VeganVegetables

Spinach

Nutrition Facts Per 100g

Also known as: PALAK

Spinach is a commonly used vegetable in Indian cooking. At just 23 kcal per 100g with 2.2g of dietary fiber per 100g, it fits easily into calorie-conscious meals. It is a notable source of Total Carotenoids (approximately 156% of a typical adult's daily needs) and Beta-Carotene (approximately 104% of a typical adult's daily needs). Below is the complete nutritional profile of Spinach per 100g serving.

Nutrition Summary

23kcalCalories

2.9gProtein

3.6gCarbs

0.4gFat

2.2gFiber

Protein 50% Carbs 63% Fat 16%

Micronutrients

High in:Carotenoidsβ-CaroteneVitamin AVitamin CFolate (B9)

Calcium99.0 mg(10%)

Iron2.7 mg(21%)

Zinc0.5 mg(5%)

Potassium558 mg(19%)

Sodium79.0 mg(16%)

Magnesium79.0 mg(22%)

Phosphorus49.0 mg(7%)

Thiamin (B1)0.1 mg(9%)

Riboflavin (B2)0.2 mg(17%)

Niacin (B3)0.7 mg(5%)

Vitamin C28.1 mg(34%)

Carotenoids9377 µg(156%)

β-Carotene3126 µg(104%)

Vitamin A469 µg(59%)

Folate (B9)126 µg(32%)

Vitamin B60.3 mg(23%)

Vitamin B120 µg(0%)

Vitamin D0 µg(0%)

Vitamin E2.0 mg(13%)

Fat Breakdown4

MUFA0 g

PUFA0.2 g

Omega-30.1 g

Omega-60.1 g

Limit These2

Saturated Fat0.1 g

Cholesterol0 mg

Common Serving Sizes

1 cup30g

7 kcal0.9g protein

100 g100g

23 kcal2.9g protein

Compare With Similar Foods

Frequently Asked Questions

How many calories are in Spinach?

Spinach contains 23 kcal per 100g. A typical serving (1 cup) contains approximately 7 kcal.

How much protein is in Spinach?

Spinach provides 2.9g of protein per 100g, which is approximately 6% of an average adult's daily protein needs based on Indian RDA guidelines.

Is Spinach good for weight loss?

Spinach is a low-calorie food at just 23 kcal per 100g, making it a good choice for weight-loss diets when prepared without excessive oil or sugar.

Is Spinach vegan?

Yes, Spinach is vegan — it contains no animal-derived ingredients.

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About this data

These nutrition facts come from mealPlan.fit, practice-management software for dietitians and nutritionists in India. Values are based on the Indian Food Composition Tables (IFCT) and compared against ICMR 2020 RDAs. Dietitians use mealPlan.fit to analyse Indian meals on this same ingredient data, draft weekly meal plans with AI, and share plans with clients on WhatsApp.

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