Spinach, mature, boiled in unsalted water
Última atualização 4 Nov 2026
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Spinach is a leafy green vegetable. The figures here describe mature spinach with the ribs and stems removed, shredded and boiled in unsalted water. It mainly provides vitamins and minerals, including 640µg of vitamin A (retinol equivalent), 575µg of vitamin K1, 81µg of folate and 160mg of calcium per 100g.
Vitamin K contributes to normal blood clotting, while folate supports normal blood cell formation. Vitamin A supports normal vision and immune function. Spinach contains calcium, although naturally occurring oxalates limit how much the body can absorb. Boiling without added salt does not mean the food is salt-free, as it contains naturally occurring sodium. Full nutritional figures are in the tables below.
Nutrition per 100g
Nutrient | Per 100g |
|---|---|
Energy | 19 kcal |
Energy | 79 kJ |
Gordura | 0.8g |
of which saturates | 0.1g |
Carbohydrate | 0.8g |
of which sugars | 0.8g |
2.2g | |
Sal | 0.3g |
Álcool | 0g |
Água | 92g |
Colesterol | 0mg |
Vitamins and minerals per 100g
Nutrient | Per 100g |
|---|---|
640µg | |
0µg | |
1.7mg | |
575µg | |
8mg | |
0.06mg | |
0.05mg | |
0.9mg | |
0.09mg | |
0µg | |
81µg | |
160mg | |
1.6mg | |
34mg | |
28mg | |
230mg | |
Sódio | 120mg |
0.5mg | |
0.01mg | |
1µg | |
2µg |
Other types of spinach
Alimentos | Calories per 100g | Protein per 100g | Fat per 100g | Fibre per 100g |
|---|---|---|---|---|
20 kcal | 3.2g | 0.7g | 1.2g | |
21 kcal | 3.1g | 0.8g | – | |
25 kcal | 2.8g | 0.8g | – | |
16 kcal | 2.6g | 0.6g | 1g | |
211 kcal | 24g | 6.9g | – | |
19 kcal | 2.8g | 0.5g | – |
About these figures
Values are per 100g of the food as described (Ribs and stems removed, shredded). "Trace" means only a very small amount was found. Nutrients that were not measured are not shown. Salt is calculated from sodium.