Spinach, cooked, boiled, drained, with salt Nutrition Facts

100 grams of Spinach, cooked, boiled, drained, with salt contain 3.75 grams of carbohydrates, 2.4 grams of fiber, 2.97 grams of protein, 306 milligrams of sodium, and 91.21 grams of water

100 grams of Spinach, cooked, boiled, drained, with salt contain 23 calories, the 1% of your total daily needs.

Spinach, cooked, boiled, drained, with salt have 0 milligrams of Cholesterol and 0.26 grams of fat.

It also contains some important vitamins you can see below: Vitamin K (493.6 µg), Vitamin B-9 (146 mg) or Vitamin C (9.8 mg).

Nutrients in Spinach, cooked, boiled, drained, with salt

Energy

23 kcal

We need an average of 2,000 calories per day. 100 grams of Spinach, cooked, boiled, drained, with salt have 23 calories, the 1% of your total daily calorie needs.

Carbohydrates

3.75 gr

100 grams of Spinach, cooked, boiled, drained, with salt contain the 1% of your total daily needs: 3.75 grams of carbohydrates.

Sugars

0.43 mg

100 grams of Spinach, cooked, boiled, drained, with salt contain 0.43 grams of sugars.

Dietary fiber

2.4 g

100 grams of Spinach, cooked, boiled, drained, with salt contain 2.4 grams of dietary fiber, the 10% of your total daily needs.

Sodium

306 mg

100 grams of Spinach, cooked, boiled, drained, with salt contain the 20% of your total daily needs: 306 milligrams of Sodium.

Water

91.21 g

100 grams of Spinach, cooked, boiled, drained, with salt contain 91.2% of water, 91.21 grams.

Protein

2.97 g

100 grams of Spinach, cooked, boiled, drained, with salt contain the 6% of your total daily needs: 2.97 grams of protein.
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How many vitamins in Spinach, cooked, boiled, drained, with salt

Remember that vitamins are healthy substances that your body needs to develop and function properly. This section will help you make well-informed decisions about best sources of vitamins.

The essential vitamins present in Spinach, cooked, boiled, drained, with salt are: Vitamin K (493.6 µg), Vitamin B-9 (146 mg) and Vitamin C (9.8 mg).

Vitamin A

10,481 IU

Vitamin A is required for several vital functions in the body, functioning as an antioxidant and favors skin health, bone metabolism, embryonic development, immune health, good vision, and gene transcription and reproduction. In 100 grams of Spinach, cooked, boiled, drained, with salt, you can find 10,481 IU of Vitamin A. It provides the 349% of the daily recommended value for the average adult.

Vitamin C

9.8 mg

Vitamin C, also known as ascorbic acid, is abundant in vegetables and fruits. Vitamin C is a water-soluble vitamin, which means your body doesn’t store it. It helps lessen oxidative stress to the body and is thought to lower cancer risk. In 100 grams of Spinach, cooked, boiled, drained, with salt, you can find 9.8 milligrams of Vitamin C. It provides the 16% of the daily recommended value for the average adult.

Vitamin E

2.08 mg

The American Heart Association recommends obtaining health benefits of vitamin E antioxidant. Vitamin E is a group of eight compounds called tocopherols and tocotrienols which reduces cholesterol and the risk of developing diabetes, Alzheimer's disease, and cancer. In 100 grams of Spinach, cooked, boiled, drained, with salt, you can find 2.08 milligrams of Vitamin E. It provides the 14% of the daily recommended value for the average adult.

Vitamin K

493.6 µg

The health benefits of vitamin K come from its blood clotting properties. Vitamin K is a group of chemically related fat-soluble compounds known as naphthoquinones where vitamins K, K1, K2 and K3 are included. 100 grams of Spinach, cooked, boiled, drained, with salt contains 493.6 micrograms of Vitamin K, that’s the 617% of the daily recommended value for an adult.

Vitamin B-1

0.09 mg

Vitamin B1 is one of the eight water-soluble B vitamins. it plays an essential role in the production of energy from food, the conduction of nerve impulses and synthesis of nucleic acids. 100 grams of Spinach, cooked, boiled, drained, with salt contains 0.09 milligrams of Vitamin B-1, that’s the 6% of the daily recommended value for an adult.

