11 forms & preparations
Dietary labels are inferred automatically from Spinach, mature's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Excellent nutrient density 68/100
How many beneficial nutrients Spinach, mature delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Spinach, mature come from — the split across carbs, fat & protein.
38% from carbs
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Carbs 38%2.6 g per serving
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Fat 20%0.6 g per serving
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Protein 42%2.9 g per serving
What Spinach, mature is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 2.6 g | |
| Dietary Fiber | 1.6 g |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.6 g |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 2.9 g |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 306.0 mcg | |
| Vitamin C | 30.3 mg | |
| Vitamin D | ~ | — |
| Vitamin E | ~ | — |
| Vitamin K | ~ | — |
| Thiamin (B1) | 0.1 mg | |
| Riboflavin (B2) | 0.2 mg | |
| Niacin (B3) | 0.5 mg | |
| Vitamin B6 | 0.2 mg | |
| Folate (B9) | 113.4 mcg | |
| Vitamin B12 | ~ | — |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 66.6 mg | |
| Iron | 1.1 mg | |
| Magnesium | 93.0 mg | |
| Phosphorus | 40.6 mg | |
| Potassium | 459.7 mg | |
| Sodium | 106.6 mg | |
| Zinc | 0.4 mg | |
| Copper | 0.1 mg | |
| Manganese | 0.4 mg | |
| Selenium | 0.0 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | ~ | — |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | ~ | — |
| Caffeine | ~ | — |
| Theobromine | ~ | — |
| Ash | 1.4 g | — |
About Spinach, mature
Spinach (Spinacia oleracea) is a leafy green vegetable with tender, dark green leaves and a mild, slightly earthy, faintly mineral flavor. It is one of the most versatile greens around: crisp baby spinach goes straight into salads, sandwiches, and smoothies, while heartier mature leaves stand up to sauteing, wilting into pasta and risotto, or folding into soups, omelets, curries, and dips. Nutritionally it punches well above its weight, delivering vitamin K, vitamin A, folate, iron, magnesium, and antioxidants such as lutein for very few calories.
Because a big bowl of raw spinach cooks down to just a few forkfuls, it is an easy way to slip greens into almost any meal, and a splash of lemon or a pairing with vitamin C helps the body absorb its plant-based iron. Fresh spinach is delicate and bruises easily, so choose crisp, deep-green leaves with no wilting or sliminess, store them dry in the refrigerator, and use within a few days, or reach for frozen spinach, which is picked and packed at its peak.
Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Spinach, mature?
There are 28 calories in 100 g of Spinach, mature.
How much protein is in Spinach, mature?
Spinach, mature contains 2.9 g of protein per 100 g.
How many carbs are in Spinach, mature?
Spinach, mature has 2.6 g of carbohydrates per 100 g.
How much fat is in Spinach, mature?
Spinach, mature provides 0.6 g of total fat per 100 g.
What is Spinach, mature a good source of?
Spinach, mature is an excellent source of Vitamin A (RAE) (34% DV), Vitamin C (34% DV), Folate (B9) (28% DV) and Magnesium (22% DV) and a good source of Manganese, Riboflavin (B2), Vitamin B6 and Potassium (per 100 g). Daily Values are based on a 2,000-calorie diet.
