Spinach, cooked, as ingredient: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Tender and earthy, cooked spinach wilts down to a nutrient-dense green that adds a subtle, slightly sweet flavor and vibrant color to a variety of dishes.
Per 100g reference serving, Spinach, cooked, as ingredient provides 33 kcal of energy, 3.42g protein (42% of calories), 3.11g total carbohydrates (38% of calories, including 1.9g dietary fiber and 0.49g sugars), and 0.71g total fat (20% of calories).
Vitamins Profile in Spinach, cooked, as ingredient (Per 100g)
Track how Spinach, cooked, as ingredient contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 25 mg | 27.8% DV |
| Vitamin A (RAE) | 342 µg | 38% DV |
| Vitamin E (Alpha-Tocopherol) | 2.39 mg | 15.9% DV |
| Vitamin K (Phylloquinone) | 568 µg | 100% DV |
| Vitamin B1 (Thiamin) | 0.08 mg | 6.7% DV |
| Vitamin B2 (Riboflavin) | 0.215 mg | 16.5% DV |
| Vitamin B3 (Niacin) | 0.57 mg | 3.6% DV |
| Vitamin B6 (Pyridoxine) | 0.239 mg | 14.1% DV |
| Total Folate (Vitamin B9) | 100 µg | 25% DV |
| Folate (Dietary Folate Equivalents) | 100 µg | 25% DV |
| Natural Food Folate | 100 µg | 25% DV |
| Choline | 22.7 mg | 4.1% DV |
| Beta-Carotene | 4101 µg | 100% DV |
| Beta-Cryptoxanthin | 11 µg | 1.8% DV |
| Lutein + Zeaxanthin | 8850 µg | 88.5% DV |
Minerals & Electrolytes in Spinach, cooked, as ingredient (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 1.24 mg | 6.9% DV |
| Calcium (Ca) | 79 mg | 6.1% DV |
| Magnesium (Mg) | 109 mg | 26% DV |
| Potassium (K) | 541 mg | 11.5% DV |
| Zinc (Zn) | 0.49 mg | 4.5% DV |
| Phosphorus (P) | 48 mg | 3.8% DV |
| Copper (Cu) | 0.093 mg | 10.3% DV |
| Sodium (Na) | 126 mg | 5.5% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.162 g | 10.1% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.031 g | 0.2% DV |
| Monounsaturated Fat (MUFA) | 0.012 g | 0% DV |
| Polyunsaturated Fat (PUFA) | 0.194 g | 1% DV |
| Saturated Fat (SFA) | 0.074 g | 0.4% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Spinach, cooked, as ingredient contains 33 calories (kcal), 3.42g of protein, 3.11g of carbohydrates (1.9g fiber, 0.49g total sugars), and 0.71g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Spinach, cooked, as ingredient has an estimated food pH of 8.5 and a Potential Renal Acid Load (PRAL) score of -11.8 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Spinach, cooked, as ingredient: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 6+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Spinach, cooked, as ingredient by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.