How many vitamins in Spinach
Numerous studies have shown the health benefits and effectiveness of vitamins in the diet.
It's really important to know what vitamins, from what sources and in what doses are the best to keep your immune health in top shape.
The essential vitamins present in Spinach are: Vitamin A (9,377 IU), Vitamin K (482.9 µg) and Vitamin B-9 (194 mg).
Vitamin A is a fat-soluble vitamin whose absorption goes through the digestion process. Subsequently, this vitamin can be used for body functions or sent for storage in the liver and fat cells.
9,377 IU of Vitamin A can be found on every 100 grams of Spinach, the 313% of the total daily recommended Vitamin A intake.
Vitamin C plays a big role in the area of cardiovascular health and has numerous functions in the human body like collagen production, carnitine and catecholamines.Also helps in the development and maintenance of blood vessels, cartilage, and scar tissue.
100 grams of Spinach contains 28.1 milligrams of Vitamin C, that’s the 47% of the daily recommended value for an adult.
Vitamin E is a vitamin that dissolves in fat. It is used for preventing Alzheimer's disease, cancer, skin disorders, sunburns, peptic ulcers, cystic fibrosis, asthma, allergies, heart attacks, cataracts, respiratory infections, impotence, infertility, and chronic fatigue syndrome (CFS).
100 grams of Spinach contains 2.03 milligrams of Vitamin E, that’s the 14% of the daily recommended value for an adult.
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 contains 482.9 micrograms of Vitamin K, that’s the 604% of the daily recommended value for an adult.
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 contains 0.07 milligrams of Vitamin B-1, that’s the 5% of the daily recommended value for an adult.
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 contains 0.18 milligrams of Vitamin B-2, that’s the 11% of the daily recommended value for an adult.
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 contains 0.72 milligrams of Vitamin B-3, that’s the 4% of the daily recommended value for an adult.
Vitamin B5 is an important Stress Reducer and Heart Health regulator. It also builds Stamina -reducing body fatigue and weariness- and acts as a synthesizer of many important components required by the human body.
In 100 grams of Spinach, you can find 0.06 milligrams of Vitamin B5. It provides the 1% of the daily recommended value for the average adult.
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 contains 194 micrograms of Vitamin B-9, that’s the 49% of the daily recommended value for an adult.
Normal value
Warning value
Danger value
Minerals in Spinach
Minerals are essential nutrients that are needed in small amounts to keep you healthy. Keep in mind that your body does not make minerals.Find here minerals needed to perform other nutrients their functions in your body.
Potassium (558 mg), Calcium (99 mg) and Magnesium (79 mg) are some of the minerals present in Spinach.
Calcium phosphate is the main component of bone. The average human contains about 1 kilogram of calcium. This is the reason why Calcium is essential to all living things, particularly for the growth of healthy teeth and bones.
100 grams of Spinach contains 99 milligrams of calcium, that’s the 10% of the daily recommended value for an adult.
Iron plays a vital role in the conversion of blood sugar to energy, red blood cells production, transportation of oxygen around your body, and production of enzymes -which play a vital role in the production of new cells, amino acids, hormones and neurotransmitters-.
2.71 milligrams of iron can be found on every 100 grams of Spinach, the 15% of the total daily recommended iron intake.
Potassium is a very significant body mineral, important for your body's electrolyte functions and essential element to maintain a healthy blood pressure. The right potassium intake can prevent hypertension.
100 grams of Spinach contains 558 milligrams of potassium, that’s the 12% of the daily recommended value for one person.
Magnesium play a vital role in more than 300 biochemical reactions in the body. Its needed for maintain normal nerve and muscle function, regulate blood glucose levels or maintain healthy immune system.
79 milligrams of magnesium can be found on every 100 grams of Spinach, the 20% of the total daily recommended magnesium intake.
Phosphorus is commonly found in the body as phosphate. It is an essential mineral primarily used for growth and repair of body cells and tissues. Also facilitates a protein formation, hormonal balance, and effective digestion in the human body.
In 100 grams of Spinach, you can find 49 milligrams of phosphorus. It provides the 5% of the daily recommended value for the average adult.
