We are reader-supported. When you buy through links on our site, we may earn an affiliate commission. Learn more

Nutritional Profile of Cooked Spinach (As Ingredient)

We got 40 nutritional values in our nutrition profile for Cooked Spinach (As Ingredient).

Nutrient content compared to all foods

When comparing its nutrient content to all foods in our tool we find that it ranks sky-high (Top 25) for one nutrient:

Lutein + Zeaxanthin (Fat-soluble Vitamins)

Also, when compared to all foods, it ranks quite high (Top 100) for two additional nutrients:

Phylloquinone (Fat-soluble Vitamins)
beta-Carotene (Fat-soluble Vitamins)

Nutrient content compared to foods in the same category

A comparison between its nutrient content to foods in the same category (Vegetables and Vegetable Products) shows that it ranks notably well (Top 25) for four nutrients.

These are

Lutein + Zeaxanthin (Fat-soluble Vitamins)
Folate, DFE (Water-soluble Vitamins)
Folate, food (Water-soluble Vitamins)
Folate, total (Water-soluble Vitamins)

Additionally, a comparison to foods in the same category shows that it ranks high (Top 50) for three additional nutrients:

Magnesium, Mg (Minerals)
Phylloquinone (Fat-soluble Vitamins)
Iron, Fe (Minerals)

You can find these and more nutrient rankings below.

Nutrient Content Of Cooked Spinach (As Ingredient)

The nutrient content of food is mainly divided into macro- and micronutrients.

Below you'll first find a macronutrient profile that will give you a sense of how the measured macronutrients compare to each other.

After that you'll find our detailed nutrient profile with all measured nutrients.

Macronutrient profile of Cooked Spinach (As Ingredient)

Macronutrients are mainly divided into carbohydrates (carbs), lipids (fats), and protein.

In our macronutrient profile we also include water as we think that it gives a more complete picture of how nutrient dense the food is.

Figure 1. Macronutrient profile of Cooked Spinach (As Ingredient)

4.3%

0.5%

3.4%

89.9%

Carbs

Fats

Protein

Water

Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.

And now, let's look at the detailed nutrient profile!

Detailed nutrient profile of Cooked Spinach (As Ingredient)

Below we list all the nutrients that we have a measurement for. This is where you can find out what micronutrients there are in your food.

All nutrients are grouped together according to their type. Click on a nutrient type to show the individual nutrients. You can find other foods that contain the same nutrient by clicking on it.

If you can't find a specific nutrient, we recommend you go to our complete list of nutrients or try searching for it.

Nutrient Profile: Cooked Spinach (As Ingredient)

In food category: Vegetables and Vegetable Products

Carbohydrates (3)	per 100g	per Oz	Rank Cat.	Rank Foods
Carbohydrates, by difference	4.3 g	1.2 g	677	2098
Fiber, total dietary	2.6 g	737.1 mg	68	225
Sugars (Total incl. NLEA)	490 mg	138.9 mg	489	1627
Fatty Acids (4)	per 100g	per Oz	Rank Cat.	Rank Foods
Fatty Acids, total monounsaturated	12 mg	3.4 mg	614	2829
Fatty Acids, total polyunsaturated	194 mg	55 mg	603	2321
Fatty Acids, total saturated	74 mg	21 mg	665	2733
Total Lipid (Fat)	460 mg	130.4 mg	385	1705
Saturated Fats (3)	per 100g	per Oz	Rank Cat.	Rank Foods
Myristic Acid (14:0)	12 mg	3.4 mg	183	1138
Palmitic Acid (16:0)	58 mg	16.4 mg	545	2218
Stearic Acid (18:0)	5 mg	1.4 mg	342	1686
Monounsaturated Fats (2)	per 100g	per Oz	Rank Cat.	Rank Foods
Oleic Acid (18:1)	6 mg	1.7 mg	611	2806
Palmitoleic Acid (16:1)	6 mg	1.7 mg	83	977
Polyunsaturated Fats (2)	per 100g	per Oz	Rank Cat.	Rank Foods
Linoleic Acid (18:2 n-6)	31 mg	8.8 mg	686	2363
Linolenic Acid (18:3)	162 mg	45.9 mg	148	794
Protein (1)	per 100g	per Oz	Rank Cat.	Rank Foods
Protein	3.4 g	952.5 mg	192	1283
Water-soluble Vitamins (8)	per 100g	per Oz	Rank Cat.	Rank Foods
Folate, DFE	171 µg	48.5 µg	22	284
Folate, food	171 µg	48.5 µg	22	121
Folate, total	171 µg	48.5 µg	22	213
Niacin	809 µg	229.3 µg	303	1748
Riboflavin	211 µg	59.8 µg	99	600
Thiamin	83 µg	23.5 µg	160	801
Vitamin B6	218 µg	61.8 µg	142	763
Vitamin C	23.1 mg	6.5 mg	235	395
Fat-soluble Vitamins (5)	per 100g	per Oz	Rank Cat.	Rank Foods
alpha-Tocopherol	2.4 mg	677.6 µg	64	404
beta-Carotene	6.3 mg	1.8 mg	89	96
Lutein + Zeaxanthin	13.6 mg	3.9 mg	15	16
Phylloquinone	568 µg	161 µg	31	35
Vitamin A, RAE	524 µg	148.6 µg	114	253
Minerals (9)	per 100g	per Oz	Rank Cat.	Rank Foods
Calcium, Ca	116 mg	32.9 mg	87	429
Copper, Cu	153 µg	43.4 µg	157	696
Iron, Fe	3.2 mg	904.3 µg	48	602
Magnesium, Mg	93 mg	26.4 mg	29	227
Phosphorus, P	58 mg	16.4 mg	113	614
Potassium, K	656 mg	186 mg	53	270
Selenium, Se	1.2 µg	0.3 µg	92	686
Sodium, Na	93 mg	26.4 mg	365	1056
Zinc, Zn	620 µg	175.8 µg	95	858
Other Micronutrients (1)	per 100g	per Oz	Rank Cat.	Rank Foods
Choline	22.7 mg	6.4 mg	178	929
Water (1)	per 100g	per Oz	Rank Cat.	Rank Foods
Water	89.9 g	25.5 g	175	233
Other (1)	per 100g	per Oz	Rank Cat.	Rank Foods
Kcal (Energy)	27 kcal	7.7 kcal	195	662