Vitamin B-2

0.23 mg

Vitamin B2, also called riboflavin, is one of 8 B vitamins. Riboflavin helps to the maintenance of normal red blood cells, vision, skin and mucous membranes. Also plays an important role in normal metabolism of iron in the body, the energy-yielding metabolism and nervous system. 100 grams of Spinach, cooked, boiled, drained, with salt contains 0.23 milligrams of Vitamin B-2, that’s the 14% of the daily recommended value for an adult.

Vitamin B-3

0.49 mg

Vitamin B3 (nicotinic acid) improve circulation and can be used to lower elevated LDL cholesterol and triglyceride levels in the blood and to increase HDL -good cholesterol- levels. 100 grams of Spinach, cooked, boiled, drained, with salt contains 0.49 milligrams of Vitamin B-3, that’s the 2% of the daily recommended value for an adult.

Vitamin B-5

0.14 mg

Vitamin B5 is known as pantothenic, is really nice strengthening the immune system, enhance the level of hemoglobin in the human body and assists the liver in metabolizing toxic substances. 100 grams of Spinach, cooked, boiled, drained, with salt contains 0.14 milligrams of Vitamin B-5, that’s the 1% of the daily recommended value for an adult.

Vitamin B-9

146 µg

Folic acid (Vitamin B9) is essential for the proper functioning of the body and healthy living. It plays an important role in maintaining healthy digestive system, hair, skin, kidneys and eyes. 100 grams of Spinach, cooked, boiled, drained, with salt contains 146 micrograms of Vitamin B-9, that’s the 37% of the daily recommended value for an adult.
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Minerals in Spinach, cooked, boiled, drained, with salt

The body uses minerals to perform many different functions -from building strong bones to transmitting nerve impulses-. Just like vitamins, minerals help your body grow, develop, and stay healthy.

Potassium (466 mg), Sodium (306 mg) and Calcium (136 mg) are some of the minerals present in Spinach, cooked, boiled, drained, with salt.


Calcium

136 mg

Calcium not only is known for Strengthen bones, teeth, the heart. It is also considered a very important mineral in human metabolism, making up about 2% of an adult human’s body weight. 136 milligrams of calcium can be found on every 100 grams of Spinach, cooked, boiled, drained, with salt, the 14% of the total daily recommended calcium intake.

Iron

3.57 mg

Iron is an abundant element on earth and is a biologically essential component of every living organism which play an important role in processes that continuously take place on a molecular level, especially in the hemoglobin creation, a part of blood cells. In 100 grams of Spinach, cooked, boiled, drained, with salt, you can find 3.57 milligrams of iron. It provides the 20% of the daily recommended value for the average adult.

Potassium

466 mg

The Potassium plays roles at both the cellular and electrical level. This Mineral is an essential element for the activation of an important enzyme in carbohydrate metabolism. In 100 grams of Spinach, cooked, boiled, drained, with salt, you can find 466 milligrams of potassium. It provides the 10% of the daily recommended value for the average adult.

Magnesium

87 mg

Magnesium is a vital mineral that has been shown to positively impact in energy production, healthy immune system regulation, and muscle function. It also helps in the production of protein and blood glucose levels regulation. 100 grams of Spinach, cooked, boiled, drained, with salt contains 87 milligrams of magnesium, that’s the 22% of the daily recommended value for one person.

Phosphorus

56 mg

Phosphorus have good relationship with calcium in bones building process -providing strength to bones and teeth-. Your body needs the right amount of both to be strongest. However the most important thing is balance between the two elements. 100 grams of Spinach, cooked, boiled, drained, with salt contains 56 milligrams of phosphorus, that’s the 6% of the daily recommended value for one person.

Sodium

306 mg

Sodium works in close association with chlorine and potassium to ensure a proper fluid and electrolyte or pH balance in our body. Sodium also plays a special role helping in the nerve transmissions, muscle contractions and hydration. In 100 grams of Spinach, cooked, boiled, drained, with salt, you can find 306 milligrams of sodium. It provides the 20% of the daily recommended value for the average adult.

Zinc

0.76 mg

Zinc is involved in the production of at least 300 enzymes which provides a host of benefits. Low levels of zinc in the body can induce measureable reductions in the activity of the immune system. 0.76 milligrams of zinc can be found on every 100 grams of Spinach, cooked, boiled, drained, with salt, the 5% of the total daily recommended zinc intake.

