We are reader-supported. When you buy through links on our site, we may earn an affiliate commission. Learn more
Nutritional Profile of Raw Spinach (Fresh) - Care Omnia Nutrition
We got 78 nutritional values in our nutrition profile for Raw Spinach (Fresh).
Nutrient content compared to all foods
When comparing its nutrient content to all foods in our tool we find that it ranks great (Top 25) for four nutrients.
These are
- Lutein (Fat-soluble Vitamins)
- Zeaxanthin (Fat-soluble Vitamins)
- Biotin (Water-soluble Vitamins)
- Iodine, I (Minerals)
Also, when compared to all foods, it ranks notably well (Top 100) for seven additional nutrients.
With the highest ranking of them being
- Betaine (Amino Acids)
- Galactose (Carbohydrates)
- Nitrogen (Other Micronutrients)
- Phylloquinone (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 first-rate (Top 10) for six nutrients.
Most notable of them being
- Iodine, I (Minerals)
- Lutein (Fat-soluble Vitamins)
- Zeaxanthin (Fat-soluble Vitamins)
- Galactose (Carbohydrates)
Additionally, a comparison to foods in the same category shows that it ranks quite high (Top 25) for six additional nutrients.
With the highest ranking of them being
- Biotin (Water-soluble Vitamins)
- Folate, DFE (Water-soluble Vitamins)
- Folate, food (Water-soluble Vitamins)
- Phytosterols (Other Micronutrients)
You can find these and more nutrient rankings below.
Table of Contents
Nutrient Content Of Raw Spinach (Fresh)
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 Raw Spinach (Fresh)
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 Raw Spinach (Fresh)
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 Raw Spinach (Fresh)
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: Raw Spinach (Fresh)
In food category: Vegetables and Vegetable Products
| Carbohydrates (7) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Carbohydrates, by difference | 2.6 g | 748.4 mg | 799 | 2258 |
| Fiber, total dietary | 1.6 g | 450.8 mg | 79 | 241 |
| Fructose | 150 mg | 42.5 mg | 94 | 388 |
| Galactose | 100 mg | 28.3 mg | 5 | 41 |
| Glucose | 110 mg | 31.2 mg | 106 | 393 |
| Sucrose | 70 mg | 19.8 mg | 81 | 443 |
| Sugars (Total incl. NLEA) | 420 mg | 119.1 mg | 494 | 1634 |
| Fatty Acids (4) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Fatty Acids, total monounsaturated | 10 mg | 2.8 mg | 616 | 2831 |
| Fatty Acids, total polyunsaturated | 165 mg | 46.8 mg | 625 | 2350 |
| Fatty Acids, total saturated | 63 mg | 17.9 mg | 676 | 2744 |
| Total Lipid (Fat) | 604 mg | 171.2 mg | 370 | 1690 |
| Saturated Fats (3) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Myristic Acid (14:0) | 10 mg | 2.8 mg | 185 | 1140 |
| Palmitic Acid (16:0) | 49 mg | 13.9 mg | 554 | 2227 |
| Stearic Acid (18:0) | 4 mg | 1.1 mg | 343 | 1687 |
| Monounsaturated Fats (2) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Oleic Acid (18:1) | 5 mg | 1.4 mg | 612 | 2807 |
| Palmitoleic Acid (16:1) | 5 mg | 1.4 mg | 84 | 978 |
| Polyunsaturated Fats (2) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Linoleic Acid (18:2 n-6) | 26 mg | 7.4 mg | 691 | 2368 |
| Linolenic Acid (18:3) | 138 mg | 39.1 mg | 171 | 818 |
| Amino Acids (19) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Alanine | 142 mg | 40.3 mg | 94 | 821 |
| Arginine | 162 mg | 45.9 mg | 102 | 823 |
| Aspartic Acid | 240 mg | 68 mg | 149 | 820 |
| Betaine | 103 mg | 29.2 mg | 7 | 26 |
| Cystine | 35 mg | 9.9 mg | 68 | 461 |
| Glutamic Acid | 343 mg | 97.2 mg | 159 | 873 |
| Glycine | 134 mg | 38 mg | 72 | 871 |
| Histidine | 64 mg | 18.1 mg | 82 | 944 |
| Isoleucine | 147 mg | 41.7 mg | 81 | 875 |
| Leucine | 223 mg | 63.2 mg | 89 | 824 |
| Lysine | 174 mg | 49.3 mg | 98 | 820 |
| Methionine | 53 mg | 15 mg | 58 | 897 |
| Phenylalanine | 129 mg | 36.6 mg | 84 | 914 |
| Proline | 112 mg | 31.8 mg | 96 | 956 |
| Serine | 104 mg | 29.5 mg | 106 | 964 |
| Threonine | 122 mg | 34.6 mg | 82 | 891 |
| Tryptophan | 39 mg | 11.1 mg | 53 | 426 |
| Tyrosine | 108 mg | 30.6 mg | 74 | 930 |
| Valine | 161 mg | 45.6 mg | 92 | 884 |
| Protein (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Protein | 2.9 g | 825 mg | 234 | 1328 |
| Water-soluble Vitamins (10) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Biotin | 4.3 µg | 1.2 µg | 11 | 12 |
| Folate, DFE | 194 µg | 55 µg | 12 | 264 |
| Folate, food | 194 µg | 55 µg | 12 | 105 |
| Folate, total | 113 µg | 32 µg | 58 | 270 |
| Niacin | 510 µg | 144.6 µg | 496 | 2030 |
