Vegetables and Vegetable Products
Spinach, raw
Per 100 g of the edible portion · CNF 2026
23kcal per 100 g
2.9 gProtein
0.39 gFat
3.6 gCarbohydrate
Energy and macronutrients
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Energy | 23 kcal97 kJ | — |
| Protein | 2.9 g | — |
| Fat | 0.39 g | 1% |
| of which saturated | 0.06 g | 0% |
| Monounsaturated fat | 0.01 g | — |
| Polyunsaturated fat | 0.17 g | — |
| Cholesterol | 0 mg | — |
| Carbohydrate | 3.6 g | — |
| of which sugars | 0.42 g | 0% |
| Fibre | 2.2 g | 8% |
| Sodium | 79 mg | 3% |
| Water | 91.4 g | — |
Minerals
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Potassium | 558 mg | 16% |
| Calcium | 99 mg | 8% |
| Magnesium | 79 mg | 19% |
| Phosphorus | 49 mg | 4% |
| Iron | 2.7 mg | 15% |
| Zinc | 0.53 mg | 5% |
| Copper | 0.13 mg | 14% |
| Selenium | 1 µg | 2% |
Vitamins
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Vitamin A | 469 µg | 52% |
| Beta-carotene | 5,626 µg | — |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 2 mg | 14% |
| Vitamin K | 483 µg | 402% |
| Thiamin (B1) | 0.08 mg | 7% |
| Riboflavin (B2) | 0.19 mg | 15% |
| Niacin (B3) | 0.72 mg | 5% |
| Vitamin B6 | 0.2 mg | 11% |
| Folate | 194 µg | 49% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin C | 28 mg | 31% |
In its food group
Position among 790 foods in “Vegetables and Vegetable Products”
Energy23 kcal · median 37 kcal
Protein2.9 g · median 2.1 g
Fibre2.2 g · median 2.2 g
Sugars0.42 g · median 2.2 g
Saturated fat0.06 g · median 0.05 g
Salt0.2 g · median 0.1 g
68% of the foods in the group contain less protein. The thin line marks the group median.
Richest in
Nutrients where 100 g covers the largest share of the daily reference
- Vitamin K483 µg · 402%
- Vitamin A469 µg · 52%
- Folate194 µg · 49%
- Vitamin C28 mg · 31%
- Magnesium79 mg · 19%
Other foods in the group
More from “Vegetables and Vegetable Products”
- Alfalfa seeds, sprouted, raw23 kcal
- Amaranth leaves, fresh23 kcal
- Cabbage, boiled, drained23 kcal
- Carrot, canned, solids and liquid23 kcal
- Carrot, canned, solids and liquid, unsalted23 kcal
- Cauliflower, boiled, drained23 kcal
- Cauliflower, boiled, drained, with salt23 kcal
- Chicory greens (cichorium intybus), raw23 kcal
- Coriander (cilantro), raw23 kcal
- Cress, garden, boiled, drained23 kcal
- Cress, garden, boiled, drained, with salt23 kcal
- Malabar spinach, cooked23 kcal
Source: Health Canada, Canadian Nutrient File 2026 · contains information licensed under the Open Government Licence – Canada.
Values as published in the national table, per 100 g of the edible portion. “0” also covers traces below the detection limit. Daily Values: Food and Drug Regulations, Health Canada.