Spinach boiled
All nutrient values refer to 100 g.
- Energy (kilocalorie)
- 18 kcal
- Energy (kilojoule)
- 76 kJ
- Protein (Nx6.25)
- 2.36 g
- Fat
- 0.3 g
- Carbohydrate, available
- 0.45 g
- Fibre, dietary, total
- 2.06 g
Complete nutrient values
138 of 138 nutrients · per 100 g
No nutrient found.
| Nutrient | Value | Original value | Data source | Reference | BLS calculation |
|---|---|---|---|---|---|
| Energy (kilojoule) | 76 kJ/100 g | 76 | 1 | — | ENERCJ[kJ] = 17*PROT625[g] + 17*(CHO[g] - POLYL[g]) + 37*FAT[g] + 29*ALC[g] + 13*OA[g] + 10*POLYL[g] + 8*OLSAC[g] + 8*FIBT[g]immer berechnet / always calculated |
| Energy (kilocalorie) | 18 kcal/100 g | 18 | 1 | — | ENERCC[kcal] = 4*PROT625[g] + 4*(CHO[g] - POLYL[g]) + 9*FAT[g] + 7*ALC[g] + 3*OA[g] + 2.4*POLYL[g] + 2*OLSAC[g] + 2*FIBT[g]immer berechnet / always calculated |
| Water | 93.466 g/100 g | 93.466 | 2 | 1 | |
| Protein (Nx6.25) | 2.36 g/100 g | 2.36 | 3 | 2 | PROT625[g]=NT[g]*6.25teilweise berechnet / partially calculated |
| Fat | 0.3 g/100 g | 0.3 | 3 | 3 | |
| Carbohydrate, available | 0.45 g/100 g | 0.45 | 1 | — | CHO[g] = SUGAR[g] + STARCH[g] + OLSAC[g] + POLYL[g]immer berechnet / always calculated |
| Fibre, dietary, total | 2.06 g/100 g | 2.06 | 3 | 2 | FIBT[g]=FIBHMW[g]+FIBLMW[g] OR
FIBT[g]=FIBINS[g]+FIBSOL[g]+FIBLMWteilweise berechnet / partially calculated |
| Alcohol (Ethanol) | 0 g/100 g | 0 | 4 | — | |
| Organic acids, total | 0.041 g/100 g | 0.041 | 4 | — | OA[g]=MALAC[g]+ACEAC[g]+LACAC[g]+TARAC[g]+CITAC[g]teilweise berechnet / partially calculated |
| Ash | 1.1 g/100 g | 1.1 | 3 | 3 | |
| Vitamin A, retinol equivalents (RE) | 929 µg/100 g | 929 | 1 | — | VITA[µg]= RETOL[µg] + 1/6*CARTB[µg]+ 1/12*(CAROTPAXB[µg])teilweise berechnet / partially calculated |
| Vitamin A, retinol activity equivalents (RAE) | 464 µg/100 g | 464 | 1 | — | VITAA[µg]= RETOL[µg] + 1/12*CARTB[µg]+ 1/24*(CAROTPAXB[µg])teilweise berechnet / partially calculated |
| Retinol | 0 µg/100 g | 0 | 4 | — | |
| Beta-carotene | 5,379 µg/100 g | 5379 | 4 | — | |
| Carotenoids, excluding beta-carotene | 386 µg/100 g | 386 | 4 | — | |
| Vitamin D | 0 µg/100 g | 0 | 1 | — | VITD[µg]=ERGCAL[µg]+CHOCAL[µg]teilweise berechnet / partially calculated |
| Vitamin D3 (cholecalciferol) | 0 µg/100 g | 0 | 4 | — | |
| Vitamin D2 (ergocalciferol) | 0 µg/100 g | 0 | 4 | — | |
| Vitamin E (alpha-tocopherol) | 0.9 mg/100 g | 0.9 | 5 | — | VITE[mg] = TOCPHA[mg] |
| Alpha-tocopherol | 0.9 mg/100 g | 0.9 | 5 | 4 | |
| Beta-tocopherol | 0.0083 mg/100 g | 0.0083 | 4 | — | |
| Gamma-tocopherol | — mg/100 g | <LOD | 5 | 4 | |
| Delta-tocopherol | — mg/100 g | <LOD | 5 | 4 | |
| Alpha-tocotrienol | 0 mg/100 g | 0 | 4 | — | |
| Vitamin K | 608 µg/100 g | 608 | 1 | — | VITK[µg] = VITK1[µg] + VITK2[µg]teilweise berechnet / partially calculated |
| Vitamin K1 (phylloquinone) | 608 µg/100 g | 608 | 4 | — | |
| Vitamin K2 (menaquinone) | 0 µg/100 g | 0 | 4 | — | |
| Vitamin B1 (thiamine) | 0.077 mg/100 g | 0.077 | 3 | 3 | |
| Vitamin B2 (riboflavin) | 0.16 mg/100 g | 0.16 | 3 | 3 | |
