Spinach, fresh, cooked with oil: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Fresh spinach sautéed or wilted with oil, which helps to soften its texture and bring out its mild, earthy flavor.
Per 100g reference serving, Spinach, fresh, cooked with oil provides 63 kcal of energy, 3.31g protein (21% of calories), 3.01g total carbohydrates (19% of calories, including 1.8g dietary fiber and 0.48g sugars), and 4.1g total fat (60% of calories).
Vitamins Profile in Spinach, fresh, cooked with oil (Per 100g)
Track how Spinach, fresh, cooked with oil 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) | 24.2 mg | 26.9% DV |
| Vitamin A (RAE) | 331 µg | 36.8% DV |
| Vitamin E (Alpha-Tocopherol) | 2.96 mg | 19.7% DV |
| Vitamin K (Phylloquinone) | 553 µg | 100% DV |
| Vitamin B1 (Thiamin) | 0.078 mg | 6.5% DV |
| Vitamin B2 (Riboflavin) | 0.208 mg | 16% DV |
| Vitamin B3 (Niacin) | 0.552 mg | 3.5% DV |
| Vitamin B6 (Pyridoxine) | 0.232 mg | 13.6% DV |
| Total Folate (Vitamin B9) | 97 µg | 24.2% DV |
| Folate (Dietary Folate Equivalents) | 97 µg | 24.2% DV |
| Natural Food Folate | 97 µg | 24.2% DV |
| Choline | 22 mg | 4% DV |
| Beta-Carotene | 3970 µg | 100% DV |
| Beta-Cryptoxanthin | 11 µg | 1.8% DV |
| Lutein + Zeaxanthin | 8567 µg | 85.7% DV |
Minerals & Electrolytes in Spinach, fresh, cooked with oil (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) | 1.2 mg | 6.7% DV |
| Calcium (Ca) | 76 mg | 5.8% DV |
| Magnesium (Mg) | 106 mg | 25.2% DV |
| Potassium (K) | 524 mg | 11.1% DV |
| Zinc (Zn) | 0.48 mg | 4.4% DV |
| Phosphorus (P) | 47 mg | 3.8% DV |
| Copper (Cu) | 0.09 mg | 10% DV |
| Sodium (Na) | 254 mg | 11% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.306 g | 19.1% DV |
| Linoleic Acid (Omega-6 PUFA) | 1.19 g | 8.5% DV |
| Monounsaturated Fat (MUFA) | 1.46 g | 4.9% DV |
| Polyunsaturated Fat (PUFA) | 1.5 g | 7.5% DV |
| Saturated Fat (SFA) | 0.528 g | 2.6% 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, fresh, cooked with oil contains 63 calories (kcal), 3.31g of protein, 3.01g of carbohydrates (1.8g fiber, 0.48g total sugars), and 4.1g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Spinach, fresh, cooked with oil has an estimated food pH of 8.5 and a Potential Renal Acid Load (PRAL) score of -11.4 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Spinach, fresh, cooked with oil: 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, fresh, cooked with oil by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.