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.
Drying concentrates iron, magnesium and calcium per gram but largely destroys vitamin C; rehydrate before use and keep cooking brief.
Where Spinach, dried Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 4,350 mg | 218% | |
| Calcium | 1,480 mg | 185% | |
| Chloride | 850 mg | 106% | |
| Magnesium | 470 mg | 125% | |
| Phosphorus | 390 mg | 56% | |
| Iron | 18.2 mg | 130% | |
| Vitamin E (alpha-TE) | 14.9 mg | 124% | |
| Niacin (B3) | 10.4 mg | 65% | |
| Selenium | 9.00 µg | 16% | |
| Zinc | 6.10 mg | 61% | |
| Manganese | 5.20 mg | 260% | |
| Copper | 0.350 mg | 35% | |
| Riboflavin (B2) | 0.000 mg | 0% | |
| Vitamin C | 0.000 mg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Vitamin B6 | 0.000 mg | 0% | |
| Thiamin (B1) | 0.000 mg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin A (RE) | 0.000 µg | 0% | |
| Folate | 0.000 µg | 0% | |
| Pantothenic Acid (B5) | 0.000 mg | 0% | |
| Iodine | 17.0 µg | 11% | |
| Polyunsaturated fat (PUFA) | 4.30 g | — | |
| Monounsaturated fat | 0.900 g | — | |
| Fructose | 4.30 g | — | |
| Sucrose | 4.30 g | — | |
| Glucose (dextrose) | 4.30 g | — | |
| Maltose | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Lutein + Zeaxanthin | 47,000 µg | — | |
| Retinol (vitamin A) | 0.000 µg | 0% | |
| Biotin (Vitamin B7) | 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 →
Phytochemicals
Bioactive plant compounds — not classified as essential nutrients but associated with a range of health benefits.