the product you are holding. Always read the actual label before eating anything.

If you have a food allergy, treat this page as background information only.

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Vegetables and Vegetable Products

Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov. (Foundation Foods, release 2026-04-30) — https://fdc.nal.usda.gov/ · Data last updated 2026-09-27