Spinach
Vegetables 11 variants
Spinach is consistently high in these nutrients across all variants, regardless of preparation or processing.
Vitamin K > 99% Vitamin A > 91% Magnesium > 87% Vitamin E > 86% Manganese > 79% Folate > 79% Calcium > 75% Fluoride > 74%
Select a nutrient to see how the 11 variants compare.
| Variant | Protein (g) | All foods |
|---|---|---|
| frozen, chopped or leaf, cooked, boiled, drained, with salt | 4.0 | > 32% |
| frozen, chopped or leaf, cooked, boiled, drained, without salt | 4.0 | > 32% |
| frozen, chopped or leaf, unprepared (Includes foods for USDA's Food Distribution Program) | 3.6 | > 30% |
| cooked, boiled, drained, with salt | 3.0 | > 26% |
| cooked, boiled, drained, without salt | 3.0 | > 26% |
| mature | 2.9 | > 26% |
| raw | 2.9 | > 25% |
| baby | 2.9 | > 25% |
| canned, regular pack, drained solids | 2.8 | > 25% |
| canned, no salt added, solids and liquids | 2.1 | > 21% |
| canned, regular pack, solids and liquids | 2.1 | > 21% |
| Variant | Iron (mg) | All foods |
|---|---|---|
| cooked, boiled, drained, with salt | 3.6 | > 87% |
| cooked, boiled, drained, without salt | 3.6 | > 87% |
| raw | 2.7 | > 79% |
| canned, regular pack, drained solids | 2.3 | > 72% |
| frozen, chopped or leaf, cooked, boiled, drained, with salt | 2.0 | > 65% |
| frozen, chopped or leaf, cooked, boiled, drained, without salt | 2.0 | > 65% |
| frozen, chopped or leaf, unprepared (Includes foods for USDA's Food Distribution Program) | 1.9 | > 63% |
| canned, no salt added, solids and liquids | 1.6 | > 56% |
| canned, regular pack, solids and liquids | 1.6 | > 56% |
| baby | 1.3 | > 49% |
| mature | 1.1 | > 43% |
| Variant | Magnesium (mg) | All foods |
|---|---|---|
| mature | 93.0 | > 92% |
| baby | 92.9 | > 92% |
| cooked, boiled, drained, with salt | 87.0 | > 91% |
| cooked, boiled, drained, without salt | 87.0 | > 91% |
| frozen, chopped or leaf, cooked, boiled, drained, with salt | 82.0 | > 90% |
| frozen, chopped or leaf, cooked, boiled, drained, without salt | 82.0 | > 90% |
| raw | 79.0 | > 90% |
| canned, regular pack, drained solids | 76.0 | > 90% |
| frozen, chopped or leaf, unprepared (Includes foods for USDA's Food Distribution Program) | 75.0 | > 90% |
| canned, no salt added, solids and liquids | 56.0 | > 87% |
| canned, regular pack, solids and liquids | 56.0 | > 87% |
| Variant | Zinc (mg) | All foods |
|---|---|---|
| cooked, boiled, drained, with salt | 0.8 | > 42% |
| cooked, boiled, drained, without salt | 0.8 | > 42% |
| frozen, chopped or leaf, unprepared (Includes foods for USDA's Food Distribution Program) | 0.6 | > 35% |
| raw | 0.5 | > 34% |
| frozen, chopped or leaf, cooked, boiled, drained, with salt | 0.5 | > 31% |
| frozen, chopped or leaf, cooked, boiled, drained, without salt | 0.5 | > 32% |
| canned, regular pack, drained solids | 0.5 | > 30% |
| baby | 0.4 | > 29% |
| mature | 0.4 | > 28% |
| canned, no salt added, solids and liquids | 0.4 | > 28% |
| canned, regular pack, solids and liquids | 0.4 | > 28% |
| Variant | Calcium (mg) | All foods |
|---|---|---|
| frozen, chopped or leaf, cooked, boiled, drained, with salt | 153.0 | > 89% |
| frozen, chopped or leaf, cooked, boiled, drained, without salt | 153.0 | > 89% |
| cooked, boiled, drained, with salt | 136.0 | > 87% |
| cooked, boiled, drained, without salt | 136.0 | > 87% |
| frozen, chopped or leaf, unprepared (Includes foods for USDA's Food Distribution Program) | 129.0 | > 86% |
| canned, regular pack, drained solids | 127.0 | > 86% |
| raw | 99.0 | > 81% |
| canned, no salt added, solids and liquids | 83.0 | > 78% |
| canned, regular pack, solids and liquids | 83.0 | > 78% |
| baby | 68.3 | > 75% |
| mature | 66.6 | > 75% |
| Variant | Potassium (mg) | All foods |
|---|---|---|
| baby | 581.8 | > 94% |
| raw | 558.0 | > 93% |
| cooked, boiled, drained, with salt | 466.0 | > 90% |
| cooked, boiled, drained, without salt | 466.0 | > 90% |
| mature | 459.7 | > 90% |
| canned, regular pack, drained solids | 346.0 | > 76% |
| frozen, chopped or leaf, unprepared (Includes foods for USDA's Food Distribution Program) | 346.0 | > 76% |
| frozen, chopped or leaf, cooked, boiled, drained, with salt | 302.0 | > 65% |
| frozen, chopped or leaf, cooked, boiled, drained, without salt | 302.0 | > 65% |
