food
Spinach, raw (SR Legacy 2018)
2.86 g Protein, 2.2 g Dietary fibre, 0.39 g Total fat per 100 g.
Educational draft · Human scientific and editorial review pending. About review status
Values below describe spinach, raw.
What it contains
| Nutrient | per 100 g | Daily reference |
|---|---|---|
| Protein | 2.86 g | — |
| Total fat | 0.39 g | — |
| Glucose | 0.11 g | — |
| Fructose | 0.15 g | — |
| Water | 91.4 g | — |
| Dietary fibre | 2.2 g | — |
| Calcium | 99 mg | 10.42% |
| Iron | 2.71 mg | 16.94–24.64% |
| Magnesium | 79 mg | 22.57–26.33% |
| Phosphorus | 49 mg | 8.91% |
| Potassium | 558 mg | 15.94% |
| Sodium | 79 mg | 3.95% |
| Zinc | 0.53 mg | 3.25–8.55% |
| Copper | 0.13 mg | 8.13–10% |
| Manganese | 0.9 mg | 29.9% |
| Selenium | 1 µg | 1.43% |
| Retinol | 0 µg | — |
| Vitamin A (RAE) | 469 µg | — |
| Beta-carotene | 5,630 µg | — |
| Alpha-tocopherol | 2.03 mg | 15.62–18.45% |
| Vitamin D (D2 + D3) | 0 µg | 0% |
| Vitamin C | 28.1 mg | 25.55–29.58% |
| Thiamin | 0.08 mg | — |
| Riboflavin | 0.19 mg | 11.81% |
| Niacin | 0.72 mg | — |
| Pantothenic acid | 0.07 mg | 1.3% |
| Vitamin B-6 | 0.2 mg | 11.47–12.19% |
| Folate, total | 194 µg | — |
| Vitamin B-12 | 0 µg | 0% |
| Choline, total | 19.3 mg | 4.83% |
| Vitamin K (phylloquinone) | 483 µg | 690% |
| Total trans fatty acids | 0 g | — |
| Total saturated fatty acids | 0.06 g | — |
| DHA | 0 g | — |
| EPA | 0 g | — |
| Total monounsaturated fatty acids | 0.01 g | — |
| Total polyunsaturated fatty acids | 0.17 g | — |
Values describe this food and preparation. An unreported nutrient is not a measured zero. The source record is available in References.
How the percentages are calculated
Percentages compare 100 g of this food with EFSA adult daily references. Ranges reflect different adult reference groups, not measurement uncertainty. A dash means there is no compatible comparison; it does not mean zero. These are not personal targets.
- Calcium: 950 mg/day (population reference intake). Healthy European adults aged 25 years and over.
- Iron: 11–16 mg/day (population reference intake). Healthy European adults; men and postmenopausal women / premenopausal women.
- Magnesium: 300–350 mg/day (adequate intake). Healthy European adults; women / men.
- Phosphorus: 550 mg/day (adequate intake). Healthy European adults.
- Potassium: 3500 mg/day (adequate intake). Healthy European adults.
- Sodium: 2 g/day (safe and adequate intake). Healthy European adults, including pregnant and lactating women.
- Zinc: 6.2–16.3 mg/day (population reference intake). Healthy European adults; range across sex and phytate-intake categories.
- Copper: 1.3–1.6 mg/day (adequate intake). Healthy European adults; women / men.
- Manganese: 3 mg/day (adequate intake). Healthy European adults.
- Selenium: 70 µg/day (adequate intake). Healthy European adults.
- Vitamin A: 650–750 µg/day (population reference intake). Healthy European adults; women / men. USDA reports Vitamin A as retinol activity equivalents (RAE); RE and RAE are not converted here.
- Vitamin E: 11–13 mg/day (adequate intake). Healthy European adults; women / men; alpha-tocopherol.
- Vitamin D: 15 µg/day (adequate intake). Healthy people over 1 year; assumes minimal vitamin D synthesis from sunlight.
- Vitamin C: 95–110 mg/day (population reference intake). Healthy European adults; women / men.
- Vitamin B1 (thiamin): 0.1 mg/MJ (population reference intake). Healthy European adults. USDA food values are mass per 100 g, so an energy-based PRI cannot be divided into them without an energy intake denominator.
- Vitamin B2 (riboflavin): 1.6 mg/day (population reference intake). Healthy European adults.
- Vitamin B3 (niacin): 1.6 mg NE/MJ (population reference intake). Healthy European adults. USDA reports niacin mass per 100 g; an energy-based niacin-equivalent PRI is not the same definition.
- Vitamin B5 (pantothenic acid): 5 mg/day (adequate intake). Healthy European adults.
- Vitamin B6: 1.6–1.7 mg/day (population reference intake). Healthy European adults; women / men.
- Vitamin B9 (folate): 330 µg DFE/day (population reference intake). Healthy European adults. This comparison requires the USDA folate DFE field. Total folate in µg is not interchangeable with dietary folate equivalents.
- Vitamin B12 (cobalamin): 4 µg/day (adequate intake). Healthy European adults aged 18 years and over.
- Choline: 400 mg/day (adequate intake). Healthy European adults; pregnancy and lactation have separate values.
- Vitamin K: 70 µg/day (adequate intake). Healthy European adults; phylloquinone.
The EFSA guidance and food record are linked in References below.
A closer look
About these measurements
USDA FoodData Central entry 168462, SR Legacy, release usda-sr-legacy-2018-04. Amounts are reported per 100 g for the named food and preparation. A value of zero means the source reported zero; an unlisted nutrient may simply not have been measured.
References
Source-checked local draft.
Human editorial review pending.
- U.S. Department of Agriculture, Agricultural Research Service (opens in new tab)FoodData Central SR Legacy, April 2018 JSON releaseChecked 2026-09-05
- European Food Safety Authority (opens in new tab)Dietary Reference Values for nutrients: Summary reportChecked 2026-09-05
- European Food Safety Authority (opens in new tab)Dietary reference values for sodiumChecked 2026-09-05
- European Food Safety Authority (opens in new tab)Dietary Reference Values for cholineChecked 2026-09-05
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