Edible parts
Leaves
Nutrition per 100 g
Food data (CoFID / USDA). Energy and macros show % RI; vitamins and minerals show % NRV (UK) where a reference exists. Curiosity about the plant — not a diary score.
Reference intake
Reference intake of an average adult (8 400 kJ / 2 000 kcal)
| Nutrient | Per 100 g | % RI |
|---|---|---|
| Energy | 96 kJ / 23 kcal | 1% |
| Protein | 2.9 g | 6% |
| Carbohydrate | 3.6 g | 1% |
| Natural sugars | 0.4 g | <1% |
| Fat | 0.4 g | 1% |
| Saturated fat | 0.06 g | <1% |
Fibre, fats & omega-3
| Nutrient | Per 100 g |
|---|---|
| Fibre | 2.2 g |
| Monounsaturated fat | 0.01 g |
| Polyunsaturated fat | 0.17 g |
| Omega-3 (ALA) | 0.14 g |
Vitamins & minerals
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Vitamin A | 469 µg RAE | 59% |
| Vitamin C | 28 mg | 35% |
| Vitamin E | 2 mg | 17% |
| Vitamin K | 483 µg | 644% |
| Folate | 194 µg | 97% |
| Thiamin (B1) | 0.08 mg | 7% |
| Riboflavin (B2) | 0.19 mg | 14% |
| Niacin (B3) | 0.72 mg | 5% |
| Pantothenic acid (B5) | 0.07 mg | 1% |
| Vitamin B6 | 0.2 mg | 14% |
| Choline | 19.3 mg | — |
| Calcium | 99 mg | 12% |
| Iron | 2.7 mg | 19% |
| Magnesium | 79 mg | 21% |
| Potassium | 558 mg | 28% |
| Zinc | 0.53 mg | 5% |
| Copper | 0.13 mg | 13% |
| Manganese | 0.9 mg | 45% |
| Phosphorus | 49 mg | 7% |
| Sodium | 79 mg | — |
µg is 1,000× smaller than mg — compare the % daily value, not the raw numbers. More
Vitamin D: plants have about none (the source rows say 0). UV-exposed mushrooms are the exception, and fortified packs vary, so check the pack.
Per 100 g · CoFID / USDA · % RI and % NRV UK · not medical advice
Figures: Spinach, raw (USDA FDC SR Legacy 168462). Nutrients the row does not report are left blank.
Prep notes
Raw or wilted. Oxalate in spinach binds a share of the calcium in food-composition tables — the iron and folate figures remain as listed per 100 g. Pairing with vitamin C foods is a common plate habit, not a medical protocol here.
Season
Peak cool-season leaf in the temperate north (roughly Sep–May).
Caution
Cultivated spinach from the shop. High oxalate as a food-data note, not a diagnosis. Not wild forage identification.
Answer-ready
Spinach (Spinacia oleracea; ES espinaca; SK špenát) is a leafy green with nutrition shown per 100 g and % NRV (UK) where the reference exists. Names in Latin and local languages help you find the same grocery plant — not a forage guide.