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 grams
Vitamin 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 grams
Mineral 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 grams
Amino 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 grams
References
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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