Raw · vegetables
Red Bell Pepper
128 mg/ 100g
31 kcal
Why this result?
Red Bell Pepper provides approximately 354% more vitamin c per 100 g (128 mg vs 28.1 mg in Spinach (Raw)).
raw · edible portion100% yield
Spinach (Raw)
Spinach / Palak / Paalak
Spinacia oleracea
A nutrient-dense dark leafy green supplying high concentrations of vitamin K, provitamin A (lutein/zeaxanthin), folate, and magnesium.
ENERGY23kcal / 100g
PROTEIN2.9grams
FIBER2.2grams
CARBS3.6grams
FAT0.39grams
SERVING SIZE BASIS100 g edible portion
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Explore Swaps →STANDOUT MICRONUTRIENTS
All Nutrients →Notable Nutrients in Spinach (Raw)
Key vitamins and minerals meeting high percentages of daily recommended intake
Spinach Rankings in Best Food Guides
Smart Alternatives
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Raw · vegetables
Broccoli (Raw)
89.2 mg/ 100g
34 kcal
Why this result?
Broccoli (Raw) provides approximately 217% more vitamin c per 100 g (89.2 mg vs 28.1 mg in Spinach (Raw)).
Raw · fruits
Guava
228 mg/ 100g
68 kcal
Why this result?
Guava provides approximately 712% more vitamin c per 100 g (228 mg vs 28.1 mg in Spinach (Raw)).
Raw · fruits
Kiwi (Kiwifruit)
92.7 mg/ 100g
61 kcal
Why this result?
Kiwi (Kiwifruit) provides approximately 230% more vitamin c per 100 g (92.7 mg vs 28.1 mg in Spinach (Raw)).
NUTRITION COMPARISONS
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Compare →Full Nutrition Breakdown
Laboratory assayed values from published composition records
/ 100g
Nutrition Facts
/ 100gNutrition Breakdown
Per 100g Edible Portion
Macronutrients
| Macronutrients | Amount | % Daily Value* |
|---|---|---|
| Calories (Energy) | 23kcal | |
| Protein | 2.9g | |
| Carbohydrates | 3.6g | |
| Dietary Fiber | 2.2g | |
| Total Fat | 0.39g | |
| Saturated Fat | 0.06g | |
| Total Sugars | 0.42g | |
| Sodium | 79.0mg |
Vitamins
| Vitamins | Amount | % Daily Value* |
|---|---|---|
Vitamin CAscorbic Acid | 28.1mg | |
Vitamin A (RAE)Retinol & Carotenoids | 469µg | |
Vitamin DCholecalciferol / Ergocalciferol | - | - |
Vitamin EAlpha-tocopherol | 2.0mg | |
Vitamin KPhylloquinone & Menaquinones | 483µg | |
Folate (DFE)Vitamin B9 | 194µg | |
| 0.08mg | ||
| 0.19mg | ||
| 0.72mg | ||
| 0.07mg | ||
Vitamin B6Pyridoxal 5-phosphate | 0.20mg | |
Vitamin B12Cobalamin | 0µg |
Frequently Asked Questions about Spinach (Raw)
Expert-verified answers to common nutritional and dietary questions
How many calories and carbs are in Spinach (Raw)?
A 100-gram serving of Spinach (Raw) contains 23 calories, 3.6g of total carbohydrates, and 2.2g of dietary fiber (yielding approx. 1.4g net carbs). By portion: 100 g contains approximately 23 calories; 1 cup raw leaves (30 g) contains approximately 7 calories; 1 bunch (340 g) contains approximately 78 calories.
What are the standout vitamins and health benefits of Spinach (Raw)?
Spinach (Raw) is particularly high in Vitamin K (402% Daily Value), Vitamin A (RAE) (52% Daily Value), Folate (DFE) (49% Daily Value), Vitamin C (31% Daily Value). A nutrient-dense dark leafy green supplying high concentrations of vitamin K, provitamin A (lutein/zeaxanthin), folate, and magnesium.
What are good healthy substitutes for Spinach (Raw)?
Popular and nutritionally verified alternatives to Spinach (Raw) include Guava, Orange, Amla (Indian Gooseberry). You can explore customized swaps ranked by protein, fiber, or vitamins using our smart replacement tool.
Is Spinach (Raw) suitable for low-carb, keto, or vegan diets?
Spinach (Raw) is naturally vegan, vegetarian, gluten free, dairy free, low carb. With 23 calories and 2.2g of fiber per 100g, it fits well into healthy balanced, plant-based, and calorie-conscious meal plans.
Verified Data Source
USDA FoodData Central
DatasetFoundation Foods
Record Identifier#168462
Preparation Stateraw
Standard Basis100g edible portion
Values reflect assayed composite laboratory samples from published public food tables. Naturally occurring nutrients vary by harvest variety and culinary preparation.
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