16 oz of spinach (cooked, boiled, drained, salted) contains 104 Calories. The macronutrient breakdown is 51% carbs, 8% fat, and 41% protein. This is a good source of fiber (39% of your Daily Value), potassium (45% of your Daily Value), and calcium (62% of your Daily Value).
Nutrition Facts
For 16 oz of spinach (454g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 104 | |
| Fats | 1g | 2% |
| Saturated fats | 0.2g | 1% |
| Trans fats | – | |
| Cholesterol | 0mg | 0% |
| Sodium | 1388mg | 60% |
| Carbs | 17g | 6% |
| Net carbs | 6g | |
| Fiber | 11g | 39% |
| Sugar | 2g | |
| Protein | 13g | |
| Calcium | 617mg | 62% |
| Iron | 16mg | 202% |
| Potassium | 2114mg | 45% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 28522μg | |
| Caffeine | 0mg | |
| Choline | 89mg | 16% |
| Copper | 1mg | 88% |
| Fluoride | 171μg | |
| Folate (B9) | 662μg | 166% |
| Lycopene | 0μg | |
| Magnesium | 395mg | 94% |
| Manganese | 4mg | 184% |
| Niacin | 2mg | 14% |
| Pantothenic acid | 1mg | 13% |
| Phosphorus | 254mg | 36% |
| Retinol | 0μg | |
| Riboflavin (B2) | 1mg | 82% |
| Selenium | 7μg | 12% |
| Theobromine | 0mg | |
| Thiamine | 0.4mg | 36% |
| Vitamin A IU | 47542IU | |
| Vitamin A | 2377μg | 264% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 1mg | 84% |
| Vitamin C | 44mg | 49% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | – | |
| Vitamin D3 | – | |
| Vitamin E | 9mg | 63% |
| Vitamin K | 2239μg | 1866% |
| Zinc | 3mg | 31% |
| Sugars | ||
| Sugar | 2g | |
| Sucrose | – | |
| Glucose | – | |
| Fructose | – | |
| Lactose | – | |
| Maltose | – | |
| Galactose | – | |
| Starch | – | |
| Fats | ||
| Saturated fats | 0.2g | 1% |
| Monounsaturated fats | 0g | |
| Polyunsaturated fats | 0.5g | |
| Trans fats | – | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | – | |
| Docosahexaenoic Acid (DHA) | – | |
| Eicosapentaenoic Acid (EPA) | – | |
| Docosapentaenoic Acid (DPA) | – | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 1g | |
| Cystine | 0.2g | |
| Glutamic acid | 2g | |
| Glycine | 1g | |
| Histidine | 0.3g | |
| Hydroxyproline | – | |
| Isoleucine | 1g | |
| Leucine | 1g | |
| Lysine | 1g | |
| Methionine | 0.2g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 0.5g | |
| Threonine | 1g | |
| Tryptophan | 0.2g | |
| Tyrosine | 1g | |
| Valine | 1g | |
