Welcome to the nutritional folic acid content in 10 different types of spinach, ranging from 194 ug to 58 ug per 100g. The basic type of spinach is Spinach, raw, where the amount of folic acid in 100g is 194 ug.

194 ug of folic acid per 100g, from Spinach, raw corresponds to 49% of the folic acid RDA. For a typical serving size of 1 cup (or 30 g) the amount of Folic acid is 58.2 ug. This corresponds to an RDA percentage of 15%.

The percentage of the recommended daily allowance (RDA) for folic acid is based on a 400 ug RDA level for a mature adult.

Top five spinach products high in folic acid

Below is a summary list for the top five spinach items ranked by the amount or level of folic acid in 100g.

1. Spinach, raw : 194ug (49%RDA)
2. Spinach, cooked, boiled, drained, with salt : 146ug (37%RDA)
3. Spinach, cooked, boiled, drained, without salt : 146ug (37%RDA)
4. Spinach, frozen, chopped or leaf, unprepared : 145ug (36%RDA)
5. Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt : 121ug (30%RDA)

Following on from the five top spinach items or products containing folic acid we have a more comprehensive break down of Spinach, raw, and the highest item containing folic acid which is Spinach, raw. We also give 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 the 10 types of spinach.

At the bottom of the page is the full list for the 10 different types of spinach based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the folic acid content in spinach.

Spinach, raw - Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for Spinach, raw should be considered along with the folic acid content. This food profile is part of our list of food and drinks under the general group Vegetables and Vegetable Products.Other important and folic acid related nutrients are Folate, Added Folic acid, Calories, Protein, Fat and Carbohydrate. For this 100g serving in your diet, the amount of Folate is 194 ug, the amount of Added Folic acid is 0 ug, the amount of Calories is 23 kcal (1% RDA), the amount of Protein is 2.86 g (5% RDA), the amount of Fat is 0.39 g (1% RDA) and the amount of Carbohydrate is 3.63 g (3% RDA). The nutritional content and facts for 100g, which includes Folate, Added Folic acid, Calories, Protein, Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the folic acid levels in spinach.

folic acid and nutrition facts in spinach per 100g

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Spinach, raw has a nutritional value score of 68 out of 100.Comparing the folic acid content and the nutritional density in 100g for Spinach, raw; We class this as a high folic acid content item.In terms of overall nutritional value we class this as an item with a high nutritional density value.

Amount of folic acid per 100 Calories

100 calories of spinach, raw is a serving size of 4.35 g, and the amount of Folic acid is 843.48 ug (213.04% RDA). Other important and related nutrients and macronutrients such as Calories, in 100 Calories are as follows; Folate 843.48 ug , Added Folic acid 0 ug , Protein 12.43 g (21.74% RDA), Fat 1.7 g (4.35% RDA), Carbohydrate 15.78 g (13.04% RDA). This is shown in the folic acid RDA percentage chart below, based on 100 Calories, along with the other important nutrients and macro nutrients. folic acid and nutrition facts in spinach per 100 calories

Content per Typical Serving Size 1 cup (or 30 g)

For the food Spinach, raw the typical serving size is 1 cup (or 30 g) which contains 58.2 ug of Folic acid. The folic acid percentage of the recommended daily value for this serving is 15 %.

To give 100% of the RDA, 6.7 servings of the typical serving size 1 cup (or 30 g) give the complete RDA. In terms of the gram weight and total content for this serving the Folate content is 58.2 ug, the Added Folic acid content is 0 ug, the Calories content is 6.9 kcal, the Protein content is 0.86 g, the Fat content is 0.12 g and the Carbohydrate content is 1.09 g. The percentages are shown below in the folic acid chart, for the typical serving of folic acid and the related and important nutritional values.folic acid and nutritional content in spinach

Macronutrients in Spinach, raw


The amount of protein, fat and carbs from this food described above is measured in grams per 100g and grams in a typical serving size (in this case 1 cup or 30 g), although it is also useful to give the number of calories from protein, fat and carbohydrate which are the most important macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 2.1 (kcal).The number of calories from Fat is 1.0 (kcal).The total calories from carbohydrate is 3.9 (kcal).folic acid, calories and nutritional content in spinach

Ug of folic acid in spinach (per 100g)

This list of 10 types of spinach, is brought to you by www.dietandfitnesstoday.com and ranges from Spinach, raw through to Spinach, canned, regular pack, solids and liquids where all food items are ranked by the content or amount per 100g. The nutritional folic acid content can be scaled by the amount in grams, oz or typical serving sizes. 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 how much folic acid in spinach.