| Niacin equivalents | 1.337 mg/100 g | 1.337 | 1 | — | NIAEQ[mg]=NIA[mg]+TRP[g]*1000/60immer berechnet / always calculated |
| Niacin | 0.52 mg/100 g | 0.52 | 3 | 3 | |
| Pantothenic acid | 0.26 mg/100 g | 0.26 | 4 | — | |
| Vitamin B6 | 82.36 µg/100 g | 82.36 | 4 | — | |
| Biotin | 0.1 µg/100 g | 0.1 | 4 | — | |
| Folate equivalent | 107 µg/100 g | 107 | 1 | — | FOL[µg] = FOLFD[µg] + 1.7*FOLAC[µg]immer berechnet / always calculated |
| Folate | 107 µg/100 g | 107 | 2 | 5 | |
| Folic acid, synthetic | 0 µg/100 g | 0 | 4 | — | |
| Vitamin B12 (cobalamin) | 0 µg/100 g | 0 | 4 | — | |
| Vitamin C | 38.752 mg/100 g | 38.752 | 4 | — | |
| Salt (sodium chloride) | 0.115 g/100 g | 0.115 | 1 | — | NACL[g] = NA[g]*2.5immer berechnet / always calculated |
| Sodium | 46 mg/100 g | 46 | 3 | 3 | |
| Chloride | 66 mg/100 g | 66 | 4 | — | |
| Potassium | 573 mg/100 g | 573 | 4 | — | |
| Calcium | 126 mg/100 g | 126 | 3 | 3 | |
| Magnesium | 75 mg/100 g | 75 | 4 | — | |
| Phosphorus | 41 mg/100 g | 41 | 3 | 3 | |
| Sulphur | — mg/100 g | - | — | — | |
| Iron | 2.9 mg/100 g | 2.9 | 3 | 3 | |
| Zinc | 0.84 mg/100 g | 0.84 | 4 | — | |
| Iodide | 2 µg/100 g | 2 | 5 | 6 | |
| Copper | 79 µg/100 g | 79 | 5 | 6 | |
| Manganese | 583 µg/100 g | 583 | 5 | 6 | |
| Fluoride | 92 µg/100 g | 92 | 4 | — | |
| Chromium | 12 µg/100 g | 12 | 4 | — | |
| Molybdenum | — µg/100 g | - | — | — | |
| Acetic acid | 0.00237 g/100 g | 0.00237 | 4 | — | |
| Citric acid | 0.008 g/100 g | 0.008 | 4 | — | |
| Lactic acid | 0 g/100 g | 0 | 4 | — | |
| Malic acid | 0.031 g/100 g | 0.031 | 4 | — | |
| Tartaric acid | 0 g/100 g | 0 | 4 | — | |
| Polyols, total | 0 g/100 g | 0 | 1 | — | POLYL[g]=MANTL[g]+SORTL[g]+XYLTL[g]immer berechnet / always calculated |
| Mannitol | 0 g/100 g | 0 | 4 | — | |
| Sorbitol | 0 g/100 g | 0 | 4 | — | |
| Xylitol | — g/100 g | - | — | — | |
| Monosaccharides, total | 0.19 g/100 g | 0.19 | 1 | — | MNSAC[g] = FRUS[g] + GALS[g] + GLUS[g]immer berechnet / always calculated |
| Glucose | 0.1 g/100 g | 0.1 | 3 | 3 | |
| Fructose | 0.09 g/100 g | 0.09 | 3 | 3 | |
| Galactose | — g/100 g | - | — | — | |
| Disaccharides, total | 0.19 g/100 g | 0.19 | 1 | — | DISAC[g] = LACS[g] + MALS[g] + SUCS[g]immer berechnet / always calculated |
| Sucrose | 0.19 g/100 g | 0.19 | 3 | 3 | |
| Maltose | 0 g/100 g | 0 | 4 | — | |
| Lactose | 0 g/100 g | 0 | 4 | — | |
| Sugars (mono- and disaccharides), total | 0.38 g/100 g | 0.38 | 1 | — | SUGAR[g]=MNSAC[g]+DISAC[g]immer berechnet / always calculated |
| Oligosaccharides, available | — g/100 g | - | — | — | |
| Starch (starch, glycogen, dextrins) | 0.07 g/100 g | 0.07 | 3 | 3 | |
| Fibre, low molecular weight | — g/100 g | - | — | — | |
| Fibre, high molecular weight | 2.06 g/100 g | 2.06 | 3 | 2 | FIBHMW[g]=FIBHMWS[g]+FIBHMWI[g] OR
FIBHMW[g]=FIBINS[g]+FIBSOL[g]teilweise berechnet / partially calculated |
| Fibre, water-insoluble | 1.64 g/100 g | 1.64 | 3 | 3 | |
| Fibre, water-soluble | 0.42 g/100 g | 0.42 | 3 | 3 | |
| Fibre, high molecular weight, water-soluble | — g/100 g | - | — | — | |
