Spinach Nutrition Facts

Covering Spinach Nutrition Facts Raw, Baby, Creamed, Frozen, Steamed, Canned, Wrap, Pie, Lasagna and Quiche

Spinach Nutrition Facts Information

Vegetables and fruits are important to include in your diet, especially if you want to have a well balanced, healthy eating lifestyle. This is because they are rich in many nutrients, vitamins and minerals that our bodies need. Asparagus is one vegetable that is rich in a lot of minerals and nutrients. When we look at spinach and its nutrition facts we realize that it also contains a number of minerals, vitamins and nutrients.

These include Dietary Fiber, Protein, Vitamin A, Vitamin C, Calcium, Iron, Thiamin, Niacin, Phosphorus, Zinc, Copper, Vitamin K, Riboflavin, Magnesium, Manganese, Vitamin B6, Folate, Vitamin E and Potassium. Spinach is not only a good source of most of these minerals, nutrients and vitamins but it is also an excellent source of quite a number of them. We will take a brief look at these.

• Vitamin K is present in great amounts in spinach. In fact, this is one of the vitamins which spinach is an excellent source of. Vitamin K is important for aiding the blood to clot when one is wounded. This it does by initiating the healing process thereby slowing down and stopping the bleeding from a wound. Vitamin K also aids in preventing heart disease and heart failure by preventing the hardening of the arteries. It is also important for the bones and in the absorption of calcium.


• Vitamin A is another of the vitamins present in spinach in great amounts. Both Vitamins A and C are important antioxidants that fight against free radicals which amongst other things cause premature aging. These two vitamins when they work together also help to prevent atherosclerosis. In layman's language, this is a conditions where cholesterol sticks to the walls of the arteries causing them to be blocked. This in turn may cause heart attacks or strokes as blood flow would have been blocked.


• Iron is probably the most known mineral which spinach is associated with. It is however important to note that the iron in spinach is poorly absorbed by the body, unless if it is consumed together with a source of vitamin C. Vitamin C helps the body to absorb Iron. Iron is important for the formation of blood in the body as well as to assist haemoglobin transport oxygen throughout the body's cells.


• According to the spinach nutrition facts, we can see that potassium and Folate are also present in spinach in good amounts. These amongst other things help to keep the blood pressure level normal, preventing high blood pressure. Spinach also contains the Co-enzyme Q10 which is an antioxidant. It's important to note that there are only two plant sources of this enzyme, spinach being one of them. Co-enzyme Q10 helps in the treatment of high blood pressure and heart failure as well as providing muscles with strength.


• When considering spinach and it's nutrition facts we also realize that in most cases it's a good source of Phosphorus, Magnesium and Manganese. Phosphorus is said to be the second most abundant mineral in the body. It's important for many things including hormone balance, digestion, excretion and bone formation just to name a few.


• Magnesium is important for sustaining the normal heart beat as well as maintaining our muscles and bones. It also aids our bodies to absorb calcium and plays an important role in the synthesis and strengthening of strong bones and teeth. Manganese also helps in the absorption of calcium, regulation of blood sugar level as well as in the synthesis of connective tissue amongst many other things.

Spinach Nutrition Facts Raw

Nutrition facts on spinach that's raw show us that it's an excellent source of the following ; Vitamin A, Vitamin C, Calcium, Vitamin E, Vitamin K, Iron, Folate, Vitamin B6, Riboflavin, Manganese, Potassium and Magnesium. This is quite impressive for one vegetable. It is also a good source of Dietary Fiber, Thiamin, Niacin, Phosphorus, Zinc and Copper. Calories are low and so is the fat content.

• Serving size- 1 bunch (340g)
• Calories- 78
• Calories from Fat- 11
• Total Fat- 1g, 2% of DV
• Saturated Fat- 0g
• Trans Fat- 0g
• Cholesterol- 0mg
• Sodium- 269mg, 11% of DV
• Total Carbohydrate- 12g, 4% of DV
• Dietary Fiber- 7g, 28% of DV
• Sugars- 1g
• Protein- 10g
• Vitamin A- 638% of DV
• Vitamin C- 159% of DV
• Calcium- 34% of DV
• Iron- 51% of DV
• Vitamin E- 35% of DV
• Vitamin K- 2053% of DV
• Thiamin- 18% of DV
• Riboflavin- 38% of DV
• Niacin- 12% of DV
• Vitamin B6- 33% of DV
• Folate- 165% of DV
• Niacin- 5% of DV
• Magnesium- 67% of DV
• Phosphorus- 17% of DV
• Potassium- 54% of DV
• Zinc- 12% of DV
• Copper- 22% of DV
• Manganese- 152% of DV

Fresh Express Baby Spinach Nutrition Facts

Fresh express baby spinach nutrition facts reveal that it is also an excellent source of vitamins K and C as well as Folate. It also is a source of Dietary Fiber, Potassium, Protein, Calcium, Iron and Vitamin E.