The list below gives the total folic acid content in the 10 items from the general description 'spinach' each of which show the folic acid amount as well as Folate, Added Folic acid, Calories, Protein, Fat and Carbohydrate. Below, is the top 10 food items shown in the folic acid chart. This gives 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.

spinach folic acid per 100g

The corresponding nutritional value for spinach based on our density score out of 100 (ranked by the amount of folic acid per 100g) is shown in the below nutritional density chart. spinach folic acid per 100g

The corresponding Calories for spinach ranked by the amount of folic acid per 100g is shown below in the spinach calories chart. spinach folic acid per 100g

Effect of Preparation and Storage on folic acid

The level of folic acid 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. The total number of frozen food items is 3. The highest amount of folic acid from the 3 frozen items is in Spinach, frozen, chopped or leaf, unprepared where the folic acid content is 145 ug per 100g. The number of food items classified as canned is 3 items. The highest amount of folic acid from the 3 canned items is in Spinach, canned, regular pack, drained solids where the level is 98 ug per 100g.The total food items which are raw is 1 item. The highest amount of folic acid from the 1 raw items is in Spinach, raw where the content is 194 ug per 100g. The number of food items which are cooked are 4 items. The highest amount of folic acid from the 4 cooked items is in Spinach, cooked, boiled, drained, with salt where the amount is 146 ug per 100g. Comparing raw and cooked spinach shows that cooking can change the levels of folic acid by 48 ug in a 100g serving.

Average Content for spinach

The average (or more correctly the arithmetic mean) amount of folic acid contained in 100g of spinach, based on the list below of 10 different items under the general description of spinach, is 116.40 ug of folic acid. This average value corresponds to 29.1 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Folate is 115.40 ug, the average amount of Added Folic acid is 0.60 ug, the average amount of Calories is 39.60 kcal, the average amount of Protein is 3.54 g, the average amount of Fat is 1.74 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Folic acid is found in Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt which in 100g contains 121 ug of Folic acid. This corresponds to 30 % of the recommended daily allowance. For this serving the amount of Folate is 121 ug, the amount of Added Folic acid is 0 ug, the amount of Calories is 34 kcal, the amount of Protein is 4.01 g, the amount of Fat is 0.87 g and the amount of Carbohydrate is 4.8 g.

Highest folic acid Content per 100g

Using the list below for the 10 different spinach nutrition entries in our database, the highest amount of folic acid is found in Spinach, raw which contains 194 ug of folic acid per 100g. The associated percentage of RDA is 49 %. For this 100g serving the Folate content is 194 ug, the Added Folic acid content is 0 ug, 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. chart to show highest folic acid in spinach per 100g

The lowest amount of folic acid in 100g is in Spinach, canned, regular pack, solids and liquids which contains 58 ug. This gives as percentage of the recommended daily allowance 15 % of the RDA. For this 100g serving the amount of Folate is 58 ug, the amount of Added Folic acid is 0 ug, the amount of Calories is 19 kcal, the amount of Protein is 2.11 g, the amount of Fat is 0.37 g, the amount of Carbohydrate is 2.92 g.

The difference between the highest and lowest values gives a folic acid range of 136 ug per 100g. The range for the other nutrients are as follows; 136 ug for Folate, 0 ug for Added Folic acid, 4 kcal for Calories, 0.75 g for Protein, 0.02 g for Fat, 0 g for Carbohydrate.

Highest Amount of folic acid per Serving

Please remember that the above gives an accurate value in 100g for high folic acid foods in your diet. For example 100g of Spinach, raw contains 194 ug of folic acid. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the folic acid nutritional content.

The food with the highest folic acid content per typical serving is Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt which contains 266.2 ug in 1 package (10 oz) yields (or 220 g). The percentage of the recommended daily value for this serving is 67 %. For this serving the Folate content is 266.2 ug, the Added Folic acid content is 0 ug, the Calories content is 74.8 kcal, the Protein content is 8.82 g, the Fat content is 1.91 g and the Carbohydrate content is 10.56 g.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing folic acid which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of foods with a high amount of folic acid.