| Fibre, high molecular weight, water-insoluble | — g/100 g | - | — | — | |
| Fatty acids, saturated, total | 0.037 g/100 g | 0.037 | 1 | — | FASAT[g]=F4:0[g]+F6:0[g]+F8:0[g]+F10:0[g]+F12:0[g]+F14:0[g]+F15:0[g]+F16:0[g]+F17:0[g]+F18:0[g]+F20:0[g]+F22:0[g]+F24:0[g]immer berechnet / always calculated |
| Fatty acid C4:0 (butyric acid) | — g/100 g | - | — | — | |
| Fatty acid C6:0 (caproic acid) | — g/100 g | - | — | — | |
| Fatty acid C8:0 (caprylic acid) | — g/100 g | - | — | — | |
| Fatty acid C10:0 (capric acid) | — g/100 g | - | — | — | |
| Fatty acid C12:0 (lauric acid) | — g/100 g | - | — | — | |
| Fatty acid C14:0 (myristic acid) | — g/100 g | - | — | — | |
| Fatty acid C15:0 (pentadecylic acid) | — g/100 g | - | — | — | |
| Fatty acid C16:0 (palmitic acid) | 0.035 g/100 g | 0.035 | 4 | — | |
| Fatty acid C17:0 (margaric acid) | — g/100 g | - | — | — | |
| Fatty acid C18:0 (stearic acid) | 0.0016 g/100 g | 0.0016 | 4 | — | |
| Fatty acid C20:0 (arachidic acid) | — g/100 g | - | — | — | |
| Fatty acid C22:0 (behenic acid) | — g/100 g | - | — | — | |
| Fatty acid C24:0 (lignoceric acid) | — g/100 g | - | — | — | |
| Fatty acids, monounsaturated, total | 0.018 g/100 g | 0.018 | 1 | — | FAMS[g]=F14:1CN5[g]+F16:1CN7[g]+F18:1CN7[g]+F18:1CN9[g]+F20:1CN9[g]+F22:1CN9[g]immer berechnet / always calculated |
| Fatty acid C14:1 n-5 cis (myristoleic acid) | — g/100 g | - | — | — | |
| Fatty acid C16:1 n-7 cis (palmitoleic acid) | 0.0061 g/100 g | 0.0061 | 4 | — | |
| Fatty acid C18:1 n-7 cis (vaccenic acid) | — g/100 g | - | — | — | |
| Fatty acid C18:1 n-9 cis (oleic acid) | 0.012 g/100 g | 0.012 | 4 | — | |
| Fatty acid C20:1 n-9 cis (gondoic acid) | — g/100 g | - | — | — | |
| Fatty acid C22:1 n-9 cis (erucic acid) | — g/100 g | - | — | — | |
| Fatty acids, polyunsaturated, total | 0.195 g/100 g | 0.195 | 1 | — | FAPU[g]=F18:2C9T11[g]+F18:2CN6[g]+F20:2CN6[g]+F18:3CN3[g]+F18:3CN6[g]+F20:3CN6[g]+F18:4CN3[g]+F20:4CN6[g]+F20:5CN3[g]+F22:5CN3[g]+F22:6CN3[g]immer berechnet / always calculated |
| Fatty acids, polyunsaturated, n-3 (omega-3), total | 0.161 g/100 g | 0.161 | 1 | — | FAPUN3[g]=F18:3CN3[g]+F18:4CN3[g]+F20:5CN3[g]+F22:5CN3[g]+F22:6CN3[g]immer berechnet / always calculated |
| Fatty acid C18:3 n-3 all-cis (alpha-linolenic acid) | 0.161 g/100 g | 0.161 | 4 | — | |
| Fatty acid C18:4 n-3 all-cis (stearidonic acid) | — g/100 g | - | — | — | |
| Fatty acid C20:5 n-3 all-cis (eicosapentanoic acid) | 0 g/100 g | 0 | 4 | — | |
| Fatty acid C22:5 n-3 all-cis (docosapentanoic acid) | — g/100 g | - | — | — | |
| Fatty acid C22:6 n-3 all-cis (docosahexanoic acid) | 0 g/100 g | 0 | 4 | — | |
| Fatty acids, polyunsaturated, n-6 (omega-6), total | 0.034 g/100 g | 0.034 | 1 | — | FAPUN6[g]=F18:2CN6[g]+F18:3CN6[g]+F20:2CN6[g]+F20:3CN6[g]+F20:4CN6[g]immer berechnet / always calculated |
| Fatty acid C18:2 n-6 cis,cis (linoleic acid) | 0.034 g/100 g | 0.034 | 4 | — | |
| Fatty acid C18:2 conjugated, cis 9,trans 11 (conjugated linoleic acid) | — g/100 g | - | — | — | |
