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Food nutrition facts and count calories in food

Spinach

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Vegetables

Spinach Calories and Quick Look At Nutrition Facts

Calories in Spinach20Cal 100g
54 Cal 270g(1bundle)
Diet Friendliness
Appetite Satisfaction
Nutritional Value
Noteworthy NutrientsVitamin K,Folate
Spinach also known as Horenso in Japanese is a yearlong edible plant that has been cultivated since olden times. The first spinach introduced into Japan was of the oriental variety. Later came round leaved spinach of the western variety. These two types of spinach were then used to make hybrid spinach found on the shelves of your nearest grocery store.

The winter months are said to be the best time to eat delicious spinach. Due to its strong alkaline taste, it is often eaten boil used to make Ohitashi dressed with sesame sauce.

When looking to make your spinach last, the best way to preserve for long term storage is to place in the freezer after light boiling. Freezing spinach preserves the nutritional value of spinach. When thawing, avoid exposing to extreme heat defrosting your spinach to preserve vitamin C content.

Spinach Nutrition

Spinach is high in vitamin K and folate. There are 510mcg of vitamin K1 in half a cup of cooked spinach, which is 567% the daily value of vitamin K. Because excess consumption of vitamin K may cause liver damage, it is recommended to limit your daily intake of spinach to between 30 and 50 grams of spinach with respect to vitamin K intake.

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Image of Spinach

Spinach

Additional Facts for Spinach

Calorie
Diet Friendliness
Appetite Satisfaction
Nutritional Value
Water Content92 (%)
Refuse10 (%)

Nutrition facts for Spinach (1bundle 270g)

Nutrition info displayed such as percent meal value and PFC balance scales are based on a 1800 calorie diet for women between ages 18 and 29 years old weighing around 112 pounds and daily nutritional requirements.

【Calories and Macronutrient Composition】

(Percent Meal Value)

Energy54 Cal536~751Cal
Protein5.94g (23.76 Cal)15~34g
Fat1.08g (9.72 Cal)13~20g
Carbohydrate8.37g (33.48 Cal)75~105g

【PFC Balance】

The calories in Spinach per 270g(1bundle) is 54 calories. Spinach is calculated to be 20Cal per 100 grams making 80Cal equivalent to 400g with 8.37g of mostly carbohydrates、5.94g of protein、1.08g of fat in 270g while being rich in vitamins and minerals such as Vitamin K and Folate.

Vitamins, minerals, dietary fiber, and sodium content for 270g (1bundle) of Spinach

【Vitamin】

(Percent Meal Value)

Vitamin A Retinol Equivalent945μg221μgRE
Vitamin E Alpha Tocopherol5.67mg2.2mg
Vitamin K729μg17μg
Vitamin B10.3mg0.32mg
Vitamin B20.54mg0.36mg
Niacin1.62mg3.48mgNE
Vitamin B60.38mg0.35mg
Folate567μg80μg
Pantothenic Acid0.54mg1.5mg
Biotin7.83μg17μg
Vitamin C94.5mg33mg

【Mineral】

(Percent Meal Value)

Sodium43.2mg~1000mg
Potassium1863mg833mg
Calcium132.3mg221mg
Magnesium186.3mg91.8mg
Phosphorus126.9mg381mg
Iron5.4mg3.49mg
Zinc1.89mg3mg
Copper0.3mg0.24mg
Manganese0.86mg1.17mg
Iodine8.1μg43.8μg
Selenium8.1μg8.3μg
Chromium5.4μg10μg
Molybdenum13.5μg6.7μg

【Other】

(Percent Meal Value)

Total Dietary Fiber7.56g5.7g~

Fatty acid composition in 270g (1bundle) of Spinach

【Fatty Acids】

(Percent Meal Value)

Saturated Fatty Acids0.11g3g~4.7g
Monounsaturated Fatty Acids0.05g~6.2g
Polyunsaturated Fatty Acids0.46g3g~8.3g
Total Fatty Acids0.62g
N3 Polyunsaturated0.32g

(Percent Meal Value)

N6 Polyunsaturated0.11g
Oleic Acid32.4mg
Linoleic Acid91.8mg
Alpha Linolenic Acid324mg
Icosadienoic Acid2.7mg

Amino acid composition in 270g (1bundle) of Spinach

【Amino Acids】

(Percent Meal Value)

Isoleucine221.4mg
Leucine378mg
Lysine297mg
Sulfur Containing Amino Acid Total172.8mg
Aromatic Amino Acid Total486mg
Threonine232.2mg
Tryptophan110.7mg
Valine297mg
Histidine137.7mg

(Percent Meal Value)

Arginine351mg
Alanine264.6mg
Aspartic Acid567mg
Glutamic Acid864mg
Glycine248.4mg
Proline224.1mg
Serine237.6mg
Amino Acid Total5130mg
Ammonia199.8mg

*Note that do to rounding some nutrient values are shown as not contained in some cases.

*Calculated assuming a 1800 calorie diet of a normal women age 18 to 29 around 112 pounds weight.

*The exact vitamin and mineral content may depend on the method of cooking preparation, transportation method, and processed used for long term storage, collectively.

*Calculated calorie results may vary within a margin of several calories.

12 ways to Burn 54Cal

Spinach:Aerobic exercise duration required to burn 54 calories per 270g (1bundle)

  • Walking21min
  • Jogging13min
  • Cycling / Biking / Spinning8min
  • Jumping Rope7min
  • Stretching25min
  • Climbing Steps7min
  • Vacuuming18min
  • Cleaning Bath Tub16min
  • Water Walking16min
  • Swimming8min
  • Aerobics10min
  • Boxercising11min

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