Sodium is a mineral that occurs naturally in many foods. It has two primary beneficial effects: control blood volume and blood pressure, and it allows the properly working of muscles and nerves.
79 milligrams of sodium can be found on every 100 grams of Spinach, the 5% of the total daily recommended sodium intake.
Zinc Mineral plays a vital role helping to boost the immune system and promote healing. Low levels of Zinc in the body can cause diabetes and sickle cell disease (HIV).
In 100 grams of Spinach, you can find 0.53 milligrams of zinc. It provides the 4% of the daily recommended value for the average adult.
The use of copper dates back to ancient times. This mineral is vital for building tissue, producing energy in cells and maintaining blood volume.
100 grams of Spinach contains 0.13 milligrams of copper, that’s the 7% of the daily recommended value for a person.
Manganese is a mineral naturally occurring in your body in very small amounts . It is a powerful antioxidant that neutralizes the Free Radicals damaging particles in the human body.
In 100 grams of Spinach, you can find 0.89 milligrams of manganese. It provides the 45% of the daily recommended value for the average adult.
Selenium is an extremely vital mineral for the human body as it increases protection from damage caused by free radicals. Consuming naturally occurring selenium has positive impact on the immune system.
1.0 micrograms of selenium can be found on every 100 grams of Spinach, the 1% of the total daily recommended selenium intake.
Normal value
Warning value
Danger value
Calories in Spinach
An average adult needs 2,000 calories per day to maintain bodily functions, so you may have the 1% of your total daily needs from 100 grams of Spinach (23 calories / 100 grams).
There are various gender and age groups to calculate the average Kcal intake per day.
A Moderately Active men aged 15 to 45 years needs between 2,600 and 2,800 calories daily, while men aged 46 to 65 need 2,400 calories and aged 66 to 76+ need between 2,000 and 2,200.
Fats and Cholesterol
100 grams of Spinach have 0.39 gr of total fat, the 1% of your total daily needs.
The estimated daily calories needed for a 133-lb. person to maintain her or his weight are 2000 calories/day. Considering Humans Convert 30% of total calories to grams of fat, the resulting 600 calories are the equivalent to 65 grams of fat.
Limit your average daily cholesterol intake to 300 milligrams per day, or less than 200 mg per day if you are at a high risk of cardiovascular 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.
100 grams of Spinach contain the0 of your total daily needs saturated fat, exactly 0.06 grams.
Monounsaturated fatty acids
0.01 g
Polyunsaturated fatty acids
0.16 g
Data Facts Table of Spinach
| |
per 100gr |
Daily value |
| NUTRIENTS |
| Energy |
23 kcal |
1 % |
| Total fat |
0.39 g |
1 % |
| Carbohydrates |
3.63 gr |
1 % |
| Cholesterol |
0 mg |
0 % |
| Sodium |
79 mg |
5 % |
| Water |
91.4 mg |
91.4 % |
| Protein |
2.86 g |
6 % |
| VITAMINS |
| Vitamin A |
9,377 IU |
313 % |
| Vitamin B-6 |
- |
- |
| Vitamin B-12 |
- |
- |
| Vitamin C |
28.1 mg |
47 % |
| Vitamin D |
- |
- |
| Vitamin E |
2.03 mg |
14 % |
| Vitamin K |
482.9 mg |
604 % |
| Vitamin B-1 |
0.07 µg |
5 % |
| Vitamin B-2 |
0.18 mg |
11 % |
| Vitamin B-3 |
0.72 mg |
4 % |
| Vitamin B-5 |
0.06 mg |
1 % |
| Vitamin B-9 |
194 mg |
49 % |
| MINERALS |
| Calcium |
99 mg |
10 % |
| Iron |
2.71 mg |
15 % |
| Potassium |
558 mg |
12 % |
| Phosphorus |
49 mg |
5 % |
| Sodium |
79 mg |
5 % |
| Zinc |
0.53 mg |
4 % |
| Copper |
0.13 mg |
7 % |
| Fluorine |
- |
- |
| Manganese |
0.89 mg |
45 % |
| Selenium |
1.0 µg |
1 % |