Mature spinach

USDA name: Spinach, mature

22 calories in 100 g. Per 100 g, protein: 2.9 g, carbohydrates: 2.6 g, fat: 0.6 g.

Among the other records in Vegetables and Vegetable Products, per 100 g: less carbohydrates than 96%, and more potassium than 84%.

Compare with another food →

Serving
1
= 100 g
22KCAL
Where the calories come from

Mature spinach, 100 g

22 calories

  • Protein2.9 g42% of calories
  • Carbs2.6 g38% of calories

    incl. 1.6 g fiber

  • Fat0.6 g20% of calories

Nutrition Facts

Serving size100 g
Amount per serving
Calories22
% Daily Value*
Total Fat 0.6 g1%
Cholesterol —
Sodium 107 mg5%
Total Carbohydrate 2.6 g1%
Dietary Fiber 1.6 g6%
Protein 2.9 g
Calcium 66.6 mg5%
Iron 1.1 mg6%
Potassium 460 mg10%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. — means not reported. Estimates use the assumptions explained on this page.

vitamins

% of the Daily Value in this serving

  • Vitamin A34% 306 µg
  • Vitamin C34% 30.3 mg
  • Folate28% 113 µg
  • Riboflavin (B2)15% 0.19 mg
  • Biotin (B7)14% 4.3 µg
  • Vitamin B613% 0.21 mg
  • Thiamin (B1)6% 0.076 mg
  • Niacin (B3)3% 0.51 mg

minerals

% of the Daily Value in this serving

  • Magnesium22% 93 mg
  • Manganese19% 0.43 mg
  • Potassium10% 460 mg
  • Copper9% 0.079 mg
  • Iron6% 1.1 mg
  • Calcium5% 66.6 mg
  • Sodium5% 107 mg
  • Iodine4% 6.1 µg
  • Zinc4% 0.42 mg
  • Phosphorus3% 40.6 mg

Little or none: Selenium.

How it compares

Against other records in Vegetables and Vegetable Products, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.

  • Carbohydrates

    Lower than 96%

    Same value as 0 of 893 other records.

    leastmost

  • Potassium

    Higher than 84%

    Same value as 0 of 901 other records.

    leastmost

  • Calcium

    Higher than 82%

    Same value as 0 of 901 other records.

    leastmost

  • Vitamin C

    Higher than 80%

    Same value as 0 of 867 other records.

    leastmost

  • Calories

    Lower than 79%

    Same value as 0 of 893 other records.

    leastmost

  • Total fat

    Higher than 77%

    Same value as 0 of 893 other records.

    leastmost

Questions

How many calories are in mature spinach?
100 g: 22 calories; protein: 2.9 g, carbohydrates: 2.6 g, fat: 0.6 g.
How much protein is in mature spinach?
2.9 g per 100 g. Its estimated share of calories is 54%, using 4 kcal per gram of protein.
How many net carbs are in mature spinach?
1.1 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 38 reported nutrients, per 100 g+
Water92.4 g
Energy (Atwater General Factors)27.6 kcal
Energy (Atwater Specific Factors)21.6 kcal
Nitrogen0.47 g
Protein2.9 g
Total lipid (fat)0.6 g
Ash1.4 g
Carbohydrate, by difference2.6 g
Fiber, total dietary1.6 g
Calcium, Ca66.6 mg
Iron, Fe1.1 mg
Magnesium, Mg93 mg
Phosphorus, P40.6 mg
Potassium, K460 mg
Sodium, Na107 mg
Zinc, Zn0.42 mg
Copper, Cu0.079 mg
Manganese, Mn0.43 mg
Iodine, I6.1 µg
Selenium, Se0 µg
Vitamin C, total ascorbic acid30.3 mg
Thiamin0.076 mg
Riboflavin0.19 mg
Niacin0.51 mg
Vitamin B-60.21 mg
Biotin4.3 µg
Folate, total113 µg
Vitamin A, RAE306 µg
Carotene, beta3,669 µg
Carotene, alpha0 µg
Carotene, gamma0 µg
Cryptoxanthin, beta10 µg
Cryptoxanthin, alpha0 µg
Lycopene0 µg
Lutein + zeaxanthin7,918 µg
cis-Lutein/Zeaxanthin0 µg
Lutein7,451 µg
Zeaxanthin467 µg

Source: USDA Foundation Foods: analyzed samples with full documentation. FDC ID 1999633, published 2021-10-28. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.