| Pantothenic Acid | 65 µg | 18.4 µg | 338 | 1120 |
| Riboflavin | 192 µg | 54.4 µg | 109 | 619 |
| Thiamin | 76 µg | 21.5 µg | 167 | 808 |
| Vitamin B6 | 214 µg | 60.7 µg | 146 | 767 |
| Vitamin C | 30.3 mg | 8.6 mg | 187 | 332 |
| Fat-soluble Vitamins (10) | per 100g | per Oz | Rank Cat. | Rank Foods |
| alpha-Tocopherol | 2 mg | 575.5 µg | 90 | 440 |
| beta-Carotene | 3.7 mg | 1 mg | 217 | 249 |
| beta-Cryptoxanthin | 10 µg | 2.8 µg | 87 | 175 |
| gamma-Tocopherol | 180 µg | 51 µg | 37 | 417 |
| Lutein | 7.5 mg | 2.1 mg | 1 | 1 |
| Lutein + Zeaxanthin | 7.9 mg | 2.2 mg | 87 | 93 |
| Phylloquinone | 483 µg | 136.9 µg | 68 | 73 |
| Vitamin A, IU | 9.4k IU | 2.7k IU | 40 | 86 |
| Vitamin A, RAE | 306 µg | 86.7 µg | 227 | 414 |
| Zeaxanthin | 466 µg | 132.1 µg | 1 | 2 |
| Minerals (11) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Calcium, Ca | 66.6 mg | 18.9 mg | 131 | 480 |
| Copper, Cu | 79 µg | 22.4 µg | 229 | 770 |
| Iodine, I | 6.1 µg | 1.7 µg | 1 | 13 |
| Iron, Fe | 1.1 mg | 297.7 µg | 186 | 816 |
| Magnesium, Mg | 93 mg | 26.4 mg | 29 | 227 |
| Manganese, Mn | 426 µg | 120.8 µg | 110 | 616 |
| Phosphorus, P | 40.6 mg | 11.5 mg | 131 | 632 |
| Potassium, K | 460 mg | 130.4 mg | 133 | 438 |
| Selenium, Se | 1 µg | 0.3 µg | 94 | 688 |
| Sodium, Na | 107 mg | 30.3 mg | 358 | 1042 |
| Zinc, Zn | 423 µg | 119.9 µg | 120 | 883 |
| Other Micronutrients (3) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Choline | 19.3 mg | 5.5 mg | 209 | 963 |
| Nitrogen | 465 mg | 131.8 mg | 5 | 64 |
| Phytosterols | 9 mg | 2.6 mg | 16 | 108 |
| Water (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Water | 92.4 g | 26.2 g | 68 | 110 |
| Other (5) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Ash | 1.4 g | 402.6 mg | 109 | 518 |
| Energy (Atwater General Factors) | 27.6 kcal | 7.8 kcal | 20 | 98 |
| Energy (Atwater Specific Factors) | 21.6 kcal | 6.1 kcal | 19 | 101 |
| Kcal (Energy) | 23 kcal | 6.5 kcal | 199 | 666 |
| KJ (Energy) | 97 kj | 27.5 kj | 283 | 1063 |
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!
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 |
| 29 | |
| Mustard Spinach | No of Nutrients |
(Tendergreen, With Salt, Drained) | 29 |
(Tendergreen, Without Salt, Drained) | 29 |
(Tendergreen) | 39 |
| New Zealand Spinach | No of Nutrients |
(With Salt, Drained) | 41 |
(Without Salt, Drained) | 41 |
| 41 | |
| Spinach | No of Nutrients |
| 31 | |
(With Salt, Drained, Chopped Or Leaf) | 63 |
(Without Salt, Drained, Chopped Or Leaf) | 63 |
(With Salt, Drained) | 65 |
(Without Salt, Drained) | 65 |
(No Salt Added, Solids & Liquids) | 63 |
(Regular Pack, Drained Solids) | 64 |
(Regular Pack, Solids & Liquids) | 63 |
(Made With Butter) | 48 |
(Made With Margarine) | 45 |
(Made With Oil) | 41 |
(Made With Unspecified Fat) | 48 |
(Made Without Fat) | 40 |
(Unspecified If Cooking Fat Added) | 48 |
(Made With Butter) | 49 |
(Made With Margarine) | 45 |
(Made With Oil) | 41 |
(Made With Unspecified Fat) | 48 |
(Made Without Fat) | 40 |
(Unspecified If Cooking Fat Added) | 48 |
(Made With Butter) | 48 |
(Made With Margarine) | 45 |
(Made With Oil) | 40 |
(Made With Unspecified Fat) | 48 |
(Made Without Fat) | 34 |
(Unspecified If Cooking Fat Added) | 48 |
(As Ingredient) | 40 |
(Made With Unspecified Fat, Unspecified Form) | 48 |
(Unspecified Form, Made With Butter) | 48 |
(Unspecified Form, Made With Margarine) | 45 |
(Unspecified Form, Made With Oil) | 48 |
(Unspecified Form, Made Without Fat) | 34 |
(Unspecified If Cooking Fat Added, Unspecified Form) | 48 |
| 40 | |
(Chopped Or Leaf, Includes USDA Food Distr. Program) | 63 |
| Spinach Souffle | No of Nutrients |
| 102 | |
| Vinespinach | No of Nutrients |
(Basella) | 46 |
Recommended High Quality Supplements
Choosing a high quality supplement can be quite tricky.
You have to know what to look for and it takes a lot of work to go through the myriad of available products.
We have a whole category dedicated to supplement recommendations that you can use if you're in need of high quality supplements.
We update/review our recommendations several times per year.
Get In Touch With Us!
We welcome each and every question, comment or suggestion you might have about our site! No matter how small, trivial or complicated you think it might be.
We use your questions, comments or suggestions to update and add to our content.
Please don't hesitate to Contact Us and let us know what's on your mind.
Healthy wishes from us at,
