Spinach, water, fresh, raw
Leaves and stems of a creeping herbaceous vine. Some varieties have purple stems. Uncooked.
Source: Analysed
Per 100g of edible portion
- Energy
- 110kJ
- Protein
- 2.9g
- Fat, total
- 0.50g
- Total dietary fibre
- 2.8g
- Total sugars
- 0.50g
- Sodium
- 25.0mg
Nutrition by serving size
One standard serve is 89 g: 2.6 g protein, 2.5 g fibre, 98 kJ. Choose another measure or enter grams.
Measure source: Australian Dietary Guidelines serve (FSANZ AUSNUT 2023).
| Nutrient | In 89 g | Per 100 g |
|---|---|---|
| Energy | 98 kJ (23 kcal) | 110 kJ |
| Protein | 2.6 g | 2.9 g |
| Total fat | 0.4 g | 0.5 g |
| Saturated fat | 0 g | 0 g |
| Carbohydrate | 0.9 g | 1.0 g |
| Sugars | 0.4 g | 0.5 g |
| Dietary fibre | 2.5 g | 2.8 g |
| Sodium | 22 mg | 25 mg |
| Calcium | 61 mg | 68 mg |
| Iron | 2.1 mg | 2.4 mg |
Protein relative to energy: 2.6 g per 100 kJ. This ratio is the same at any amount.
Quick FAQ
How many calories are in spinach?
Spinach, water, fresh, raw contains approximately 26 calories (110 kJ) per 100g, according to the Australian Food Composition Database.
How much protein is in spinach?
There are 2.9g of protein per 100g of spinach, water, fresh, raw.
How much sugar is in spinach?
Spinach, water, fresh, raw contains 0.5g of total sugars per 100g, making it low in sugar.
How much fat is in spinach?
Spinach, water, fresh, raw has 0.5g of total fat per 100g.
Is spinach high in fibre?
Spinach, water, fresh, raw contains 2.8g of dietary fibre per 100g.
Complete Nutrient Profile
Every measured nutrient, grouped by category. Tap a nutrient to see the 50 richest foods for it.
Energy
2 nutrients| Nutrient | Per 100g |
|---|---|
| Energy with dietary fibre | 110 kJ |
| Energy, without dietary fibre | 88.0 kJ |
Proximates
8 nutrients| Nutrient | Per 100g |
|---|---|
| Moisture | 92.2 g |
| Protein | 2.9 g |
| Nitrogen | 0.46 g |
| Fat, total | 0.50 g |
| Total dietary fibre | 2.8 g |
| Alcohol | 0 g |
| Available carbohydrate, without sugar alcohols | 1.0 g |
| Available carbohydrate, with sugar alcohols | 1.0 g |
Carbohydrates
9 nutrients| Nutrient | Per 100g |
|---|---|
| Fructose | 0.30 g |
| Glucose | 0.20 g |
| Sucrose | 0 g |
| Maltose | 0 g |
| Lactose | 0 g |
| Total sugars | 0.50 g |
| Added sugars | 0 g |
| Free sugars | 0 g |
| Starch | 0.50 g |
Minerals
11 nutrients| Nutrient | Per 100g |
|---|---|
| Calcium | 68.0 mg |
| Iodine | 7.3 ug |
| Iron | 2.4 mg |
| Magnesium | 29.0 mg |
| Phosphorus | 52.0 mg |
| Potassium | 460 mg |
| Selenium | 0 ug |
| Sodium | 25.0 mg |
| Zinc | 0.20 mg |
| Retinol | 0 ug |
| Vitamin A retinol equivalents | 202 ug |
Vitamins
23 nutrients| Nutrient | Per 100g |
|---|---|
| Alpha-carotene | 30.0 ug |
| Beta-carotene | 1,180 ug |
| Cryptoxanthin | 35.0 ug |
| Beta-carotene equivalents | 1,212 ug |
| Thiamin | 0.01 mg |
| Riboflavin | 0.15 mg |
| Niacin | 0.80 mg |
| Niacin derived from tryptophan | 0.81 mg |
| Niacin derived equivalents | 1.6 mg |
| Pyridoxine | 0.15 mg |
| Cobalamin | 0 ug |
| Folate, natural | 225 ug |
| Folic acid | 0 ug |
| Total folates | 225 ug |
| Dietary folate equivalents | 225 ug |
| Vitamin C | 28.0 mg |
| Cholecalciferol | 0 ug |
| Ergocalciferol | 0 ug |
| 25-hydroxy cholecalciferol | 0 ug |
| 25-hydroxy ergocalciferol | 0 ug |
| Vitamin D3 equivalents | 0 ug |
| Alpha tocopherol | 1.6 mg |
| Vitamin E | 1.6 mg |
Fatty Acids
10 nutrients| Nutrient | Per 100g |
|---|---|
| Total saturated fatty acids | 0 g |
| Total monounsaturated fatty acids | 0 g |
| C18:2w6 | 0 g |
| C18:3w3 | 0 g |
| C20:5w3 | 0 mg |
| C22:5w3 | 0 mg |
| C22:6w3 | 0 mg |
| Total polyunsaturated fatty acids | 0 g |
| Total long chain omega 3 fatty acids | 0 mg |
| Total trans fatty acids | 0 mg |
Amino Acids
1 nutrient| Nutrient | Per 100g |
|---|---|
| Tryptophan | 48.0 mg |
Organic Acids
5 nutrients| Nutrient | Per 100g |
|---|---|
| Citric acid | 0.20 g |
| Lactic acid | 0 g |
| Malic acid | 0.20 g |
| Oxalic acid | 0 g |
| Quinic acid | 0 g |
Other
3 nutrients| Nutrient | Per 100g |
|---|---|
| Ash | 1.4 g |
| Caffeine | 0 mg |
| Cholesterol | 0 mg |
Related Foods
Source and method
Nutrient values: Australian Food Composition Database (AFCD) Release 3, per 100 g of edible portion. Standard serves and household measures: AUSNUT 2023 food measures and Australian Dietary Guidelines profiles. © Food Standards Australia New Zealand. Used under the Creative Commons Attribution 4.0 licence. Portion values on this site are calculated from the per 100 g figures.
Food key: F008763. Derivation of the nutrient profile: Analysed.