Copper

0.17 mg

Copper is required to manufacture collagen, a major structural protein in the body. It is central to building strong tissue, maintaining blood volume, and producing energy in your cells. In 100 grams of Spinach, cooked, boiled, drained, with salt, you can find 0.17 milligrams of copper. It provides the 9% of the daily recommended value for the average adult.

Fluorine

37.8 µg

Fluorine is capable of combating and working against tooth decay and increases resistance to the demineralisation of tooth enamel during attack by acidic bacterias. 100 grams of Spinach, cooked, boiled, drained, with salt contains 37.8 micrograms of fluorine, that’s the 1.08% of the daily recommended value for one person.

Manganese

0.93 mg

Some of the health benefits of Manganese mineral include the formation of connective tissues, proper functioning of the thyroid gland and sex hormones, regulation of blood sugar level, absorption of calcium, and assistance in fats and carbohydrates metabolic activities. 100 grams of Spinach, cooked, boiled, drained, with salt contains 0.93 milligrams of manganese, that’s the 47% of the daily recommended value for an adult.

Selenium

1.5 µg

Selenium is found naturally in many foods. According to studies, these enzymes play a key role in the thyroid and immune functions. It also helps to regulate female fertility and protect from antiviral effects. 100 grams of Spinach, cooked, boiled, drained, with salt contains 1.5 micrograms of selenium, that’s the 2% of the daily recommended value for an adult.
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Calories in Spinach, cooked, boiled, drained, with salt

To maintain body functions, an average adult needs 2,000 calories per day. In 100 grams of Spinach, cooked, boiled, drained, with salt you have 23 calories, the 1% of your total daily needs.

Calories

23 Kcal

There are three different levels of physical activity to calculate the average Kcal intake per day.
A Moderately Active women aged 12 to 25 years needs between 2,000 and 2,200 calories daily, while women aged 26 to 50 need 2,000 calories and aged 51 to 76+ need between 1,600 and 1,800.

Fats and Cholesterol

Total Fat

0.26 g

100 grams of Spinach, cooked, boiled, drained, with salt have 0.26 gr of total fat, the 0% of your total daily needs.
Considering Humans Convert 30% of total calories to grams of fat, an average adult needs 65 grams fat per day to maintain bodily functions, equivalent to 2000 calories/day, the recommended amount to maintain a healthy body weight.

Cholesterol

0 mg

The AHA (American Heart Association) recommends limiting your daily cholesterol intake to less than 300 milligrams. Less than 200 if you are at a high risk of heart disease.

Saturated Fat

According to the American Heart Association, a diet high in saturated fat can dramatically raise your cholesterol, increasing your risk of heart disease. We recommend limiting your daily saturated fat intake to less than 13 grams.

Saturated Fat

0.04 g

100 grams of Spinach, cooked, boiled, drained, with salt contain 0.04 grams of saturated fat, the 0% of your total daily needs.

Monounsaturated fatty acids

0.006 g

Polyunsaturated fatty acids

0.1 g

Data Facts Table of Spinach, cooked, boiled, drained, with salt

  per 100gr Daily value
NUTRIENTS
Energy 23 kcal 1 %
Total fat 0.26 g 0 %
Carbohydrates 3.75 gr 1 %
Cholesterol 0 mg 0 %
Sodium 306 mg 20 %
Water 91.21 mg 91.2 %
Protein 2.97 g 6 %
VITAMINS
Vitamin A   10,481 IU 349 %
Vitamin B-6 - -
Vitamin B-12 - -
Vitamin C 9.8 mg 16 %
Vitamin D - -
Vitamin E 2.08 mg 14 %
Vitamin K   493.6 mg 617 %
Vitamin B-1 0.09 µg 6 %
Vitamin B-2 0.23 mg 14 %
Vitamin B-3 0.49 mg 2 %
Vitamin B-5 0.14 mg 1 %
Vitamin B-9 146 mg 37 %
MINERALS
Calcium 136 mg 14 %
Iron 3.57 mg 20 %
Potassium 466 mg 10 %
Phosphorus 56 mg 6 %
Sodium 306 mg 20 %
Zinc 0.76 mg 5 %
Copper 0.17 mg 9 %
Fluorine 37.8 µg 1.08 %
Manganese 0.93 mg 47 %
Selenium 1.5 µg 2 %