About Salad Spinach
Spinach has its origin in Asia and by
the 14th century it had spread along the trade routes
into Europe . It arrived in America in the early 19th
century.
Spinach is a leafy vegetable with oval leaves.
It is excellent as a salad herb and it makes a
delightful variation in the flavor of fresh vegetable
juices. Cooking destroys some of the nutritional value
of spinach, and cooking also makes some of the nutrients
more available, so you may alternate between cooked and
fresh spinach.
Spinach is rich in beta-carotene and other carotenoids.
The protein in spinach is incomplete and may be
supplemented by the inclusion of rice or other grains.
Select spinach with small stems, indication that it is
young, sweet and tender.
When preparing spinach, the first step is to thoroughly
wash the leaves to remove any grit.
(R.D.)
Spinach, raw, 1 cup
| Nutrient
|
Units
|
1.00 X 1 cup
-------
30g
|
| Proximates
|
| Water
|
g
|
27.42
|
| Energy
|
kcal
|
7
|
| Energy
|
kj
|
29
|
| Protein
|
g
|
0.86
|
| Total lipid (fat)
|
g
|
0.12
|
| Ash
|
g
|
0.52
|
| Carbohydrate, by difference
|
g
|
1.09
|
| Fiber, total dietary
|
g
|
0.7
|
| Sugars, total
|
g
|
0.13
|
| Sucrose
|
g
|
0.02
|
| Glucose (dextrose)
|
g
|
0.03
|
| Fructose
|
g
|
0.04
|
| Lactose
|
g
|
0.00
|
| Maltose
|
g
|
0.00
|
| Galactose
|
g
|
0.03
|
| Minerals
|
| Calcium, Ca
|
mg
|
30
|
| Iron, Fe
|
mg
|
0.81
|
| Magnesium, Mg
|
mg
|
24
|
| Phosphorus, P
|
mg
|
15
|
| Potassium, K
|
mg
|
167
|
| Sodium, Na
|
mg
|
24
|
| Zinc, Zn
|
mg
|
0.16
|
| Copper, Cu
|
mg
|
0.039
|
| Manganese, Mn
|
mg
|
0.269
|
| Selenium, Se
|
mcg
|
0.3
|
| Vitamins
|
| Vitamin C, total ascorbic acid
|
mg
|
8.4
|
| Thiamin
|
mg
|
0.023
|
| Riboflavin
|
mg
|
0.057
|
| Niacin
|
mg
|
0.217
|
| Pantothenic acid
|
mg
|
0.020
|
| Vitamin B-6
|
mg
|
0.059
|
| Folate, total
|
mcg
|
58
|
| Folic acid
|
mcg
|
0
|
| Folate, food
|
mcg
|
58
|
| Folate, DFE
|
mcg_DFE
|
58
|
| Vitamin B-12
|
mcg
|
0.00
|
| Vitamin B-12, added
|
mcg
|
0.00
|
| Vitamin A, IU
|
IU
|
2813
|
| Vitamin A, RAE
|
mcg_RAE
|
141
|
| Retinol
|
mcg
|
0
|
| Vitamin E (alpha-tocopherol)
|
mg
|
0.61
|
| Vitamin E, added
|
mg
|
0.00
|
| Tocopherol, beta
|
mg
|
0.00
|
| Tocopherol, gamma
|
mg
|
0.05
|
| Tocopherol, delta
|
mg
|
0.00
|
| Vitamin K (phylloquinone)
|
mcg
|
144.9
|
| Lipids
|
| Fatty acids, total saturated
|
g
|
0.019
|
| 4:0
|
g
|
0.000
|
| 6:0
|
g
|
0.000
|
| 8:0
|
g
|
0.000
|
| 10:0
|
g
|
0.000
|
| 12:0
|
g
|
0.000
|
| 14:0
|
g
|
0.003
|
| 16:0
|
g
|
0.015
|
| 18:0
|
g
|
0.001
|
| Fatty acids, total monounsaturated
|
g
|
0.003
|
| 16:1 undifferentiated
|
g
|
0.002
|
| 18:1 undifferentiated
|
g
|
0.002
|
| 20:1
|
g
|
0.000
|
| 22:1 undifferentiated
|
g
|
0.000
|
| Fatty acids, total polyunsaturated
|
g
|
0.050
|
| 18:2 undifferentiated
|
g
|
0.008
|
| 18:3 undifferentiated
|
g
|
0.041
|
| 18:4
|
g
|
0.000
|
| 20:4 undifferentiated
|
g
|
0.000
|
| 20:5 n-3
|
g
|
0.000
|
| 22:5 n-3
|
g
|
0.000
|
| 22:6 n-3
|
g
|
0.000
|
| Cholesterol
|
mg
|
0
|
| Phytosterols
|
mg
|
3
|
| Amino acids
|
| Tryptophan
|
g
|
0.012
|
| Threonine
|
g
|
0.037
|
| Isoleucine
|
g
|
0.044
|
| Leucine
|
g
|
0.067
|
| Lysine
|
g
|
0.052
|
| Methionine
|
g
|
0.016
|
| Cystine
|
g
|
0.011
|
| Phenylalanine
|
g
|
0.039
|
| Tyrosine
|
g
|
0.032
|
| Valine
|
g
|
0.048
|
| Arginine
|
g
|
0.049
|
| Histidine
|
g
|
0.019
|
| Alanine
|
g
|
0.043
|
| Aspartic acid
|
g
|
0.072
|
| Glutamic acid
|
g
|
0.103
|
| Glycine
|
g
|
0.040
|
| Proline
|
g
|
0.034
|
| Serine
|
g
|
0.031
|
| Other
|
| Alcohol, ethyl
|
g
|
0.0
|
| Caffeine
|
mg
|
0
|
| Theobromine
|
mg
|
0
|
| Carotene, beta
|
mcg
|
1688
|
| Carotene, alpha
|
mcg
|
0
|
| Cryptoxanthin, beta
|
mcg
|
0
|
| Lycopene
|
mcg
|
0
|
| Lutein + zeaxanthin
|
mcg
|
3659
|
USDA National Nutrient Database
for Standard Reference, Release 18 (2005)
|
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