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Spinach, Raw

Serving Size 1 bunch

Nutritional Value and Analysis

Spinach, Raw with a serving size of 1 bunch has a total of 78.2 calories with 1.33 grams of fat. The serving size is equivalent to 340 grams of food and contains 11.97 calories from fat. This item is classified as vegetables and vegetable products foods.

This food is a good source of iron, magnesium, potassium, copper, manganese, vitamin a, vitamin a, rae, vitamin e, vitamin c, riboflavin, vitamin b-6, folate, folate, folate, dfe, tryptophan, threonine, isoleucine and valine . Spinach, Raw is a low fat food because it contains less than 3 grams of fat per serving.

Iron 51% of DV

A serving of 340 grams of spinach, raw has 51% of the recommended daily needs of iron.

Magnesium 64% of DV

A serving of 340 grams of spinach, raw has 64% of the recommended daily needs of magnesium.

Potassium 40% of DV

A serving of 340 grams of spinach, raw has 40% of the recommended daily needs of potassium.

Copper 49% of DV

A serving of 340 grams of spinach, raw has 49% of the recommended daily needs of copper.

Manganese 133% of DV

A serving of 340 grams of spinach, raw has 133% of the recommended daily needs of manganese.

Vitamin A 638% of DV

A serving of 340 grams of spinach, raw has 638% of the recommended daily needs of vitamin a.

Vitamin A, RAE 177% of DV

A serving of 340 grams of spinach, raw has 177% of the recommended daily needs of vitamin a, rae.

Vitamin E 46% of DV

A serving of 340 grams of spinach, raw has 46% of the recommended daily needs of vitamin e.

Vitamin C 159% of DV

A serving of 340 grams of spinach, raw has 159% of the recommended daily needs of vitamin c.

Riboflavin 49% of DV

A serving of 340 grams of spinach, raw has 49% of the recommended daily needs of riboflavin.

Vitamin B-6 39% of DV

A serving of 340 grams of spinach, raw has 39% of the recommended daily needs of vitamin b-6.

Folate 165% of DV

A serving of 340 grams of spinach, raw has 165% of the recommended daily needs of folate.

Folate 165% of DV

A serving of 340 grams of spinach, raw has 165% of the recommended daily needs of folate.

Folate, DFE 165% of DV

A serving of 340 grams of spinach, raw has 165% of the recommended daily needs of folate, dfe.

Tryptophan 39% of DV

A serving of 340 grams of spinach, raw has 39% of the recommended daily needs of tryptophan.

Threonine 32% of DV

A serving of 340 grams of spinach, raw has 32% of the recommended daily needs of threonine.

Isoleucine 40% of DV

A serving of 340 grams of spinach, raw has 40% of the recommended daily needs of isoleucine.

Valine 35% of DV

A serving of 340 grams of spinach, raw has 35% of the recommended daily needs of valine.

Default Serving 100gServing 1 cupServing 1 bunchServing 1 leafServing 1 package (10 oz)

Nutrition Facts

Serving Size 1 bunch (340 g)

Amount Per Serving
Calories 78.2 Calories from Fat 12
% Daily Value*
Total Fat 1.3g 2%
Saturated Fat 0.2g 1%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 268.6mg 11%
Total Carbohydrate 12.3g 4%
Dietary Fiber 7.5g 30%
Sugars 1g
Protein 10g
Vitamin A 638% Vitamin C 159%
Calcium 26% Iron 51%

* Percent Daily Values are based on a 2,000 calorie diet.

Vitamins

NutrientAmountDV %
Vitamin A31881.8 IU638%
→ Vitamin A, RAE1594.6 µg177%
→ Alpha Carotene0 µg-
→ Beta Carotene19128.4 µg-
→ Beta Cryptoxanthin0 µg-
→ Lutein + zeaxanthin41473.2 µg-
→ Lycopene0 µg-
Vitamin B-120 µg0%
Vitamin B-60.66 mg39%
Vitamin C95.54 mg159%
Vitamin D0 IU0%
Vitamin E6.9 mg46%
→ Beta Tocopherol0 mg-
→ Delta Tocopherol0 mg-
→ Gamma Tocopherol0.61 mg-
→ Alpha Tocotrienol0 mg-
→ Beta Tocotrienol0 mg-
→ Delta Tocotrienol0 mg-
→ Gamma Tocotrienol0 mg-
Vitamin K1641.86 µg1368%

Vitamins are organic compounds required by your body to grow and develop normally. A balanced diet with a variety of foods is the best way to get the 13 different vitamins that your body requires.

Carbohydrates

NutrientAmountDV %
Carbohydrate12.34 g4%
Sugars1.43 g6%
→ Sucrose0.24 g-
→ Glucose0.37 g-
→ Fructose0.51 g-
→ Lactose0 g-
→ Maltose0 g-
→ Galactose0.34 g-
Fiber7.48 g30%

Carbohydrates, also known as carbs, saccharides, sugars or starches are the most abundant food source and a key form of energy for your body. Once ingested your body transforms carbohydrates into glucose which is used by your body as an energy source for your cells, tissues and organs.

