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 basic amount from the general description of spinach is Spinach, raw. The nutritional density score (out of 100) or nutritional value of Spinach, raw is 68.

Nutritional Density Values

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. 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.

spinach nutritional value per 100g

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. The total number of frozen food items is 3. 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. The number of food items classified as canned is 3 items. 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. The highest amount of nutritional value from the 1 raw items is in Spinach, raw where the nutritional content score is 68. The number of food items which are cooked are 4 items. The highest amount of nutritional value from the 4 cooked items is in Spinach, cooked, boiled, drained, without salt where the score is 63. Comparing raw and cooked spinach shows that cooking can change the levels of nutritional value by 5.

For a serving per 100g, in a diet, 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), the amount of Carbohydrate is 3.63 g (3% RDA), the amount of Fiber is 2.2 g (9% RDA) and the amount of Sugar is 0.42 g. The nutritional value amounts and nutrition facts for 100g is shown in the bar chart below as percentages of the recommended daily allowance.

nutritional value and nutrition facts in spinach per 100g

For the food Spinach, raw the typical serving size is 1 cup (or 30 g). 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. nutritional value and nutritional content in spinach

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. 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).nutritional value, calories and nutritional content in spinach

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. The nutritional 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 what is the nutritional value of spinach.

spinach nutritional value per 100gspinach nutritional value per 100gspinach nutritional value per 100gspinach nutritional value per 100g

Average Content for spinach

The average (or more correctly the arithmetic mean) amount of nutritional value contained in 100 Calories of spinach, based on the list below of 10 different items under the general description of spinach, is 51.70 /100 of nutritional value. The averages for the different nutrients are as follows; 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, the average amount of Carbohydrate is 4.01 g, the average amount of Fiber is 2.42 g and

Median Amount

The median nutritional nutritional value value is found in Spinach, canned, no salt added, solids and liquids which in 100 Calories contains 55 /100 of nutritional value. For this serving 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 amount of Fiber is 2.2 g and

Highest Nutritional Density Content

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. 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.

The lowest nutritional value is in Spinach souffle which has a value of 17 /100 of nutritional value. 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. 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.

Nutritional Scores per Typical Serving

For a typical serving of 1 cup (or 234 g) for Spinach, canned, no salt added, solids and liquids the Calories content is 44.46 kcal, the Protein content is 4.94 g, the Fat content is 0.87 g, the Carbohydrate content is 6.83 g, the Fiber content is 5.15 g and the Sugar content is 0.86 g.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing nutritional value which can be scaled for different servings and quantities.


List of Nutritional Values for Spinach

1. Spinach, raw - nutritional score 68 / 100
  
Fiber
(%RDA)
Sugar
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
  For a 100g serving :
2.2 g (9%)0.42 g (0%)23 kcal (1%)3.63 g (3%)0.39 g (1%)2.86 g (5%)
  Typical Serving size of 1 cup (or 30g):
   0.66 g (3%) 0.13 g (0%) 6.9 kcal (0%) 1.09 g (1%) 0.12 g (0%) 0.86 g (2%)
  Other serving sizes 1 bunch (or 340g):
   7.48 g (30%) 1.43 g (2%) 78.2 kcal (4%) 12.34 g (9%) 1.33 g (2%) 9.72 g (17%)
  Other serving sizes 1 leaf (or 10g):
   0.22 g (1%) 0.04 g (0%) 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):
   6.25 g (25%) 1.19 g (1%) 65.32 kcal (3%) 10.31 g (8%) 1.11 g (2%) 8.12 g (15%)
2. Spinach, cooked, boiled, drained, without salt - nutritional score 63 / 100
  
Fiber Sugar Calories Carbohydrate Fat Protein
  For a 100g serving :
2.4 g (10%)0.43 g (0%)23 kcal (1%)3.75 g (3%)0.26 g (0%)2.97 g (5%)
  Typical Serving size of 1 cup (or 180g):
   4.32 g (17%) 0.77 g (1%) 41.4 kcal (2%) 6.75 g (5%) 0.47 g (1%) 5.35 g (10%)
3. Spinach, cooked, boiled, drained, with salt - nutritional score 62 / 100
  
Fiber Sugar Calories Carbohydrate Fat Protein
  For a 100g serving :
2.4 g (10%)0.43 g (0%)23 kcal (1%)3.75 g (3%)0.26 g (0%)2.97 g (5%)
  Typical Serving size of 1 cup (or 180g):
   4.32 g (17%) 0.77 g (1%) 41.4 kcal (2%) 6.75 g (5%) 0.47 g (1%) 5.35 g (10%)
4. Spinach, canned, regular pack, drained solids - nutritional score 60 / 100
  
Fiber Sugar Calories Carbohydrate Fat Protein
  For a 100g serving :
2.4 g (10%)0.4 g (0%)23 kcal (1%)3.4 g (3%)0.5 g (1%)2.81 g (5%)
  Typical Serving size of 1 cup (or 214g):
   5.14 g (21%) 0.86 g (1%) 49.22 kcal (2%) 7.28 g (6%) 1.07 g (2%) 6.01 g (11%)
5. Spinach, canned, no salt added, solids and liquids - nutritional score 55 / 100
  
Fiber Calories Carbohydrate Fat Protein
  For a 100g serving :
2.2 g (9%)19 kcal (1%)2.92 g (2%)0.37 g (1%)2.11 g (4%)
  Typical Serving size of 1 cup (or 234g):
   5.15 g (21%) 44.46 kcal (2%) 6.83 g (5%) 0.87 g (1%) 4.94 g (9%)
6. Spinach, canned, regular pack, solids and liquids - nutritional score 53 / 100
  
Fiber Calories Carbohydrate Fat Protein
  For a 100g serving :
1.6 g (6%)19 kcal (1%)2.92 g (2%)0.37 g (1%)2.11 g (4%)
  Typical Serving size of 1 cup (or 234g):
   3.74 g (15%) 44.46 kcal (2%) 6.83 g (5%) 0.87 g (1%) 4.94 g (9%)
7. Spinach, frozen, chopped or leaf, unprepared - nutritional score 50 / 100
  
Fiber Sugar Calories Carbohydrate Fat Protein
  For a 100g serving :
2.9 g (12%)0.65 g (1%)29 kcal (1%)4.21 g (3%)0.57 g (1%)3.63 g (6%)
  Typical Serving size of 1 cup (or 156g):
   4.52 g (18%) 1.01 g (1%) 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):
   8.24 g (33%) 1.85 g (2%) 82.36 kcal (4%) 11.96 g (9%) 1.62 g (2%) 10.31 g (18%)
8. Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt - nutritional score 45 / 100
  
Fiber Sugar Calories Carbohydrate Fat Protein
  For a 100g serving :
3.7 g (15%)0.51 g (1%)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):
   8.14 g (33%) 1.12 g (1%) 74.8 kcal (4%) 10.56 g (8%) 1.91 g (3%) 8.82 g (16%)
  Other serving sizes .5 cup (or 95g):
   3.52 g (14%) 0.48 g (1%) 32.3 kcal (2%) 4.56 g (4%) 0.83 g (1%) 3.81 g (7%)
9. Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt - nutritional score 44 / 100
  
Fiber Sugar Calories Carbohydrate Fat Protein
  For a 100g serving :
3.7 g (15%)0.51 g (1%)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):
   8.14 g (33%) 1.12 g (1%) 74.8 kcal (4%) 10.56 g (8%) 1.91 g (3%) 8.82 g (16%)
  Other serving sizes .5 cup (or 95g):
   3.52 g (14%) 0.48 g (1%) 32.3 kcal (2%) 4.56 g (4%) 0.83 g (1%) 3.81 g (7%)
10. Spinach souffle - nutritional score 17 / 100
  
Fiber Sugar Calories Carbohydrate Fat Protein
  For a 100g serving :
0.7 g (3%)1.85 g (2%)169 kcal (8%)5.9 g (5%)12.95 g (20%)7.89 g (14%)
  Typical Serving size of 1 cup (or 136g):
   0.95 g (4%) 2.52 g (3%) 229.84 kcal (11%) 8.02 g (6%) 17.61 g (27%) 10.73 g (19%)