(updated 5/25/18). The good: This food is low in Saturated Fat, and very low in Cholesterol. Although few (if any) individual foods provide all the essential nutrients, the Nutrient Balance Indicator and Completeness Score can help you construct meals that are nutritionally balanced and complete.Read more about the Nutrient Balance Indicator, PROTEIN QUALITY Comparing raw and cooked spinach shows that cooking can change the levels of nutritional value by 5. Foods that are nutritious without being filling are considered better choices for healthy weight gain. Spinach is one of the best non heme (plant based) sources of nutrients and low in calories. The nutritional density score (out of 100) or nutritional value of Spinach, raw is 68. Foods low in carbohydrates will cluster along the right edge of the pyramid, with foods that are high in fat at the upper edge and foods that are high in protein at the lower edge. google_ad_slot = "9456429844"; Foods that have roughly the same number of calories from fats, calories, and protein will be found closer to the center of the pyramid.Read more about the Caloric Ratio Pyramid, ESTIMATED GLYCEMIC LOAD™ 0 grams saturated fat. Alfalfa sprouts are very low in calories but rich in nutrients. It had arrived in China by the seventh century and reached Europe in the mid-13th century, according to The Agricultural Marketing Research Center. The highest amount of nutritional value from the 3 frozen items is in Spinach, frozen, chopped or leaf, unprepared where the nutritional value content is 50 /100 per 100g. This graphic shows you what percentage of the calories in a food come from carbohydrates, fats, proteins, and alcohol. If you are trying to achieve a specific distribution of calories, such as the 40/30/30 distribution of the Zone™ diet, or the more traditional 60/30/10 distribution, the Caloric Ratio Pyramid™ will show you how recipes, meal plans, or individual foods line up with those goals.Foods low in fat, for example, will cluster along the bottom edge of the pyramid, ranging from foods that are high in carbohydrates (at the left edge) to foods that are high in protein (at the right edge). Both servings are about 23 calories, 3.8 g of carbohydrates, 3 g of protein, 0.3 g of fat, and a whopping 2.4 g of fiber, which is 10 percent of the daily value. Sitemap | google_ad_height = 15; ESTIMATED GLYCEMIC LOAD™ Glycemic load is a way of expressing a food or meal's effect on blood-sugar levels. The closer a food is to the right edge of the map, the more essential nutrients per calorie it contains. Daily Goals. The range for the other nutrients are as follows; 146 kcal for Calories, 5.03 g for Protein, 12.56 g for Fat, 2.27 g for Carbohydrate, 1.5 g for Fiber, 1.43 g for Sugar. If the Amino Acid Score is less than 100, a link is provided to complementary sources of protein. Start; Food Tracker. The nutritional content can be scaled by the amount in grams, oz or typical serving sizes. High in Fibre Over 39g of fibre per 100g makes it a great source of fibre; 100% Natural Made only from the fresh spinach; High in Protein With over 32g of protein, our Spinach Powder is an impressive natural protein source. Fitness Software | grams. Spinach, raw : 68/100 2. This list of 10 types of spinach, is brought to you by www.dietandfitnesstoday.com and ranges from Spinach, raw through to Spinach souffle where all food items are ranked by the nutritional value. Spinach is believed to come from Persia, according to Arizona State University. There are 25 calories in 100 g of Popeyes Spinach. There are 23 calories in 100 grams of Baby Spinach. Get full nutrition facts and other common serving sizes of Spinach including 1 leaf and 1 oz. Log Food. 0 %--Fat. Why is Beet Greens better than Spinach? Spinach is best available during the winter season. google_ad_height = 15; Live Healthy & Happy. The level of nutritional value can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. There are 23 calories in 100 grams of Spinach. main content. 