Fats & Fatty Acids

NutrientAmountDV %
Fat1.33 g2%
Saturated Fats0.21 g1%
→ Butyric Acid0 g-
→ Caproic Acid0 g-
→ Caprylic Acid0 g-
→ Capric Acid0 g-
→ Lauric Acid0 g-
→ Myristic Acid0.03 g-
→ Palmitic Acid0.17 g-
→ Stearic Acid0.01 g-
Monounsaturated Fats0.03 g-
→ Palmitoleic Acid0.02 g-
→ Oleic Acid 0.02 g-
→ Gadoleic Acid0 g-
→ Erucic Acid0 g-
Polyunsaturated Fats0.56 g-
→ Linolenic Acid (18:2)0.09 g-
→ Linolenic Acid (18:3)0.47 g-
→ Parinaric Acid0 g-
→ Arachidonic Acid0 g-
→ Eicosapentaenoic Acid (EPA)0 g-
→ Docosapentaenoic Acid (DPA)0 g-
→ Docosahexaenoic Acid (DHA) 0 g-
Trans Fats0 g0%

Fat is important in your diet because it gives you energy and helps your body absorb vitamins. Fat is stored in your body in the form of fatty acids. Fatty acids are classified in three different types or families: saturated, monounsaturated and polyunsaturated.

Proteins & Amino Acids

NutrientAmountDV %
Protein9.72 g19%
→ Alanine0.48 g-
→ Arginine0.55 g-
→ Aspartic acid0.82 g-
→ Cystine0.12 g-
→ Glutamic acid1.17 g-
→ Glycine0.46 g-
→ Histidine0.22 g24%
→ Isoleucine0.5 g40%
→ Leucine0.76 g27%
→ Lysine0.59 g24%
→ Methionine0.18 g15%
→ Phenylalanine0.44 g20%
→ Proline0.38 g-
→ Serine0.35 g-
→ Threonine0.41 g32%
→ Tryptophan0.13 g39%
→ Tyrosine0.37 g15%
→ Valine0.55 g35%

Proteins are present in every cell of your body and are crucial to build and maintain your bones, muscles and skin. Sources of proteins include meat, dairy products, nuts, beans and some grains. It is important to eat foods with the appropriate amount of dietary protein every day because your body does not store protein in the same way fats and carbohydrates are stored.

Minerals

NutrientAmountDV %
Calcium336.6 mg26%
Copper0.44 mg49%
Iron9.21 mg51%
Magnesium268.6 mg64%
Manganese3.05 mg133%
Phosphorus166.6 mg13%
Potassium1897.2 mg40%
Selenium3.4 µg6%
Sodium268.6 mg11%
Zinc1.8 mg16%

Minerals are chemical elements required by your body to grow and stay healthy. There are two kinds of minerals: macrominerals and trace minerals. Macrominerals are needed by your body needs in larger amounts, while trace minerals are needed by your body in small amounts.

Sterols

NutrientAmountDV %
Cholesterol0 mg0%
→ Phytosterols30.6 mg-

Cholesterol is a fat like chemical compound that your body requires to build cell membranes and to produce vitamin D and hormones like estrogen and testosterone. Although your body makes all the cholesterol it needs, this nutrient is commonly found in foods like meat, eggs and cheese.

Miscellaneous

NutrientAmountDV %
Alcohol0 g-
Ash5.85 g-
Caffeine0 mg-
Theobromine0 mg-
Water310.76 g-

Calories Burn off Time

How long would it take to burn off Spinach, Raw with 78.2calories? A brisk walk for 17 minutes, jogging for 8 minutes, or hiking for 13 minutes will help your burn off the calories in spinach, raw.

Burn off time varies based on your weight, physical activity and exercise intensity. The following physical activity table contains an estimated burn off time for a person weighting 154 lbs.

Physical ActivityBurn Off Time
Bicycling - 10 mph or less16 minutes
Dancing14 minutes
Golfing14 minutes
Hiking13 minutes
Light Gardening14 minutes
Stretching26 minutes
Walking - 3.5 mph17 minutes
Weight Training - light workout22 minutes
Aerobics10 minutes
Basketball11 minutes
Bicycling - 10 mph or more8 minutes
Running - 5 mph8 minutes
Swimming9 minutes
Walking - 4.5 mph10 minutes
Weight Training - vigorous workout11 minutes
Similar Food Items to Spinach, Raw
Name Calories Total Fat Proteins Carbohydrates
Soybeans, Green, Cooked, Boiled, Drained, Without Salt1416.4g12.35g11.05g
Soybeans, Green, Raw1476.8g12.95g11.05g
Soybeans, Mature Seeds, Sprouted, Cooked, Steamed814.45g8.47g6.53g
Soybeans, Mature Seeds, Sprouted, Cooked, Stir-fried1257.1g13.1g9.4g
Soybeans, Mature Seeds, Sprouted, Raw1226.7g13.09g9.57g
Spinach, Canned, Regular Pack, Solids And Liquids190.37g2.11g2.92g
Spinach, Cooked, Boiled, Drained, Without Salt230.26g2.97g3.75g
Footnotes

Percent daily values are based on a 2,000 calorie reference diet. Factors like age, gender and level of physical activity may affect your daily required values.
Nutrition data based on the USDA National Nutrient Database for Standard Reference, Release 28.
The editorial opinions regarding food value or quality in this website are given without warranty, and are not intended to replace medical advice or a nutritionist guidance.

Dietary Recommendations

A healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level could help achieve and maintain a healthy weight and reduce the risk of chronic disease. Healthy eating habits include the following:

  • Vegetables from all subgroups, including dark, green, red and orange vegetables and also beans and peas
  • A variety of whole fruits
  • Grains with at least half of which are whole grains
  • Low or fat free dairy products, including milk, yogurt, cheese and/or fortified soy beverages
  • Protein foods, including seafood, lean meats and poultry, eggs and nuts
  • Oils with limited amounts of saturated fats and trans fats, added sugars, and sodium