Baby spinach is unusually nutrient-dense — concentrated folate, vitamin K, vitamin A precursors, magnesium, and plant iron, plus useful potassium. It is a cornerstone leafy green for plant-based diets, though oxalates in spinach reduce calcium absorption from the leaf itself.
Brief wilting in a hot pan (or eating raw in salads) preserves heat-sensitive folate and vitamin C; pair with a vitamin C source to enhance non-haem iron absorption.
Where Spinach, baby, raw Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 682 mg | 34% | |
| Vitamin A (RE) | 260 µg | 37% | |
| Folate | 161 µg | 81% | |
| Calcium | 119 mg | 15% | |
| Chloride | 112 mg | 14% | |
| Magnesium | 80.0 mg | 21% | |
| Phosphorus | 44.0 mg | 6% | |
| Vitamin C | 29.0 mg | 36% | |
| Selenium | 5.00 µg | 9% | |
| Chromium | 3.00 µg | 8% | |
| Iron | 1.89 mg | 14% | |
| Niacin equivalents (NE) | 1.70 mg | 11% | |
| Niacin (B3) | 1.00 mg | 6% | |
| Zinc | 0.900 mg | 9% | |
| Manganese | 0.860 mg | 43% | |
| Vitamin E (alpha-TE) | 0.460 mg | 4% | |
| Pantothenic Acid (B5) | 0.280 mg | 5% | |
| Riboflavin (B2) | 0.180 mg | 13% | |
| Copper | 0.160 mg | 16% | |
| Vitamin B6 | 0.120 mg | 9% | |
| Thiamin (B1) | 0.090 mg | 8% | |
| Choline | 0.000 mg | — | |
| Vitamin K | 0.000 µg | 0% | |
| Betaine | 0.000 mg | — | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Molybdenum | 0.000 µg | 0% | |
| Iodine | 4.00 µg | 3% | |
| Polyunsaturated fat (PUFA) | 0.100 g | — | |
| Monounsaturated fat | 0.050 g | — | |
| Trans fat | 0.000 g | — | |
| Sucrose | 0.000 g | — | |
| Glucose (dextrose) | 0.000 g | — | |
| Maltose | 0.000 g | — | |
| Fructose | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Glutamic acid | 0.377 g | — | |
| Aspartic acid | 0.247 g | — | |
| Leucine | 0.161 g | — | |
| Lysine | 0.156 g | — | |
| Arginine | 0.156 g | — | |
| Valine | 0.135 g | — | |
| Phenylalanine | 0.117 g | — | |
| Isoleucine | 0.107 g | — | |
| Serine | 0.104 g | — | |
| Alanine | 0.104 g | — | |
| Threonine | 0.099 g | — | |
| Tyrosine | 0.078 g | — | |
| Proline | 0.078 g | — | |
| Glycine | 0.078 g | — | |
| Histidine | 0.052 g | — | |
| Methionine | 0.047 g | — | |
| Tryptophan | 0.031 g | — | |
| Cysteine | 0.026 g | — | |
| Sitostanol | 0.000 mg | — | |
| Stigmasterol | 0.000 mg | — | |
| β-Sitosterol | 0.000 mg | — | |
| Campestanol | 0.000 mg | — | |
| Plant stanols (total) | 0.000 mg | — | |
| Campesterol | 0.000 mg | — | |
| Plant sterols (total) | 0.000 mg | — | |
| Lutein + Zeaxanthin | 10,000 µg | — | |
| Beta-carotene | 1,559 µg | — | |
| Lycopene | 0.000 µg | — | |
| Biotin (Vitamin B7) | 0.100 µg | 0% | |
| Retinol (vitamin A) | 0.000 µg | 0% | |
| Omega-6 (Linoleic acid) | 0.190 g | — | |
| Omega-3 (Alpha-linolenic acid) | 0.140 g | — | |
| Omega-6 (GLA) | 0.000 g | — | |
| Omega-3 (SDA) | 0.000 g | — |
* % 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 →