This Superfood is a terrific source of antioxidants, full of minerals such as iron, potassium, zinc, calcium and selenium, as well as vitamin A, E, K and vitamin B9 (folate). When you next make a salad, chuck in two cups of spinach and you will add just 15 calories. But in return you will receive two wonderful antioxidants by the names of lutein and zeaxanthin, which helps maintain healthy eyesight and promotes a strong healthy heart. As you might expect, with their big green leaves, they are full of phytonutrients that possess anti-cancer properties. In addition, the vitamins in spinach strengthen our bones, prevent anaemia, boost our energy and help us fight infections.

A rich source of: vitamin A, Vitamin e, vitamin K, folate.


Spinach, baby, raw

Energy (kcal) 16
Energy (kJ) 69
Water (g) 93.5
Starch (g) 0.2
Total sugars (g) 0
Glucose (g) 0
Galactose (g) 0
Fructose (g) 0
Sucrose (g) 0
Maltose (g) 0
Lactose (g) 0
Protein (g) 2.6
Protein (g)/100kcal 16.3
Protein % of calories 65
Carbohydrate (g) 0.2
Carbohydrate (g)/100kcal 1.3
Carb % of calories 5
Fat (g) 0.6
Fat (g)/100kcal 3.8
Fat % of calories 33.8
Satd FA /100g fd (g) 0.1
Mono FA /100g food (g) 0.1
Poly FA /100g food (g) 0.4
Trans FAs /100g food (g) 0
Sodium (mg) 16
Potassium (mg) 804
Calcium (mg) 16
Magnesium (mg) 32
Phosphorus (mg) 63
Iron (mg) 0.7
Copper (mg) 0.1
Zinc (mg) 0.4
Chloride (mg) 120
Manganese (mg) 0.2
Selenium (µg) 0
Iodine (µg) 2
Vitamin D (µg) 0
Vitamin E (mg) 0.4
Thiamin (mg) 0.1
Riboflavin (mg) 0.1
Niacin (mg) 0.6
Tryptophan/60 (mg) 0.5
Niacin equivalent (mg) 1.1
Vitamin B6 (mg) 0.1
Vitamin B12 (µg) 0
Folate (µg) 46
Pantothenate (mg) 0.5
Biotin (µg) 0.3
Vitamin C (mg) 2
NSP (g) Non-starch polysaccharide 1.2
AOAC fibre (g) 1
Cholesterol (mg) 0
Retinol (µg) N
Carotene (µg) N
Retinol Equivalent (µg) N

Spinach, dried

Energy (kcal) 211
Energy (kJ) 889
Water (g) 10.5
Starch (g) 0.9
Total sugars (g) 12.9
Glucose (g) 4.3
Galactose (g) 0
Fructose (g) 4.3
Sucrose (g) 4.3
Maltose (g) 0
Lactose (g) 0
Protein (g) 24.3
Protein (g)/100kcal 11.5
Protein % of calories 46.1
Carbohydrate (g) 13.8
Carbohydrate (g)/100kcal 6.5
Carb % of calories 26.2
Fat (g) 6.9
Fat (g)/100kcal 3.3
Fat % of calories 29.4
Satd FA /100g fd (g) 0.9
Mono FA /100g food (g) 0.9
Poly FA /100g food (g) 4.3
Sodium (mg) 16
Potassium (mg) 804
Calcium (mg) 16
Magnesium (mg) 32
Phosphorus (mg) 63
Iron (mg) 0.7
Copper (mg) 0.1
Zinc (mg) 0.4
Chloride (mg) 120
Manganese (mg) 0.2
Selenium (µg) 0
Iodine (µg) 2
Vitamin D (µg) 0
Vitamin E (mg) 0.3
Vitamin K1 (µg) 14.9
Thiamin (mg) 0.1
Riboflavin (mg) 0.1
Niacin (mg) 0.6
Tryptophan/60 (mg) 0.5
Niacin equivalent (mg) 1.1
Vitamin B6 (mg) 0.1
Vitamin B12 (µg) 0
Folate (µg) 46
Pantothenate (mg) 0.5
Biotin (µg) 0.3
Vitamin C (mg) 2
Alcohol (g) 0
NSP (g) Non-starch polysaccharide 18.2
Cholesterol (mg) 0
Retinol (µg) 0
Carotene (µg) 0
Retinol Equivalent (µg) 0

Spinach, mature, raw

Energy (kcal) 25
Energy (kJ) 103
Water (g) 89.7
Starch (g) 0.1
Total sugars (g) 1.5
Glucose (g) 0.5
Galactose (g) 0
Fructose (g) 0.5
Sucrose (g) 0.5
Maltose (g) 0
Lactose (g) 0
Protein (g) 2.8
Protein (g)/100kcal 11.2
Protein % of calories 44.8
Carbohydrate (g) 1.6
Carbohydrate (g)/100kcal 6.4
Carb % of calories 25.6
Fat (g) 0.8
Fat (g)/100kcal 3.2
Fat % of calories 28.8
Satd FA /100g fd (g) 0.1
Mono FA /100g food (g) 0.1
Poly FA /100g food (g) 0.5
Trans FAs /100g food (g) 0
Sodium (mg) 389
Potassium (mg) 140
Calcium (mg) 16
Magnesium (mg) 9
Phosphorus (mg) 31
Iron (mg) 0.5
Copper (mg) 0
Zinc (mg) 0.2
Chloride (mg) 111
Manganese (mg) 0.1
Selenium (µg) 2
Iodine (µg) 1
Vitamin D (µg) N
Vitamin E (mg) N
Thiamin (mg) 0.1
Riboflavin (mg) 0
Niacin (mg) 0.4
Tryptophan/60 (mg) 0.4
Niacin equivalent (mg) 0.8
Vitamin B6 (mg) 0.1
Vitamin B12 (µg) 0
Folate (µg) 11
Pantothenate (mg) 0.1
Biotin (µg) 0.3
Vitamin C (mg) 6
Alcohol (g) 0
NSP (g) Non-starch polysaccharide 2.1
AOAC fibre (g) N
Cholesterol (mg) 0
Retinol (µg) N
Carotene (µg) 760
Retinol Equivalent (µg) N