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Nutritional Profile of Cooked Fresh Spinach (Made Without Fat)

We got 40 nutritional values in our nutrition profile for Cooked Fresh Spinach (Made Without Fat).

Nutrient content compared to all foods

When comparing its nutrient content to all foods in our tool we find that it ranks first-rate (Top 25) for one nutrient:

Lutein + Zeaxanthin (Fat-soluble Vitamins)

Also, when compared to all foods, it ranks quite high (Top 100) for two additional nutrients:

Phylloquinone (Fat-soluble Vitamins)
beta-Carotene (Fat-soluble Vitamins)

Nutrient content compared to foods in the same category

A comparison between its nutrient content to foods in the same category (Vegetables and Vegetable Products) shows that it ranks quite high (Top 25) for four nutrients.

These are

Lutein + Zeaxanthin (Fat-soluble Vitamins)
Folate, DFE (Water-soluble Vitamins)
Folate, food (Water-soluble Vitamins)
Folate, total (Water-soluble Vitamins)

Additionally, a comparison to foods in the same category shows that it ranks high (Top 50) for three additional nutrients:

Magnesium, Mg (Minerals)
Phylloquinone (Fat-soluble Vitamins)
Iron, Fe (Minerals)

You can find these and more nutrient rankings below.

Nutrient Content Of Cooked Fresh Spinach (Made Without Fat)

The nutrient content of food is mainly divided into macro- and micronutrients.

Below you'll first find a macronutrient profile that will give you a sense of how the measured macronutrients compare to each other.

After that you'll find our detailed nutrient profile with all measured nutrients.

Macronutrient profile of Cooked Fresh Spinach (Made Without Fat)

Macronutrients are mainly divided into carbohydrates (carbs), lipids (fats), and protein.

In our macronutrient profile we also include water as we think that it gives a more complete picture of how nutrient dense the food is.

Figure 1. Macronutrient profile of Cooked Fresh Spinach (Made Without Fat)

4.3%

0.5%

3.4%

89.6%

Carbs

Fats

Protein

Water

Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.

And now, let's look at the detailed nutrient profile!

Detailed nutrient profile of Cooked Fresh Spinach (Made Without Fat)

Below we list all the nutrients that we have a measurement for. This is where you can find out what micronutrients there are in your food.

All nutrients are grouped together according to their type. Click on a nutrient type to show the individual nutrients. You can find other foods that contain the same nutrient by clicking on it.

If you can't find a specific nutrient, we recommend you go to our complete list of nutrients or try searching for it.

Nutrient Profile: Cooked Fresh Spinach (Made Without Fat)

In food category: Vegetables and Vegetable Products

Carbohydrates (3)	per 100g	per Oz	Rank Cat.	Rank Foods
Carbohydrates, by difference	4.3 g	1.2 g	678	2099
Fiber, total dietary	2.6 g	737.1 mg	68	225
Sugars (Total incl. NLEA)	490 mg	138.9 mg	489	1627
Fatty Acids (4)	per 100g	per Oz	Rank Cat.	Rank Foods
Fatty Acids, total monounsaturated	12 mg	3.4 mg	614	2829
Fatty Acids, total polyunsaturated	194 mg	55 mg	603	2321
Fatty Acids, total saturated	74 mg	21 mg	665	2733
Total Lipid (Fat)	460 mg	130.4 mg	385	1705
Saturated Fats (3)	per 100g	per Oz	Rank Cat.	Rank Foods
Myristic Acid (14:0)	12 mg	3.4 mg	183	1138
Palmitic Acid (16:0)	57 mg	16.2 mg	546	2219
Stearic Acid (18:0)	5 mg	1.4 mg	342	1686
Monounsaturated Fats (2)	per 100g	per Oz	Rank Cat.	Rank Foods
Oleic Acid (18:1)	6 mg	1.7 mg	611	2806
Palmitoleic Acid (16:1)	6 mg	1.7 mg	83	977
Polyunsaturated Fats (2)	per 100g	per Oz	Rank Cat.	Rank Foods
Linoleic Acid (18:2 n-6)	30 mg	8.5 mg	687	2364
Linolenic Acid (18:3)	162 mg	45.9 mg	148	794
Protein (1)	per 100g	per Oz	Rank Cat.	Rank Foods
Protein	3.4 g	952.5 mg	192	1283
Water-soluble Vitamins (8)	per 100g	per Oz	Rank Cat.	Rank Foods
Folate, DFE	171 µg	48.5 µg	22	284
Folate, food	171 µg	48.5 µg	22	121
Folate, total	171 µg	48.5 µg	22	213
Niacin	807 µg	228.8 µg	304	1750
Riboflavin	211 µg	59.8 µg	99	600
Thiamin	82 µg	23.2 µg	161	802
Vitamin B6	217 µg	61.5 µg	143	764
Vitamin C	23.1 mg	6.5 mg	235	395
Fat-soluble Vitamins (5)	per 100g	per Oz	Rank Cat.	Rank Foods
alpha-Tocopherol	2.4 mg	674.7 µg	65	405
beta-Carotene	6.3 mg	1.8 mg	90	97
Lutein + Zeaxanthin	13.6 mg	3.9 mg	15	16
Phylloquinone	566 µg	160.5 µg	33	37
Vitamin A, RAE	523 µg	148.3 µg	115	254
Minerals (9)	per 100g	per Oz	Rank Cat.	Rank Foods
Calcium, Ca	116 mg	32.9 mg	87	429
Copper, Cu	152 µg	43.1 µg	158	697
Iron, Fe	3.2 mg	901.5 µg	49	603
Magnesium, Mg	93 mg	26.4 mg	29	227
Phosphorus, P	57 mg	16.2 mg	114	615
Potassium, K	655 mg	185.7 mg	54	271
Selenium, Se	1.2 µg	0.3 µg	92	686
Sodium, Na	229 mg	64.9 mg	247	920
Zinc, Zn	620 µg	175.8 µg	95	858
Other Micronutrients (1)	per 100g	per Oz	Rank Cat.	Rank Foods
Choline	22.6 mg	6.4 mg	179	930
Water (1)	per 100g	per Oz	Rank Cat.	Rank Foods
Water	89.6 g	25.4 g	191	249
Other (1)	per 100g	per Oz	Rank Cat.	Rank Foods
Kcal (Energy)	27 kcal	7.7 kcal	195	662

