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Fruit & vegetables

Spinach

Spinach nutrition per 100 g, based on the raw edible portion. Values vary naturally by variety and freshness.

Nutrition per100 g

23kcal

97 kJ

DETAILED OVERVIEW

Nutrition facts

Macros

Protein2.9 g

6% RI*

Carbohydrates3.6 g

1% RI*

Fat0.4 g

1% RI*

Saturated fat0.1 g

0% RI*

Fibre2.2 g

9% RI*

Sugars0.4 g

0% RI*

Vitamins

Vitamin C28.1 mg

35% RI*

Vitamin E2.0 mg

17% RI*

Vitamin K482.9 µg

100% RI*

Vitamin B60.2 mg

14% RI*

Folate194.0 µg

97% RI*

Minerals

Calcium99.0 mg

12% RI*

Iron2.7 mg

19% RI*

Magnesium79.0 mg

21% RI*

Phosphorus49.0 mg

7% RI*

Potassium558.0 mg

28% RI*

Sodium79.0 mg

3% RI*

* Reference intake for an average adult. Values may vary by variety, producer and preparation.

GOOD TO KNOW

The whole story
behind spinach

Nutrition is rarely simply “good” or “bad”. Here is the balanced picture to help you decide what fits your diet.

THE UPSIDE

Why it can be a great choice

Provides 2.2 g of fibre per 100 g, which supports normal digestion and helps meals feel filling.
Contains 28.1 mg vitamin C per 100 g, supporting collagen formation and normal immune function.
Is rich in vitamin K (482.9 µg per 100 g), which supports normal blood clotting and bone health.

THE DOWNSIDE

What to keep in mind

Contains substantial oxalate; people with calcium-oxalate kidney stones may need individual dietary advice.
Its high vitamin K content can affect warfarin treatment; intake should be kept consistent rather than suddenly changed.
Raw portions may cause digestive discomfort in sensitive people; cooking often improves tolerance.