Spinach List, folic acid Content per 100g

1. Spinach, raw - Folic acid
  Nutritional Value : 68 / 100     food group - Vegetables and Vegetable Products
  Folic acid
(%RDA)
Folate
(%RDA)
Added Folic acid
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
  Profile for a 100g serving :
  194 ug (49%)194 ug 0 ug 23 kcal (1%)3.63 g (3%)0.39 g (1%)2.86 g (5%)
  Typical Serving size of 1 cup (or 30g):
   58.2 ug (15%) 58.2 ug 0 ug 6.9 kcal (0%) 1.09 g (1%) 0.12 g (0%) 0.86 g (2%)
  Other serving sizes 1 bunch (or 340g):
  659.6 ug (165%) 659.6 ug 0 ug 78.2 kcal (4%) 12.34 g (9%) 1.33 g (2%) 9.72 g (17%)
  Other serving sizes 1 leaf (or 10g):
  19.4 ug (5%) 19.4 ug 0 ug 2.3 kcal (0%) 0.36 g (0%) 0.04 g (0%) 0.29 g (1%)
  Other serving sizes 1 package (10 oz) (or 284g):
  550.96 ug (138%) 550.96 ug 0 ug 65.32 kcal (3%) 10.31 g (8%) 1.11 g (2%) 8.12 g (15%)
2. Spinach, cooked, boiled, drained, with salt - Folic acid
  Nutritional Value : 62 / 100     food group - Vegetables and Vegetable Products
  Folic acid Folate Added Folic acid Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  146 ug (37%)146 ug 0 ug 23 kcal (1%)3.75 g (3%)0.26 g (0%)2.97 g (5%)
  Typical Serving size of 1 cup (or 180g):
   262.8 ug (66%) 262.8 ug 0 ug 41.4 kcal (2%) 6.75 g (5%) 0.47 g (1%) 5.35 g (10%)
3. Spinach, cooked, boiled, drained, without salt - Folic acid
  Nutritional Value : 63 / 100     food group - Vegetables and Vegetable Products
  Folic acid Folate Added Folic acid Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  146 ug (37%)146 ug 0 ug 23 kcal (1%)3.75 g (3%)0.26 g (0%)2.97 g (5%)
  Typical Serving size of 1 cup (or 180g):
   262.8 ug (66%) 262.8 ug 0 ug 41.4 kcal (2%) 6.75 g (5%) 0.47 g (1%) 5.35 g (10%)
4. Spinach, frozen, chopped or leaf, unprepared - Folic acid
  Nutritional Value : 50 / 100     food group - Vegetables and Vegetable Products
  Folic acid Folate Added Folic acid Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  145 ug (36%)145 ug 0 ug 29 kcal (1%)4.21 g (3%)0.57 g (1%)3.63 g (6%)
  Typical Serving size of 1 cup (or 156g):
   226.2 ug (57%) 226.2 ug 0 ug 45.24 kcal (2%) 6.57 g (5%) 0.89 g (1%) 5.66 g (10%)
  Other serving sizes 1 package (10 oz) (or 284g):
  411.8 ug (103%) 411.8 ug 0 ug 82.36 kcal (4%) 11.96 g (9%) 1.62 g (2%) 10.31 g (18%)
5. Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt - Folic acid
  Nutritional Value : 45 / 100     food group - Vegetables and Vegetable Products
  Folic acid Folate Added Folic acid Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  121 ug (30%)121 ug 0 ug 34 kcal (2%)4.8 g (4%)0.87 g (1%)4.01 g (7%)
  Typical Serving size of 1 package (10 oz) yields (or 220g):
   266.2 ug (67%) 266.2 ug 0 ug 74.8 kcal (4%) 10.56 g (8%) 1.91 g (3%) 8.82 g (16%)
  Other serving sizes .5 cup (or 95g):
  114.95 ug (29%) 114.95 ug 0 ug 32.3 kcal (2%) 4.56 g (4%) 0.83 g (1%) 3.81 g (7%)
6. Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt - Folic acid
  Nutritional Value : 44 / 100     food group - Vegetables and Vegetable Products
  Folic acid Folate Added Folic acid Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  121 ug (30%)121 ug 0 ug 34 kcal (2%)4.8 g (4%)0.87 g (1%)4.01 g (7%)
  Typical Serving size of 1 package (10 oz) yields (or 220g):
   266.2 ug (67%) 266.2 ug 0 ug 74.8 kcal (4%) 10.56 g (8%) 1.91 g (3%) 8.82 g (16%)
  Other serving sizes .5 cup (or 95g):
  114.95 ug (29%) 114.95 ug 0 ug 32.3 kcal (2%) 4.56 g (4%) 0.83 g (1%) 3.81 g (7%)
7. Spinach, canned, regular pack, drained solids - Folic acid
  Nutritional Value : 60 / 100     food group - Vegetables and Vegetable Products
  Folic acid Folate Added Folic acid Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  98 ug (25%)98 ug 0 ug 23 kcal (1%)3.4 g (3%)0.5 g (1%)2.81 g (5%)
  Typical Serving size of 1 cup (or 214g):
   209.72 ug (52%) 209.72 ug 0 ug 49.22 kcal (2%) 7.28 g (6%) 1.07 g (2%) 6.01 g (11%)
8. Spinach souffle - Folic acid
  Nutritional Value : 17 / 100     food group - Vegetables and Vegetable Products
  Folic acid Folate Added Folic acid Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  77 ug (19%)67 ug 6 ug 169 kcal (8%)5.9 g (5%)12.95 g (20%)7.89 g (14%)
  Typical Serving size of 1 cup (or 136g):
   104.72 ug (26%) 91.12 ug 8.16 ug 229.84 kcal (11%) 8.02 g (6%) 17.61 g (27%) 10.73 g (19%)
  Other serving sizes 1 recipe yield (or 813g):
  626.01 ug (157%) 544.71 ug 48.78 ug 1373.97 kcal (69%) 47.97 g (37%) 105.28 g (162%) 64.15 g (115%)
9. Spinach, canned, no salt added, solids and liquids - Folic acid
  Nutritional Value : 55 / 100     food group - Vegetables and Vegetable Products
  Folic acid Folate Added Folic acid Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  58 ug (15%)58 ug 0 ug 19 kcal (1%)2.92 g (2%)0.37 g (1%)2.11 g (4%)
  Typical Serving size of 1 cup (or 234g):
   135.72 ug (34%) 135.72 ug 0 ug 44.46 kcal (2%) 6.83 g (5%) 0.87 g (1%) 4.94 g (9%)






