Spinach
Written by Med-Scope
Spinach
Description
Spinach, a dark green, loose leaf herbaceous of the goosefoot family, Spinacia oleracea. This vegetable is particularly rich in vitamin A, iron, calcium, magnesium, potassium, manganese, vitamin C and folic acid. In addition, it contains moderate amounts of vitamin B-6, riboflavin and vitamin K.
Available throughout the year.
Note: Spinach should have fresh, crisp, clean leaves with solid green coloring. Plants should be well-developed and stocky.
The German Commission E status of spinach leaf, as an herb, is "null" or neutral i.e. while it is not approved, there is no documented risk. There may also be some concern over the claims made by manufacturers i.e. they are unproven.
References:
Blumenthal, M (Ed.): The Complete German Commission E Monographs: Therapeutic Guide to Herbal Medicines. American Botanical Council. Austin, TX. 1998.Caloric Content
1 2 Calories: 14 21 Protein: 1.8 2.67 gm Carbohydrates: 2.4 3.38 gm Fiber: .3 .79 gm Total fats: .2 .23 gm Saturated fats: .032 .038 gm Unsaturated fats: .088 .103 gm Cholesterol: 0 0 mg
1. Raw - 1 cup, 55 grams
2. Boiled, Drained - 1/2 cup, 90 grams
3 4 Calories: 25 27 Protein: 3.01 2.98 gm Carbohydrates: 3.64 5.08 gm Fiber: - 1.04 gm Total fats: .54 .20 gm Saturated fats: .087 .031 gm Unsaturated fats: .239 .088 gm Cholesterol: 0 0 mg
3. Canned, Drained - 1/2 cup, 107 grams
4. Frozen, Boiled, Drained - 1/2 cup (leaf), 95 gramsVitamin Content
1 2 3 Vitamin A: 4460 7371 9390 IU Thiamine: .06 .086 .017 mg Vitamin B-2: .11 .212 .148 mg Vitamin B-6: .14 .218 .107 mg Vitamin B-12: 0 0 0 mcg Biotin: 3.5 - - mcg Niacin: .3 .441 .415 mg Pantothenic Acid: .15 .131 .050 mg Folic acid: .106 131.2 104.6 mcg Vitamin C: 28 8.9 15.3 mg Vitamin E: 1.25 - - IU
1. Raw - 1 cup, 55 grams
2. Boiled, Drained - 1/2 cup, 90 grams
3. Canned, Drained - 1/2 cup, 107 grams
4. Frozen, Boiled, Drained - 1/2 cup (leaf), 95 grams
4 USRDA Vitamin A: 7395 5000 IU Thiamine: .057 1.7 mg Vitamin B-2: .160 1.7 mg Vitamin B-6: .139 2.0 mg Vitamin B-12: 0 6 mcg Biotin: - 300 mcg Niacin: .398 20 mg Pantothenic Acid: .079 10 mg Folic acid: 102.1 400 mcg Vitamin C: 11.6 60 mg Vitamin E: - 30 IU
4. Frozen, Boiled, Drained - 1/2 cup (leaf), 95 gramsMineral Content
1 2 3 Calcium: 51 122 135 mg Copper: .32 .157 .193 mg Iron: 1.7 3.21 2.46 mg Magnesium: 44 79 81 mg Manganese: .42 .842 .639 mg Phosphorus: 28 50 47 mg Potassium: 259 419 370 mg Selenium: - - - mcg Sodium: 39 63 29 mg Zinc: .5 .69 .49 mg
1. Raw - 1 cup, 55 grams
2. Boiled, Drained - 1/2 cup, 90 grams
3. Canned, Drained - 1/2 cup, 107 grams
4 USRDA Calcium: 139 1000 mg Copper: .134 2 mg Iron: 1.44 18 mg Magnesium: 65 400 mg Manganese: .895 n/a mg Phosphorus: 46 1000 mg Potassium: 283 n/a mg Selenium: - n/a mcg Sodium: 82 n/a mg Zinc: .66 15 mg
4. Frozen, Boiled, Drained - 1/2 cup (leaf), 95 gramsAmino Acid Content
1 2 Tryptophan: .022 .036 gm Threonine: .068 .114 gm Isoleucine: .082 .137 gm Leucine: .124 .208 gm Lysine: .098 .164 gm Methionine: .030 .050 gm Cysteine: .020 .032 gm Phenylalanine: .072 .121 gm Tyrosine: .060 .102 gm Valine: .090 .151 gm Arginine: .090 .151 gm Histidine: .036 .059 gm Alanine: .080 .132 gm Aspartic acid: .134 .225 gm Glutamic acid: .192 .321 gm Glycine: .076 .126 gm Proline: .062 .104 gm Serine: .058 .096 gm
1. Raw - 1 cup, 55 grams
2. Boiled, Drained - 1/2 cup, 90 grams
3 4 Tryptophan: .041 .040 gm Threonine: .128 .127 gm Isoleucine: .154 .152 gm Leucine: .234 .232 gm Lysine: .184 .182 gm Methionine: .056 .055 gm Cysteine: .036 .036 gm Phenylalanine: .136 .135 gm Tyrosine: .113 .113 gm Valine: .169 .168 gm Arginine: .170 .169 gm Histidine: .066 .066 gm Alanine: .149 .147 gm Aspartic acid: .253 .251 gm Glutamic acid: .362 .358 gm Glycine: .141 .140 gm Proline: .118 .117 gm Serine: .109 .108 gm
3. Canned, Drained - 1/2 cup, 107 grams
4. Frozen, Boiled, Drained - 1/2 cup (leaf), 95 gramsReferences
Kirschmann, John D. Nutrition Almanac: Nutrition Search. McGraw-Hill: New York. 1984.
Produce Availability & Merchandising Guide. The Packer. 1989.
Rosenthal, S. Fresh Food. E. P. Dutton: New York. 1978.
United States Department of Agriculture. Composition of Foods: Vegetables and Vegetable Products-Raw-Processed-Prepared. Washington D.C. 1984.
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