Figure 2. Nutritional profile of cooked spinach (as ingredient) with 40 nutrient values.

Buy This Food Online!

If you're interested in buying this food we've selected what we believe to be the best match for it on Amazon.

Click on the image for more images (+ zoom), price, availability, user reviews, and more.

OLIVIAS ORGANICS Organic Spinach, 9 OZ

Key Features Include

Non-GMO Certified
Organic

We Value Certified Organic Foods

We always choose certified organic products if at all possible.

Organic products might cost a bit more, but then again, your health is priceless!

We see it as an investment for the future!

44 Similar Vegetables or Vegetable Products

Explore the nutrient content of similar vegetables and vegetable products below by clicking on their names.

Similar Vegetables and Vegetable Products 1 - 44

Click on a food to explore all of the nutrients it contains.

Malabar Spinach	No of Nutrients
Cooked Malabar Spinach	29
Mustard Spinach	No of Nutrients
Boiled Mustard Spinach (Tendergreen, With Salt, Drained)	29
Boiled Mustard Spinach (Tendergreen, Without Salt, Drained)	29
Raw Mustard Spinach (Tendergreen)	39
New Zealand Spinach	No of Nutrients
Boiled New Zealand Spinach (With Salt, Drained)	41
Boiled New Zealand Spinach (Without Salt, Drained)	41
Raw New Zealand Spinach	41
Spinach	No of Nutrients
Baby Spinach	31
Boiled Frozen Spinach (With Salt, Drained, Chopped Or Leaf)	63
Boiled Frozen Spinach (Without Salt, Drained, Chopped Or Leaf)	63
Boiled Spinach (With Salt, Drained)	65
Boiled Spinach (Without Salt, Drained)	65
Canned Spinach (No Salt Added, Solids & Liquids)	63
Canned Spinach (Regular Pack, Drained Solids)	64
Canned Spinach (Regular Pack, Solids & Liquids)	63
Cooked Canned Spinach (Made With Butter)	48
Cooked Canned Spinach (Made With Margarine)	45
Cooked Canned Spinach (Made With Oil)	41
Cooked Canned Spinach (Made With Unspecified Fat)	48
Cooked Canned Spinach (Made Without Fat)	40
Cooked Canned Spinach (Unspecified If Cooking Fat Added)	48
Cooked Fresh Spinach (Made With Butter)	49
Cooked Fresh Spinach (Made With Margarine)	45
Cooked Fresh Spinach (Made With Oil)	41
Cooked Fresh Spinach (Made With Unspecified Fat)	48
Cooked Fresh Spinach (Made Without Fat)	40
Cooked Fresh Spinach (Unspecified If Cooking Fat Added)	48
Cooked Frozen Spinach (Made With Butter)	48
Cooked Frozen Spinach (Made With Margarine)	45
Cooked Frozen Spinach (Made With Oil)	40
Cooked Frozen Spinach (Made With Unspecified Fat)	48
Cooked Frozen Spinach (Made Without Fat)	34
Cooked Frozen Spinach (Unspecified If Cooking Fat Added)	48
Cooked Spinach (Made With Unspecified Fat, Unspecified Form)	48
Cooked Spinach (Unspecified Form, Made With Butter)	48
Cooked Spinach (Unspecified Form, Made With Margarine)	45
Cooked Spinach (Unspecified Form, Made With Oil)	48
Cooked Spinach (Unspecified Form, Made Without Fat)	34
Cooked Spinach (Unspecified If Cooking Fat Added, Unspecified Form)	48
Raw Spinach	40
Raw Spinach (Fresh)	78
Unprepared Frozen Spinach (Chopped Or Leaf, Includes USDA Food Distr. Program)	63
Spinach Souffle	No of Nutrients
Spinach Souffle	102
Vinespinach	No of Nutrients
Raw Vinespinach (Basella)	46

Figure 3. Similar vegetables and vegetable products 1 to 44.

Recommended High Quality Supplements

Choosing a high quality supplement can be quite tricky.

You have to know what to look for and it takes a lot of work to go through the myriad of available products.

We have a whole category dedicated to supplement recommendations that you can use if you're in need of high quality supplements.

We update/review our recommendations several times per year.

Get In Touch With Us!

We welcome each and every question, comment or suggestion you might have about our site! No matter how small, trivial or complicated you think it might be.

We use your questions, comments or suggestions to update and add to our content.

Please don't hesitate to Contact Us and let us know what's on your mind.

Healthy wishes from us at,