folic acid and Nutritional Values - Top 221 Foods

Vegetables

leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus, pumpkin, radishes, taro, turnips, okra, rhubarb, sweet corn, cowpeas, seaweed, broadbeans

Fruits

a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes, fruit salad, persimmons

Seafood

salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops, crab, lobster, oysters, herring, haddock, halibut, mackerel, pike, pollock, trout

Drinks

coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice, energy drinks, soft drinks, grapefruit juice, lemon juice, lemonade

Nuts and Seeds

chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts, chestnuts, coconut meat, ginkgo nuts, mixed nuts, macadamia nuts

Beans and Lentils

soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans, baked beans

Meat

beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages, chicken light meat, chicken dark meat, chicken leg, fried chicken, roasted chicken, chicken thigh, chicken wings, duck, goose, pheasant, quail, pigeon, turkey light meat, turkey dark meat, turkey breast, turkey leg, turkey wing, emu, ostrich, frankfurter, pate, pork sausage, salami, bratwurst, pork loin, ground pork, lamb shank, veal, bison, beef liver, beef ribs

Fast Foods

french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac

Dairy and Cheese

ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese, mozzarella, low fat yogurt

Bread, Rice, Grains and Pasta

rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice, cooked egg, mexican cheese, fruit yogurt

Spreads, Sauces and Herbs

hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley, spices, chili sauce

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate, puddings, frozen yogurt, a snickers bar, croissants, danish pastry, english muffins, blueberry muffins, pie, pop tarts, coffeecake, crackers, potato chips, rice cakes, tortilla chips, fudge, puddings, syrups, dark chocolate, sundae, pretzels, pop tarts

Breakfast Cereal

granola, cheerios, oatmeal, kelloggs cereals, general mills cereals

Miscellaneous

spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats, salad dressing, tomato soup, mushroom soup, chicken soup, vegetable soup, infant formula, cooking oil, shortening, fish oil, soybean oil, soy protein, gravy, raisins, currants, balsam pear, succotash, macaroni, egg noodles, japanese noodles, macaroni and cheese, burrito