Spinach salad, no dressing: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A simple yet nutritious salad featuring tender fresh spinach leaves, often accompanied by other raw vegetables, served plain to appreciate its natural goodness. --- RECIPE --- Servings: 2-3 Prep Time: 10 minutes Ingredients: - 6 cups fresh baby spinach - 1/2 cup sliced mushrooms - 1/4 cup thinly sliced red onion - 1/4 cup crumbled hard-boiled egg (optional) Instructions: 1. In a large salad bowl, combine the fresh baby spinach, sliced mushrooms, thinly sliced red onion, and crumbled hard-boiled egg (if using). 2. Toss gently to combine all ingredients. 3. Serve immediately as is, allowing guests to add their preferred dressing.
Per 100g reference serving, Spinach salad, no dressing provides 84 kcal of energy, 7.02g protein (34% of calories), 2.09g total carbohydrates (10% of calories, including 1.2g dietary fiber and 0.54g sugars), and 5.07g total fat (56% of calories).
Vitamins Profile in Spinach salad, no dressing (Per 100g)
Track how Spinach salad, no dressing 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) | 19.1 mg | 21.2% DV |
| Vitamin D (D2 + D3) | 0.5 µg | 2.5% DV |
| Vitamin B12 (Cobalamin) | 0.31 µg | 12.9% DV |
| Vitamin A (RAE) | 236 µg | 26.2% DV |
| Vitamin E (Alpha-Tocopherol) | 1.71 mg | 11.4% DV |
| Vitamin K (Phylloquinone) | 348 µg | 100% DV |
| Vitamin B1 (Thiamin) | 0.107 mg | 8.9% DV |
| Vitamin B2 (Riboflavin) | 0.264 mg | 20.3% DV |
| Vitamin B3 (Niacin) | 1.12 mg | 7% DV |
| Vitamin B6 (Pyridoxine) | 0.202 mg | 11.9% DV |
| Total Folate (Vitamin B9) | 93 µg | 23.2% DV |
| Folate (Dietary Folate Equivalents) | 93 µg | 23.2% DV |
| Natural Food Folate | 93 µg | 23.2% DV |
| Choline | 82.2 mg | 14.9% DV |
| Preformed Retinol | 32 µg | 3.6% DV |
| Beta-Carotene | 2451 µg | 68.1% DV |
| Beta-Cryptoxanthin | 2 µg | 0.3% DV |
| Lutein + Zeaxanthin | 4411 µg | 44.1% DV |
Minerals & Electrolytes in Spinach salad, no dressing (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) | 1.22 mg | 6.8% DV |
| Calcium (Ca) | 60 mg | 4.6% DV |
| Magnesium (Mg) | 71 mg | 16.9% DV |
| Potassium (K) | 480 mg | 10.2% DV |
| Zinc (Zn) | 0.75 mg | 6.8% DV |
| Selenium (Se) | 10 µg | 18.2% DV |
| Phosphorus (P) | 91 mg | 7.3% DV |
| Copper (Cu) | 0.069 mg | 7.7% DV |
| Sodium (Na) | 220 mg | 9.6% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 DHA (Docosahexaenoic Acid) | 0.009 g | 1.8% DV |
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.001 g | 0.2% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.122 g | 7.6% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.632 g | 4.5% DV |
| Monounsaturated Fat (MUFA) | 1.92 g | 6.4% DV |
| Polyunsaturated Fat (PUFA) | 0.833 g | 4.2% DV |
| Saturated Fat (SFA) | 1.55 g | 7.7% DV |
| Dietary Cholesterol | 86 mg | 28.7% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Spinach salad, no dressing contains 84 calories (kcal), 7.02g of protein, 2.09g of carbohydrates (1.2g fiber, 0.54g total sugars), and 5.07g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Spinach salad, no dressing has an estimated food pH of 8 and a Potential Renal Acid Load (PRAL) score of -5.9 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Spinach salad, no dressing: 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 salad, no dressing by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.