Spinach is a dark leafy green rich in vitamin K, vitamin A, folate, iron and magnesium. It contains oxalates that reduce calcium and iron absorption, but remains a useful source of these minerals as part of a varied diet.
Baby spinach is tender and cooks very quickly; boil only briefly to limit folate and vitamin C losses.
Where Spinach, baby, boiled in unsalted water Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 950 mg | 48% | |
| Vitamin A (RE) | 362 µg | 52% | |
| Calcium | 166 mg | 21% | |
| Chloride | 156 mg | 20% | |
| Folate | 135 µg | 68% | |
| Magnesium | 112 mg | 30% | |
| Phosphorus | 61.0 mg | 9% | |
| Vitamin C | 22.0 mg | 28% | |
| Selenium | 7.00 µg | 13% | |
| Iron | 2.63 mg | 19% | |
| Niacin equivalents (NE) | 1.90 mg | 12% | |
| Zinc | 1.30 mg | 13% | |
| Manganese | 1.20 mg | 60% | |
| Niacin (B3) | 0.900 mg | 6% | |
| Vitamin E (alpha-TE) | 0.670 mg | 6% | |
| Pantothenic Acid (B5) | 0.310 mg | 5% | |
| Copper | 0.220 mg | 22% | |
| Riboflavin (B2) | 0.200 mg | 14% | |
| Vitamin B6 | 0.100 mg | 7% | |
| Thiamin (B1) | 0.080 mg | 7% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Iodine | 5.00 µg | 3% | |
| Polyunsaturated fat (PUFA) | 0.320 g | — | |
| Monounsaturated fat | 0.090 g | — | |
| Trans fat | 0.000 g | — | |
| Maltose | 0.000 g | — | |
| Fructose | 0.000 g | — | |
| Sucrose | 0.000 g | — | |
| Glucose (dextrose) | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Lutein + Zeaxanthin | 11,308 µg | — | |
| Beta-carotene | 2,172 µg | — | |
| Biotin (Vitamin B7) | 0.100 µg | 0% | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →