Spinach

AI-written summary · every figure here is per 100 g. For servings, set the calculator and read the Nutrition Facts above.

Spinach: Nutritional Analysis

Overview

Spinach is a low-calorie food, providing only 23 kcal per 1 cup (30g) serving. The macronutrient profile shows a modest amount of total fat (0.39 g) and protein (2.86 g), while carbohydrates are primarily low at 3.63 g, with a net carbohydrate content of 1.43 g. The dietary fiber content of 2.2 g is notable, contributing to 8% of the daily value. The micronutrient profile of spinach is particularly rich in vitamin K, providing 482.9 mcg, which is 402% of the daily value. Other significant nutrients include vitamin A (469 mcg, 52% DV) and vitamin C (28.1 mg, 31% DV). Overall, spinach is a nutrient-dense food with strengths in vitamins and minerals, particularly beneficial for those seeking low-calorie, high-nutrient options.

Per 100 g of the food (not per serving)

Nutrient	Amount	% Daily Value	Status
Vitamin K	482.9 mcg	402% DV	Above Average
Vitamin A (RAE)	469 mcg	52% DV	Above Average
Vitamin C	28.1 mg	31% DV	Above Average
Folate (B9)	194 mcg	49% DV	Above Average
Iron	2.71 mg	15% DV	Above Average
Calcium	99 mg	8% DV	Moderate
Sodium	79 mg	3% DV	Low

Potential Benefits

• Vitamin K: This nutrient is essential for proper blood clotting and may support bone health.
• Vitamin A: Important for vision and immune function, vitamin A supports overall health.
• Folate (B9): Folate is crucial for DNA synthesis and may play a role in cell division and growth.
• Iron: Iron is necessary for the formation of red blood cells, which helps transport oxygen throughout the body.
• Vitamin C: This antioxidant aids in the maintenance of skin, blood vessels, and connective tissues.

Potential Concerns

• Sodium: At 79 mg per 100 g, the sodium content is relatively low but may be a consideration for those on sodium-restricted diets.
• Total Fat: While low, the total fat content may not provide sufficient satiety for some individuals when consumed alone.

Medication Considerations

No major medication-related concerns are apparent from the provided nutrition data alone. Individual responses may vary depending on ingredients, formulation, and medical history.

Allergens & Sensitivities

Ingredient-level allergen risk cannot be confirmed from nutrition data alone.

Verdict

Spinach is strongest in vitamins, particularly vitamin K, making it a valuable addition for those looking to enhance their micronutrient intake. It is low in calories and provides modest protein, but it may lack sufficient fat and carbohydrate for those needing higher energy content. This food may suit individuals seeking nutrient-dense, low-calorie options in their diet.