Figure 2. Nutritional profile of cooked fresh spinach (made without fat) with 40 nutrient values.

Buy This Food Online!

If you're interested in buying this food we've selected what we believe to be the best match for it on Amazon.

Click on the image for more images (+ zoom), price, availability, user reviews, and more.

OLIVIAS ORGANICS Organic Spinach, 9 OZ

Key Features Include

Non-GMO Certified
Organic

We Value Certified Organic Foods

We always choose certified organic products if at all possible.

Organic products might cost a bit more, but then again, your health is priceless!

We see it as an investment for the future!

Common Serving Sizes Of Cooked Fresh Spinach (Made Without Fat)

Here's some of the different portion/serving sizes to get a sense of the weight.

Amount / Measurement	Weight in Gr	Weight in Oz
1 Cup	180.0 g	6.3 oz

Figure 3. Common serving sizes of cooked fresh spinach (made without fat)

44 Similar Vegetables or Vegetable Products

Explore the nutrient content of similar vegetables and vegetable products below by clicking on their names.

Similar Vegetables and Vegetable Products 1 - 44

Click on a food to explore all of the nutrients it contains.

Malabar Spinach	No of Nutrients
Cooked Malabar Spinach	29
Mustard Spinach	No of Nutrients
Boiled Mustard Spinach (Tendergreen, With Salt, Drained)	29
Boiled Mustard Spinach (Tendergreen, Without Salt, Drained)	29
Raw Mustard Spinach (Tendergreen)	39
New Zealand Spinach	No of Nutrients
Boiled New Zealand Spinach (With Salt, Drained)	41
Boiled New Zealand Spinach (Without Salt, Drained)	41
Raw New Zealand Spinach	41
Spinach	No of Nutrients
Baby Spinach	31
Boiled Frozen Spinach (With Salt, Drained, Chopped Or Leaf)	63
Boiled Frozen Spinach (Without Salt, Drained, Chopped Or Leaf)	63
Boiled Spinach (With Salt, Drained)	65
Boiled Spinach (Without Salt, Drained)	65
Canned Spinach (No Salt Added, Solids & Liquids)	63
Canned Spinach (Regular Pack, Drained Solids)	64
Canned Spinach (Regular Pack, Solids & Liquids)	63
Cooked Canned Spinach (Made With Butter)	48
Cooked Canned Spinach (Made With Margarine)	45
Cooked Canned Spinach (Made With Oil)	41
Cooked Canned Spinach (Made With Unspecified Fat)	48
Cooked Canned Spinach (Made Without Fat)	40
Cooked Canned Spinach (Unspecified If Cooking Fat Added)	48
Cooked Fresh Spinach (Made With Butter)	49
Cooked Fresh Spinach (Made With Margarine)	45
Cooked Fresh Spinach (Made With Oil)	41
Cooked Fresh Spinach (Made With Unspecified Fat)	48
Cooked Fresh Spinach (Unspecified If Cooking Fat Added)	48
Cooked Frozen Spinach (Made With Butter)	48
Cooked Frozen Spinach (Made With Margarine)	45
Cooked Frozen Spinach (Made With Oil)	40
Cooked Frozen Spinach (Made With Unspecified Fat)	48
Cooked Frozen Spinach (Made Without Fat)	34
Cooked Frozen Spinach (Unspecified If Cooking Fat Added)	48
Cooked Spinach (As Ingredient)	40
Cooked Spinach (Made With Unspecified Fat, Unspecified Form)	48
Cooked Spinach (Unspecified Form, Made With Butter)	48
Cooked Spinach (Unspecified Form, Made With Margarine)	45
Cooked Spinach (Unspecified Form, Made With Oil)	48
Cooked Spinach (Unspecified Form, Made Without Fat)	34
Cooked Spinach (Unspecified If Cooking Fat Added, Unspecified Form)	48
Raw Spinach	40
Raw Spinach (Fresh)	78
Unprepared Frozen Spinach (Chopped Or Leaf, Includes USDA Food Distr. Program)	63
Spinach Souffle	No of Nutrients
Spinach Souffle	102
Vinespinach	No of Nutrients
Raw Vinespinach (Basella)	46

Figure 4. Similar vegetables and vegetable products 1 to 44.

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