1.68x more dietary fiber per 100g? Furthermore we provide a comparison of average values, median values and lowest values along with a comparison with other food groups and assess the effects of storage and preparation on spinach. The highest amount of nutritional value from the 4 cooked items is in Spinach, cooked, boiled, drained, without salt where the score is 63. By combining complementary proteins, you may be able to increase the overall quality of the protein you consume.Read more about Protein Quality, NUTRITION DATA'S OPINION You should always consult a licensed physician or medical professional for diagnosis and treatment of any medical condition and before starting any weight loss or fitness regime. Also spinach leaves contain two powerful antitumor promoters. It is also a good source of Niacin and Zinc, and a very good source of Dietary Fiber, Protein, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Thiamin, Riboflavin, Vitamin B6, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium, Copper and Manganese.The bad: This food is high in Sodium. Growing Minds. About us | and Privacy Policy and Cookie Statement In terms of the gram weight and total content for this serving the Calories content is 6.9 kcal, the Protein content is 0.86 g, the Fat content is 0.12 g, the Carbohydrate content is 1.09 g, the Fiber content is 0.66 g and the Sugar content is 0.13 g. The amount of protein, fat and carbs from this food is measured as a gram weight value although it is also useful to give the calories from these macronutrients. google_ad_client = "pub-1393137165073501"; One cup of raw spinach contains:. Using the list below for the 10 different spinach nutrition entries in our database, the highest amount of nutritional value is found in Spinach, raw which has a nutritional value of 68. 1. Nutrition Data awards foods 0 to 5 stars in each of three categories, based on their nutrient density (ND Rating) and their satiating effect (Fullness Factor™). The minimum daily requirement is approximately 1,800 kcal (according to the Food and Agriculture Organization of the United Nations). Contact 3.7g vs 2.2g Spinach Calories and Nutrition per Serving (1 Serving=1oz/28g) Calories (with Percentage) for each Nutrient for 100g of Spinach Carbohydrate Protein Fat 20.8% 29.2% 50% Polyunsaturated Fat 0.1 g. grams. Folate … The Self NutritionData method and system is covered by U.S. Patent No. 0 %--Carbs. The list at thee bottom of the page gives the total nutritional score in the 10 items from the general description 'spinach' each of which show the nutritional amounts as well as Calories, Protein, Fat, Carbohydrate, Fiber and Sugar. 4. less cholesterol per 100g Spinach is rich in dietary folate, and it contains 49% of the RDA per 100 grams. For this serving in your diet here are the macronutrient calories. The basic amount from the general description of spinach is Spinach, raw. Harvest of the Month. If you want to increase your calorie intake without getting too full, choose foods from the bottom half of the map.Read more about the Nutritional Target Map. About Food Exercise Apps Community Blog Shop Premium. One serving contains 0.3 g of fat, 3 g of protein and 3.8 g of carbohydrate. If one or more amino acid is not present in sufficient amounts, the protein in your diet is considered incomplete.Each spoke on the Protein Quality graph represents one of the nine essential amino acids, and the graph shows how close the protein in your diet is to the optimal distribution of amino acids recommended by the Institute of Medicine's Food and Nutrition Board.An Amino Acid Score of 100 or higher indicates a complete or high-quality protein. google_ad_client = "pub-1393137165073501"; grams serving. Foods that have more essential nutrients per calorie are considered better choices for optimum health.Nutrition Data also indicates whether a food is particularly high or low in various nutrients, according to the dietary recommendations of the FDA.Read more about Nutrition Data's opinion. According to BBC Good Food, use of the word Florentine to describe a dish with spinac… Calories in Spinach Pasta based on the calories, fat, protein, carbs and other nutrition information submitted for Spinach Pasta. This gives as percentage of the recommended daily allowance 8 % of the RDA. Spinach, raw - nutritional score 68 / 100, Spinach, cooked, boiled, drained, without salt - nutritional score 63 / 100, Spinach, cooked, boiled, drained, with salt - nutritional score 62 / 