| Fatty acid C18:3 n-6 all-cis (gamma-linolenic acid) | — g/100 g | - | — | — | |
| Fatty acid C20:2 n-6 cis,cis (eicosadienoic acid) | — g/100 g | - | — | — | |
| Fatty acid C20:3 n-6 all-cis (dihomo-gamma-linolenic acid) | — g/100 g | - | — | — | |
| Fatty acid C20:4 n-6 all-cis (arachidonic acid) | — g/100 g | - | — | — | |
| Fatty acids, others | — g/100 g | - | — | — | |
| Cholesterol | 0 mg/100 g | 0 | 4 | — | |
| Amino acids, essential, total | 1.161 g/100 g | 1.161 | 1 | — | AAE9[g] = ILE[g] + LEU[g] + LYS[g] + MET[g] + PHE[g] + THR[g] + TRP[g] + VAL[g]+HIS[g]immer berechnet / always calculated |
| Alanine | — g/100 g | - | — | — | |
| Arginine | 0.156 g/100 g | 0.156 | 4 | — | |
| Aspartic acid, including asparagine | — g/100 g | - | — | — | |
| Cysteine | 0.046 g/100 g | 0.046 | 4 | — | |
| Glutamic acid, including glutamine | — g/100 g | - | — | — | |
| Glycine | — g/100 g | - | — | — | |
| Histidine | 0.064 g/100 g | 0.064 | 4 | — | |
| Isoleucine | 0.144 g/100 g | 0.144 | 4 | — | |
| Leucine | 0.228 g/100 g | 0.228 | 4 | — | |
| Lysine | 0.192 g/100 g | 0.192 | 4 | — | |
| Methionine | 0.052 g/100 g | 0.052 | 4 | — | |
| Phenylalanine | 0.132 g/100 g | 0.132 | 4 | — | |
| Proline | — g/100 g | - | — | — | |
| Serine | — g/100 g | - | — | — | |
| Threonine | 0.132 g/100 g | 0.132 | 4 | — | |
| Tryptophan | 0.049 g/100 g | 0.049 | 4 | — | |
| Tyrosine | 0.096 g/100 g | 0.096 | 4 | — | |
| Valine | 0.168 g/100 g | 0.168 | 4 | — | |
| Nitrogen, total | 0.378 g/100 g | 0.378 | 3 | 2 |
Data source · Reference
Data source
- Formelberechnung
- Aggregation
- Nährstoffdatenbank
- Rezeptberechnung
- Literatur
Reference
- Bassett MN, Sammán NC; Folate content and retention in selected raw and processed foods; Archivos Latinoamericanos de Nutricion; 2010#Delchier N, Reich M, Renard CMGC; Impact of cooking methods on folates, ascorbic acid and lutein in green beans (Phaseolus vulgaris) and spinach (Spinacea oleracea).; LWT - Food Science and Technology; 2012; 49; 2
- Converted value from: Kirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7
- Kirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7
- Monge-Rojas, R., Campos, H.; Tocopherol and carotenoid content of foods commonly consumed in Costa Rica; Journal of Food Composition and Analysis; 2011; 24
- Delchier N, Reich M, Renard CMGC; Impact of cooking methods on folates, ascorbic acid and lutein in green beans (Phaseolus vulgaris) and spinach (Spinacea oleracea).; LWT - Food Science and Technology; 2012; 49; 2#Konings, E. J. M., et al.; Folate intake of the Dutch population according to newly established liquid chromatography data for foods; American Journal of Clinical Nutrition; 2001; 73#Bassett MN, Sammán NC; Folate content and retention in selected raw and processed foods; Archivos Latinoamericanos de Nutricion; 2010
- Pennington, J. A. T., et al.; Composition of Core Foods of the U.S. Food Supply, 1982-1991: III. Copper, Manganese, Selenium, and Iodine; Journal of Food Composition and Analysis; 1995
Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0. Karlsruhe.