• Serving size- 3 cups (85g)
• Servings per Container- 2
• Calories- 20
• Calories from Fat- 0
  • Total Fat- 0g, 0% of DV
• Saturated Fat-0g, 0% of DV
• Sodium- 65mg, 3% of DV
• Potassium- 306mg, 9% of DV
• Total Carbohydrate- 3g, 1% of DV
• Dietary Fiber- 2g, 8% of DV
• Protein- 2g, 4% of DV
• Vitamin A- 160% of DV
• Vitamin C- 40% of DV
• Calcium- 8% of DV
• Iron- 15% of DV
• Vitamin E- 1% of DV
• Vitamin K- 510% of DV
• Folate- 40% of DV

Creamed Spinach Nutrition Facts

Creamed spinach nutrition facts reveal that it's a good source of just Iron, Calcium, Vitamin C and Dietary Fiber. These are just a few nutrients as compared to when it was still in it's raw state. The sodium content of creamed spinach as well as the fat is a bit on the high side.

• Serving size- 1 cup
• Calories- 148
• Calories from Fat- 81
• Total Fat- 9g, 14% of DV
• Saturated Fat- 2g, 12% of DV
• Polyunsaturated Fat- 2g
• Monounsaturated Fat- 4g
• Cholesterol- 6mg, 2% of DV
• Sodium- 372mg, 16% of DV
• Total Carbohydrate- 12g, 4% of DV
• Dietary Fiber- 3g, 12% of DV
• Sugars- 4g
• Protein- 7g
• Vitamin A- 0% of DV
• Vitamin C- 20% of DV
• Calcium- 26% of DV
• Iron- 25% of DV

Frozen Spinach Nutrition Facts

These are nutrition facts of spinach that is frozen, chopped, or a whole leaf and unprepared. It is an excellent source of Vitamin A, Vitamin K, Manganese. It is also a good source of Vitamin C, Calcium, Iron, Dietary Fiber, Vitamin E, Riboflavin, Vitamin B6, Magnesium and Potassium.

• Serving size- 1 cup (156g)
• Calories- 45
• Calories from Fat- 7
• Total Fat- 1g, 1.5% of DV
• Saturated Fat- 0g
• Trans Fat- 0g
• Cholesterol- 0mg
• Sodium- 115mg, 2% of DV
• Total Carbohydrate- 7g, 2% of DV
  • Dietary Fiber- 5g, 20% of DV
• Sugars- 1g
• Protein- 6g
• Vitamin A- 366% of DV
• Vitamin C- 14% of DV
• Calcium- 20% of DV
• Iron- 16% of DV
• Vitamin E- 23% of DV
• Folate- 57% of DV
• Thiamin- 10% of DV
• Riboflavin- 21% of DV
• Vitamin B6- 13% of DV
• Phosphorus- 8% of DV
• Magnesium- 29% of DV
• Vitamin K- 725% of DV
• Manganese- 55% of DV
• Phosphorus- 8% of DDV
• Potassium- 15% of DV

Steamed Spinach Nutrition Facts

The following are nutrition facts of spinach that has been boiled without salt and drained. Once again, it is low in calories and fair on the amount of sodium. It does not contain any fat or cholesterol. Vitamins K and A come out tops again, exceeding the recommended daily allowance. It's an excellent source of Folate, Iron, Magnesium and Manganese. Steamed spinach is also a good source of Dietary Fiber, Vitamin C, Calcium, Vitamin E, Riboflavin and Vitamin B6.

• Serving size- 180g
• Calories- 41
• Calories from Fat- 4
• Total Fat- 0g
• Saturated Fat- 0g
  • Cholesterol- 0mg
• Sodium- 126mg, 5% of DV
• Total Carbohydrate- 7g, 2% of DV
• Dietary Fiber- 4g, 16% of DV
• Sugars- 1g
• Protein- 5g
• Vitamin A- 377% of DV
• Vitamin C- 29% of DV
• Calcium- 24% of DV
• Iron- 36% of DV
• Vitamin E- 19% of DV
• Vitamin K- 1111% of DV
• Riboflavin- 25% of DV
• Vitamin B6- 22% of DV
• Folate- 66% of DV
• Iron- 35% of DV
• Magnesium- 39% of DV
• Potassium- 24% of DV
• Manganese- 84% of DV

Canned Spinach Nutrition Facts

Canned spinach nutrition facts with drained solids show that they are a source of phosphorus and zinc. They are a good source of dietary fiber, potassium, iron and calcium. They are an excellent source of vitamin A, vitamin C, vitamin K, folate, magnesium and manganese.