| canned, no salt added, solids and liquids | 230.0 | > 47% |
| canned, regular pack, solids and liquids | 230.0 | > 47% |
| Variant | Phosphorus (mg) | All foods |
|---|---|---|
| cooked, boiled, drained, with salt | 56.0 | > 25% |
| cooked, boiled, drained, without salt | 56.0 | > 25% |
| frozen, chopped or leaf, cooked, boiled, drained, with salt | 50.0 | > 23% |
| frozen, chopped or leaf, cooked, boiled, drained, without salt | 50.0 | > 23% |
| frozen, chopped or leaf, unprepared (Includes foods for USDA's Food Distribution Program) | 49.0 | > 23% |
| raw | 49.0 | > 23% |
| canned, regular pack, drained solids | 44.0 | > 21% |
| mature | 40.6 | > 20% |
| baby | 39.0 | > 20% |
| canned, no salt added, solids and liquids | 32.0 | > 17% |
| canned, regular pack, solids and liquids | 32.0 | > 17% |
| Variant | Dietary Fiber (g) | All foods |
|---|---|---|
| frozen, chopped or leaf, cooked, boiled, drained, with salt | 3.7 | > 71% |
| frozen, chopped or leaf, cooked, boiled, drained, without salt | 3.7 | > 71% |
| frozen, chopped or leaf, unprepared (Includes foods for USDA's Food Distribution Program) | 2.9 | > 63% |
| canned, regular pack, drained solids | 2.4 | > 55% |
| cooked, boiled, drained, with salt | 2.4 | > 54% |
| cooked, boiled, drained, without salt | 2.4 | > 55% |
| canned, no salt added, solids and liquids | 2.2 | > 51% |
| raw | 2.2 | > 51% |
| canned, regular pack, solids and liquids | 1.6 | > 37% |
| mature | 1.6 | > 36% |
| baby | 1.6 | > 36% |
| Variant | Vitamin C (mg) | All foods |
|---|---|---|
| mature | 30.3 | > 86% |
| raw | 28.1 | > 85% |
| baby | 26.5 | > 84% |
| canned, regular pack, drained solids | 14.3 | > 73% |
| canned, no salt added, solids and liquids | 13.5 | > 72% |
| canned, regular pack, solids and liquids | 13.5 | > 72% |
| cooked, boiled, drained, with salt | 9.8 | > 66% |
| cooked, boiled, drained, without salt | 9.8 | > 66% |
| frozen, chopped or leaf, unprepared (Includes foods for USDA's Food Distribution Program) | 5.5 | > 56% |
| frozen, chopped or leaf, cooked, boiled, drained, with salt | 2.2 | > 41% |
| frozen, chopped or leaf, cooked, boiled, drained, without salt | 2.2 | > 41% |
| Variant | Vitamin E (mg) | All foods |
|---|---|---|
| frozen, chopped or leaf, cooked, boiled, drained, with salt | 3.5 | > 92% |
| frozen, chopped or leaf, cooked, boiled, drained, without salt | 3.5 | > 92% |
| frozen, chopped or leaf, unprepared (Includes foods for USDA's Food Distribution Program) | 2.9 | > 91% |
| cooked, boiled, drained, with salt | 2.1 | > 88% |
| cooked, boiled, drained, without salt | 2.1 | > 89% |
| raw | 2.0 | > 88% |
| canned, regular pack, drained solids | 1.9 | > 88% |
| canned, no salt added, solids and liquids | 1.6 | > 86% |
| canned, regular pack, solids and liquids | 1.6 | > 86% |
| baby | trace | n/a |
| mature | trace | n/a |
| Variant | Folate (µg) | All foods |
|---|---|---|
| raw | 194.0 | > 94% |
| cooked, boiled, drained, with salt | 146.0 | > 92% |
| cooked, boiled, drained, without salt | 146.0 | > 92% |
| frozen, chopped or leaf, unprepared (Includes foods for USDA's Food Distribution Program) | 145.0 | > 92% |
| frozen, chopped or leaf, cooked, boiled, drained, with salt | 121.0 | > 89% |
| frozen, chopped or leaf, cooked, boiled, drained, without salt | 121.0 | > 89% |
| canned, regular pack, drained solids | 98.0 | > 86% |
| canned, no salt added, solids and liquids | 58.0 | > 79% |
| canned, regular pack, solids and liquids | 58.0 | > 79% |
| baby | trace | n/a |
| mature | trace | n/a |
| Variant | Choline (mg) | All foods |
|---|---|---|
| frozen, chopped or leaf, cooked, boiled, drained, with salt | 24.8 | > 47% |
| frozen, chopped or leaf, cooked, boiled, drained, without salt | 24.8 | > 47% |
| frozen, chopped or leaf, unprepared (Includes foods for USDA's Food Distribution Program) | 22.1 | > 45% |
| cooked, boiled, drained, with salt | 19.7 | > 42% |
| cooked, boiled, drained, without salt | 19.7 | > 42% |
| raw | 19.3 | > 42% |
| canned, regular pack, drained solids | 18.4 | > 41% |
| canned, no salt added, solids and liquids | 15.2 | > 34% |
| canned, regular pack, solids and liquids | 15.2 | > 34% |
| baby | trace | n/a |
| mature | trace | n/a |
All foods Per 100g · USDA FoodData Central