Spinach, for use on a sandwich: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Tender, slightly earthy spinach leaves offer a nutritious and mild-flavored green, adding a soft texture and vibrant color to sandwiches.
Per 100g reference serving, Spinach, for use on a sandwich provides 27 kcal of energy, 2.85g protein (43% of calories), 2.41g total carbohydrates (36% of calories, including 1.6g dietary fiber and 0.42g sugars), and 0.62g total fat (21% of calories).
Vitamins Profile in Spinach, for use on a sandwich (Per 100g)
Track how Spinach, for use on a sandwich 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) | 26.5 mg | 29.4% DV |
| Vitamin A (RAE) | 283 µg | 31.4% DV |
| Vitamin E (Alpha-Tocopherol) | 2.03 mg | 13.5% DV |
| Vitamin K (Phylloquinone) | 483 µg | 100% DV |
| Vitamin B1 (Thiamin) | 0.077 mg | 6.4% DV |
| Vitamin B2 (Riboflavin) | 0.194 mg | 14.9% DV |
| Vitamin B3 (Niacin) | 0.551 mg | 3.4% DV |
| Vitamin B6 (Pyridoxine) | 0.195 mg | 11.5% DV |
| Total Folate (Vitamin B9) | 116 µg | 29% DV |
| Folate (Dietary Folate Equivalents) | 116 µg | 29% DV |
| Natural Food Folate | 116 µg | 29% DV |
| Choline | 19.3 mg | 3.5% DV |
| Beta-Carotene | 3400 µg | 94.4% DV |
| Lutein + Zeaxanthin | 6020 µg | 60.2% DV |
Minerals & Electrolytes in Spinach, for use on a sandwich (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) | 1.26 mg | 7% DV |
| Calcium (Ca) | 68 mg | 5.2% DV |
| Magnesium (Mg) | 93 mg | 22.1% DV |
| Potassium (K) | 582 mg | 12.4% DV |
| Zinc (Zn) | 0.45 mg | 4.1% DV |
| Phosphorus (P) | 39 mg | 3.1% DV |
| Copper (Cu) | 0.082 mg | 9.1% DV |
| Sodium (Na) | 111 mg | 4.8% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.138 g | 8.6% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.026 g | 0.2% DV |
| Monounsaturated Fat (MUFA) | 0.01 g | 0% DV |
| Polyunsaturated Fat (PUFA) | 0.165 g | 0.8% DV |
| Saturated Fat (SFA) | 0.063 g | 0.3% 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, for use on a sandwich contains 27 calories (kcal), 2.85g of protein, 2.41g of carbohydrates (1.6g fiber, 0.42g total sugars), and 0.62g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Spinach, for use on a sandwich has an estimated food pH of 8.5 and a Potential Renal Acid Load (PRAL) score of -12.7 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Spinach, for use on a sandwich: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 9+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Spinach, for use on a sandwich by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.