• Serving size- 214g
• Calories- 49
• Calories from Fat- 9
• Total Fat- 1g, 2% of DV
• Saturated Fat- 0g
• Cholesterol- 0mg, 0% of DV
  • Sodium- 58mg, 2% of DV
• Total Carbohydrate- 7g, 2% of DV
• Dietary Fiber- 5g, 20% of DV
• Sugars- 1g
• Protein- 6g
• Vitamin A- 419% of DV
• Vitamin C- 51% of DV
• Calcium- 27% of DV
• Iron- 27% of DV
• Vitamin K- 1235% of DV
• Zinc- 4% of DV
• Riboflavin (Vitamin B2)- 17% of DV
• Folate- 52% of DV
• Potassium- 21% of DV
• Phosphorus- 9% of DV
• Magnesium- 41% of DV
• Manganese- 64% of DV

Spinach Nutrition Facts: Wrap

Spinach wrap nutrition facts reveal that it's an excellent source of Vitamins A and C as well as Iron. It is also a good source of Protein and Calcium. It also does not contain any cholesterol or sodium. However, the fat content is a little on the high side for just one wrap.

• Serving size- one wrap
• Calories- 180
• Calories from Fat- 45
• Total Fat- 8g, 12% of DV
• Saturated Fat- 0.5g, 2% of DV
• Trans Fat- 0g
• Sodium- 0mg, 0% of DV
• Total Carbohydrate- 29g, 10% of DV
• Dietary Fiber- 0g, 0% of DV
• Sugars- 1g
• Protein- 9g, 18% of DV
• Vitamin A- 230% of DV
• Vitamin C- 80% of DV
• Calcium- 20% of DV
• Iron- 35% of DV

Spinach Nutrition Facts: Pie

These are nutrition facts of a classic spinach pie. Considering that it's a vegetable pie, one would think that there are more nutrients in it. It is basically just a good source of Iron, Calcium, Vitamin C, Vitamin A, Protein and Dietary Fiber. However, the sodium, cholesterol and saturated fat content need to be on the look out for.

• Serving size- 136g
• Calories- 225
• Calories from Fat- 50
• Total Fat- 6g, 9% of DV
• Saturated Fat- 4g, 18% of DV
• Cholesterol- 42mg, 14% of DV
• Sodium- 508mg, 21% of DV
• Total Carbohydrate- 32g, 11% of DV
• Dietary Fiber- 5g, 20% of DV
• Sugars- 4g
• Protein- 12g
• Vitamin A- 25% of DV
• Vitamin C- 10% of DV
• Calcium- 20% of DV
• Iron- 15% of DV

Spinach Nutrition Facts: Lasagna

Trader Joe's Spinach Lasagna Nutrition Facts show that it's an excellent source of Vitamins A and C as well as Calcium. It also provides one with 20% and 16% of the recommended daily allowance of Iron and Dietary Fiber respectively. This is one of the typical meals for vegetarians. However, it's important to be on the look out for the sodium, saturated fat, cholesterol and fat content. Too much of this can have adverse effects on one's health.

• Serving size- 1 container (298g)
• Calories- 340
• Calories from Fat- 160
• Total Fat- 18g, 28% of DV
• Saturated Fat- 10g, 50% of DV
• Trans Fat- 0g
• Cholesterol- 60mg, 20% of DV
  • Sodium- 620mg, 26% of DV
• Total Carbohydrates- 26g, 9% of DV
• Dietary Fiber- 4g, 16% of DV
• Sugars- 6g
• Protein- 20g
• Vitamin A- 80% of DV
• Vitamin C- 60% of DV
• Calcium- 40% of DV
• Iron- 20% of DV

Spinach Nutrition Facts: Quiche

Spinach quiche nutrition facts like all the other nutrition facts on this page are important to know. Especially if you are planning on consuming the food. It helps us to know the nutritional value of the food and whether it will be of benefit, health wise, to our bodies.

For the spinach quiche, we can see that it's a good source of vitamin A, Iron and Protein. However, the amount of cholesterol is just too high for a single serving. If one's to have 2 servings of this you will exceed your recommended daily allowance of it.

• Serving size- 105g
• Calories - 273
• Calories from Fat- 167
• Total Fat- 18g, 28% of DV
  • Saturated Fat-5g, 27% of DV
• Trans Fat- 0g
• Cholesterol- 212mg, 71% of DV
• Sodium- 295mg, 12% of DV
• Potassium- 88mg, 3% of DV
• Total Carbohydrate- 18g, 6% of DV
• Dietary Fiber- 1g, 4% of DV
• Sugars- 4g
• Protein- 9g, 18% of DV
• Vitamin A-12% of DV
• Vitamin C- 2% of DV
• Calcium- 9% of DV
• Iron- 11% of DV

So if you are one of those people who enjoy spinach, given these nutrition facts, you have every reason to!