100, Spinach, canned, regular pack, drained solids - nutritional score 60 / 100, Spinach, canned, no salt added, solids and liquids - nutritional score 55 / 100, Spinach, canned, regular pack, solids and liquids - nutritional score 53 / 100, Spinach, frozen, chopped or leaf, unprepared - nutritional score 50 / 100, Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt - nutritional score 45 / 100, Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt - nutritional score 44 / 100, Spinach souffle - nutritional score 17 / 100. google_ad_width = 468; Calorie Breakdown: 12% fat, 49% carbs, 39% prot. Components like beta carotene, lutein, xanthenes and zeaxanthin act as strong antioxidants and protect the eyes from the harsh effects of UV rays, further lowering the chances of cataract formation and are all beneficial for maintaining overall good eyesight. 100 % 2g Protein. The amount of food energy in kilocalories (kcal) per 100g. Find nutrition facts for over 2,000,000 foods. In a 100 g (3.5 oz) serving providing only 23 calories, spinach has a high nutritional value, especially when fresh, frozen, steamed, or quickly boiled. For some time, the English referred to it as the Spanish vegetable because it came through Spain via the Moors. google_ad_slot = "9456429844"; View calories and nutrition info per 1oz/28g of Spinach and see how many calories are in 100g of Spinach and its nutrition information. grams. CALORIC RATIO PYRAMID™ For best results, be sure to enable the option to PRINT BACKGROUND IMAGES in the following browsers: - Firefox (File > Page Setup > Format & Options) Home | 0 grams trans fat. Any duplication or distribution of the information contained herein is strictly prohibited. Also available in Spanish translation of Spinach Family Newsletter (PDF, 1.2MB)., Arabic translation of Spinach Family Newsletter (PDF, 1.2MB).. A balanced way to boost you immune system. Nutrition Facts. Both fresh and cooked spinach contain about the same amount of macronutrients in a 100-gram serving (roughly 3 1/3 cups raw or 1/2 cup cooked spinach). It is a rich source (20% or more of the Daily Value , DV) of vitamin A , vitamin C , vitamin K , magnesium , manganese , iron and folate . Calorie breakdown: 12% fat, 49% carbs, 39% protein. Nutrition Data’s patent-pending Estimated Glycemic Load™ (eGL) is available for every food in the database as well as for custom foods, meals, and recipes in your Pantry. Farm to School. Once at home, wash them thoroughly in clean running water, and rinse in salt water for about 30 minutes in order to remove dirt and any insecticide residues. Avoid those with dull/sunkenleaves, yellow discoloration, and spots. Although it can be stored in the refrigerator for up to a week, fresh l… The calories in Spinach per 270g (1bundle) is 54 calories. Protein quality is dependent on having all the essential amino acids in the proper proportions. Sign Up. Michigan Nutrition Network. The nutrition facts for 3.5 ounces (100 grams) of raw spinach are : Calories: 23; Water: 91%; Protein: 2.9 grams; Carbs: 3.6 grams; Sugar: 0.4 grams; Fiber: 2.2 grams; Fat: 0.4 grams; Carbs Spinach, canned, no salt added, solids and liquids : 55/100. (Go File > Print Preview > adjust the Shrink To Fit dropdown to 100%.) The highest amount of nutritional value from the 1 raw items is in Spinach, raw where the nutritional content score is 68. Spinach, without salt, drained, boiled, cooked contains 23 calories per 100 g serving. The highest amount of nutritional value from the 3 canned items is in Spinach, canned, regular pack, drained solids where the score is 60 (per 100kCal).The total food items which are raw is 1 item. google_ad_width = 468; Alfalfa sprouts have the … Spinach Smoothies: Cooking in the Classroom Lesson Plan, Level: K-2 (PDF, 356KB). Trans Fat 0g. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question what is the nutritional value of spinach. . For a Serving Size of 1 serving ( 4 g) The associated percentage of RDA is 20 %. This symbol offers a visual representation of a food's nutritional strengths and weaknesses, with each spoke representing a different nutrient. Nutrition Stats . Our aim is to provide a comprehensive analysis of the nutritional value content in spinach. Glycemic load is a way of expressing a food or meal's effect on blood-sugar levels. Calories: 190kcal; Fibre: 39.7g; Benefits. Monounsaturated Fat 0 g. grams. Spinach is a green, leafy vegetable that is high in nutrients and low in calories. Using the list below for the 10 different spinach nutrition entries in our database, the highest amount of nutritional value is found in Spinach, raw which has a nutritional value of 68. Nutrition Data’s patent-pending Estimated Glycemic Load™ (eGL) is available for every food in the database as well as for custom foods, meals, and recipes in your Pantry.How to interpret the values: Experts vary on their recommendations for what your total glycemic load should be each day. “Spinach is an excellent source of vitamin K, vitamin A (in the form of carotenoids), manganese, folate … copper, vitamin B2, vitamin B6, vitamin E, calcium … and vitamin C,” according to the foundation's website World's Healthiest Foods. Disclaimer: The information provided by Diet & Fitness Today is for general information and should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. Spinach is calculated to be 20Cal per 100 grams making 80Cal equivalent to 400g with 8.37g of mostly carbohydrates、5.94g of protein、1.08g of fat in 270g while being rich in vitamins and minerals such as Vitamin K and Folate. Serving Size: 1 cup raw spinach . Log In. Copyright © 2005-2021 Bodyventures. - In Internet Explorer 7 you will need to adjust the default "Shrink To Fit" setting. Use of and/or registration on any portion of this site constitutes acceptance of our 0 grams fiber. . 7 calories .9 g protein (2% DV) 1 g carbohydrate ; 0.7 g dietary fiber (3% DV) 29.7 mg calcium (3% DV) * 81 mg iron (4% DV) Spinach, cooked, boiled, drained, with salt : 62/100 4. The latter is 0.4 g sugar and 2.4 g of dietary fiber, the rest is complex carbohydrate. The spoke for dietary fiber is colored green, protein is blue, vitamins are purple, minerals are white, and yellow represents a group of commonly overconsumed nutrients: saturated fat, cholesterol, and sodium.A Completeness Score between 0 and 100 is a relative indication of how complete the food is with respect to these nutrients. 0 mg cholesterol. There are 7 calories in 1 cup of Spinach. Nutrition Facts; Serving Size: 1 cup (30g) Calories: 7 % Daily Value * Total Fat 0.1g: 0%: Saturated Fat 0g: 0%: Trans Fat 0g: Cholesterol 0mg: 0%: Sodium 23.7mg: 1%: Total Carbohydrate 1.1g: 0%: Dietary Fiber 0.7g: 2%: Total Sugars 0.1g: 0%: Includes ~g Added Sugars ~% Protein 0.9g: 2%: Vitamin C 8.4mg: 9%: Vitamin D 0μg: 0%: Iron 0.8mg: 5%: Calcium 29.7mg: 2%: Potassium 167.4mg: 4%: Phosphorus … The top 10 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary. In the markets, buy fresh leaves featuring dark-green color, vitality, and crispiness. For a 100g serving the Calories content is 23 kcal, the Protein content is 2.86 g, the Fat content is 0.39 g, the Carbohydrate content is 3.63 g, the Fiber content is 2.2 g, the Sugar content is 0.42 g. For a 100g serving the amount of Calories is 169 kcal, the amount of Protein is 7.89 g, the amount of Fat is 12.95 g, the amount of Carbohydrate is 5.9 g, the amount of Fiber is 0.7 g, the amount of Sugar is 1.85 g. The difference between the highest and lowest values gives a nutritional value range of 51. - Internet Explorer 6/7 (Tools > Internet Options > Advanced > Printing) All Rights Reserved. The total number of frozen food items is 3. - Mac Safari (Click print below > Copies & Pages > Safari), NUTRITIONAL TARGET MAP™ Foods that are both nutritious and filling are considered better choices for weight loss. Spinach, canned, regular pack, drained solids : 60/100 5. Low Fat Recipes | Calorie Breakdown: 12% fat, 49% carbs, 39% prot. There are 7 calories in 1 cup of Spinach. Spinach, cooked, boiled, drained, without salt : 63/100 3. 7,620,531. Following on from the five top spinach items or products containing nutritional value we have a more comprehensive break down of Spinach, raw, and the highest item containing nutritional value which is Spinach, raw. Welcome to the nutritional density value in 10 different types of spinach, ranging from 68 to 17 (out of a maximum of 100) per 100 Calories (kCal). The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast.