Vegetables Leafy Greens & Salads Phytochemical data available High fibre High protein 🇬🇧 CoFID 2021 · 17-417
✦ Concentrated minerals ✦ Iron source ✦ Magnesium ✦ Long shelf life

Spinach is a dark leafy green rich in vitamin K, vitamin A, folate, iron and magnesium. It contains oxalates that reduce calcium and iron absorption, but remains a useful source of these minerals as part of a varied diet.

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Preparation note

Drying concentrates iron, magnesium and calcium per gram but largely destroys vitamin C; rehydrate before use and keep cooking brief.

Sources: CoFID 2021

Macronutrients per 100g

889
kJ
Energy
24.3
g
Protein
13.8
g
Carbs
18.2
g
Fibre
6.90
g
Fat
12.9
g
Sugars
0.90
g
Saturates
3.05
g
Salt

Vitamins & Minerals

Nutrient Per 100g % Daily Value* Level
Potassium 4,350 mg 200%
Calcium 1,480 mg 185%
Chloride 850 mg 106%
Magnesium 470 mg 125%
Phosphorus 390 mg 56%
Iron 18.2 mg 130%
Vitamin E (alpha-TE) 14.9 mg 124%
Niacin (B3) 10.4 mg 65%
Selenium 9.00 µg 16%
Zinc 6.10 mg 61%
Manganese 5.20 mg 200%
Copper 0.350 mg 35%
Vitamin D 0.000 µg 0%
Vitamin B12 0.000 µg 0%
Vitamin A (RAE) 0.000 µg 0%
Iodine 17.0 µg 11%
Polyunsaturated fat (PUFA) 4.30 g —
Monounsaturated fat 0.900 g —
Sucrose 4.30 g —
Glucose (dextrose) 4.30 g —
Fructose 4.30 g —
Cholesterol 0.000 mg —
Retinol (vitamin A) 0.000 µg 0%

* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.

Phytochemicals

Flavonols
Kaempferol
3.40 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 99656
Flavonols
Quercetin
2.01 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 99656
Flavonols
Myricetin
0.010 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 99107
Flavonols
Isorhamnetin
0.000 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 99107
Flavones
Luteolin
0.040 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 99107
Flavones
Apigenin
0.010 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 99107
Isoflavonoids
Isoflavonoids (total)
0.000 mg / 100g
USDA Isoflavone DB 2.1 (2015); NDB_No 11457
Isoflavonoids
Genistein
0.000 mg / 100g
USDA Isoflavone DB 2.1 (2015); NDB_No 11457
Isoflavonoids
Daidzein
0.000 mg / 100g
USDA Isoflavone DB 2.1 (2015); NDB_No 11457
Why are some phytochemicals missing? Nutriofia tracks over 50 bioactive plant compounds — including allicin, betanin, glucosinolates, lignans, and polyphenols — but comprehensive measurement data simply doesn't exist yet for most foods. Unlike vitamins and minerals, phytochemical analysis is still an active area of food science research. When a compound doesn't appear here, it means no published measurement exists for this food, not that the food lacks it. We update our database as new data becomes available.
Primary data source for this entry: McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID 2021), Public Health England. Source record tag: CoFID 2021. Phytochemical data: USDA Flavonoid Database Release 3.3 (2018) and published analytical literature as indicated on each compound. All values are per 100g fresh weight unless stated. % Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011. Nutriofia is a research and information resource — nothing on this page constitutes medical advice. Page generated from Nutriofia database · Argarth Collective Ltd · Company No. 16864945.