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Spinach Nutrition

Spinach Nutrition Popeyes favourite food, spinach nutrition contains an excellent source of dietary iron and other nutrients.

  • Spinach is an excellent source of dietary iron which helps to distribute oxygen throughout the body and keep the immune system working properly. Iron also helps the body to produce energy.

  • Spinach nutrition is also an excellent source of vitamin K which helps with blood clotting and can help prevent postmenopausal bone loss. Vitamin K can also help prevent liver and prostate cancer.

  • Spinach nutrition provides an excellent amount of lutein and zeaxanthin which helps to protect the body from free radical damage and also plays a part in eye health.

  • Spinach is a very good source of vitamin A which can help the body to fight off viral infections and also helps with eye health.

  • Spinach nutrition is also a very good source of beta carotene which helps to protect the bodies' cells from free radical damage and also provides a source of vitamin A. Beta carotene also helps the immune and reproductive systems to function properly.

  • One cup of spinach contains around 7 calories.



    THE FULL NUTRITIONAL VALUE OF SPINACH:

    Spinach, raw

    Refuse: 28%  (Large stems and roots)
    Scientific Name:  Spinacia oleracea
    NDB No: 11457 (Nutrient values and weights are for edible portion)

    Nutrient Units 1.00 X 1 cup
    -------
    30g
    Proximates
    Water
    g
    27.42
    Energy
    kcal
    7
    Energy
    kJ
    29
    Protein
    g
    0.86
    Total lipid (fat)
    g
    0.12
    Ash
    g
    0.52
    Carbohydrate, by difference
    g
    1.09
    Fiber, total dietary
    g
    0.7
    Sugars, total
    g
    0.13
    Sucrose
    g
    0.02
    Glucose (dextrose)
    g
    0.03
    Fructose
    g
    0.04
    Lactose
    g
    0.00
    Maltose
    g
    0.00
    Galactose
    g
    0.03
    Minerals
    Calcium, Ca
    mg
    30
    Iron, Fe
    mg
    0.81
    Magnesium, Mg
    mg
    24
    Phosphorus, P
    mg
    15
    Potassium, K
    mg
    167
    Sodium, Na
    mg
    24
    Zinc, Zn
    mg
    0.16
    Copper, Cu
    mg
    0.039
    Manganese, Mn
    mg
    0.269
    Selenium, Se
    mcg
    0.3
    Vitamins
    Vitamin C, total ascorbic acid
    mg
    8.4
    Thiamin
    mg
    0.023
    Riboflavin
    mg
    0.057
    Niacin
    mg
    0.217
    Pantothenic acid
    mg
    0.020
    Vitamin B-6
    mg
    0.059
    Folate, total
    mcg
    58
    Folic acid
    mcg
    0
    Folate, food
    mcg
    58
    Folate, DFE
    mcg_DFE
    58
    Choline, total
    mg
    5.8
    Betaine
    mg
    30.8
    Vitamin B-12
    mcg
    0.00
    Vitamin B-12, added
    mcg
    0.00
    Vitamin A, RAE
    mcg_RAE
    141
    Retinol
    mcg
    0
    Carotene, beta
    mcg
    1688
    Carotene, alpha
    mcg
    0
    Cryptoxanthin, beta
    mcg
    0
    Vitamin A, IU
    IU
    2813
    Lycopene
    mcg
    0
    Lutein + zeaxanthin
    mcg
    3659
    Vitamin E (alpha-tocopherol)
    mg
    0.61
    Vitamin E, added
    mg
    0.00
    Tocopherol, beta
    mg
    0.00
    Tocopherol, gamma
    mg
    0.05
    Tocopherol, delta
    mg
    0.00
    Vitamin D (D2 + D3)
    mcg
    0.0
    Vitamin D
    IU
    0
    Vitamin K (phylloquinone)
    mcg
    144.9
    Lipids
    Fatty acids, total saturated
    g
    0.019
    4:0
    g
    0.000
    6:0
    g
    0.000
    8:0
    g
    0.000
    10:0
    g
    0.000
    12:0
    g
    0.000
    14:0
    g
    0.003
    16:0
    g
    0.015
    18:0
    g
    0.001
    Fatty acids, total monounsaturated
    g
    0.003
    16:1 undifferentiated
    g
    0.002
    18:1 undifferentiated
    g
    0.002
    20:1
    g
    0.000
    22:1 undifferentiated
    g
    0.000
    Fatty acids, total polyunsaturated
    g
    0.050
    18:2 undifferentiated
    g
    0.008
    18:3 undifferentiated
    g
    0.041
    18:4
    g
    0.000
    20:4 undifferentiated
    g
    0.000
    20:5 n-3 (EPA)
    g
    0.000
    22:5 n-3 (DPA)
    g
    0.000
    22:6 n-3 (DHA)
    g
    0.000
    Cholesterol
    mg
    0
    Phytosterols
    mg
    3
    Amino acids
    Tryptophan
    g
    0.012
    Threonine
    g
    0.037
    Isoleucine
    g
    0.044
    Leucine
    g
    0.067
    Lysine
    g
    0.052
    Methionine
    g
    0.016
    Cystine
    g
    0.011
    Phenylalanine
    g
    0.039
    Tyrosine
    g
    0.032
    Valine
    g
    0.048
    Arginine
    g
    0.049
    Histidine
    g
    0.019
    Alanine
    g
    0.043
    Aspartic acid
    g
    0.072
    Glutamic acid
    g
    0.103
    Glycine
    g
    0.040
    Proline
    g
    0.034
    Serine
    g
    0.031
    Other
    Alcohol, ethyl
    g
    0.0
    Caffeine
    mg
    0
    Theobromine
    mg
    0
    USDA National Nutrient Database for Standard Reference, Release 22 (2009)

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