Vegetables • Deep Nutrition Analytics
Spinach, mature
Spinach, mature is a vegetables providing 28 kcal per 100g serving, primarily fueled by protein (2.9g) for structured dietary protein for cellular and muscle maintenance. It serves as a rich source of Vitamin C, offering 34% of your recommended daily allowance (30.3 mg). Featuring a modest calorie density of 0.3 kcal/g paired with high micronutrient diversity, it achieves an optimal nutrient-to-calorie ratio.
- Protein
- 2.9 g
- Carbohydrates
- 2.6 g
- Fat
- 0.6 g
- Fiber
- 1.6 g
Produce Profile: Hydration & Micronutrients
Spinach, mature provides natural botanical nutrition with 28 calories per 100g. Providing 1.6g of dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Magnesium Support
Offers 93 mg of magnesium, an enzymatic cofactor involved in over 300 biochemical reactions including ATP energy synthesis.
Nutrient Density Payload
Contains 4 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Total lipid (fat) | 0.6 g |
| Fiber, total dietary | 1.6 g |
| Protein | 2.9 g |
| Carbohydrate, by difference | 2.6 g |
| Energy (Atwater General Factors) | 27.6 kcal |
| Energy (Atwater Specific Factors) | 21.6 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin C | 30.3 mg |
| Vitamin A | 306 µg |
| Magnesium | 93 mg |
| Manganese | 0.4 mg |
| Vitamin B6 | 0.2 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin C, total ascorbic acid | 30.3 mg |
| Vitamin B-6 | 0.2 mg |
| Vitamin A, RAE | 306 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 93 mg |
| Phosphorus, P | 40.6 mg |
| Potassium, K | 460 mg |
| Sodium, Na | 107 mg |
| Zinc, Zn | 0.4 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0.4 mg |
| Calcium, Ca | 66.6 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Iodine, I | 6.1 µg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.2 mg |
| Niacin | 0.5 mg |
| Carotene, beta | 3670 µg |
| Biotin | 4.3 µg |
| Folate, total | 113 µg |
| Water | 92.4 g |
| Zeaxanthin | 466 µg |
| Cryptoxanthin, beta | 10 µg |
| Lutein | 7450 µg |
| Nitrogen | 0.5 g |
| Ash | 1.4 g |
| Lutein + zeaxanthin | 7920 µg |
Serving calculator
Common serving sizes
- Serving85 g
Compare Spinach, mature with Category Peers
Spinach, baby vs Spinach, mature
Compared to Spinach, baby, Spinach, mature has 14% more Vitamin C and 4% higher calories per 100g.
Kale, frozen, unprepared vs Spinach, mature
Compared to Kale, frozen, unprepared, Spinach, mature has 23% less Vitamin C and 1% lower calories per 100g.
Frequently Asked Questions
How many calories are in Spinach, mature?
A standard 100-gram serving of Spinach, mature contains 28 calories (117 kJ), alongside 2.9g of protein, 2.6g of carbohydrates, and 0.6g of fat.
In common serving sizes:- 85g: ~24 kcal
Is Spinach, mature suitable for a keto or low-carb diet?
Yes. With only 1.1g of net carbs per 100g (2.6g total carbohydrates minus 1.6g dietary fiber), Spinach, mature is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Spinach, mature?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Spinach, mature are:
- Vitamin C: 30.3 mg (34% of your daily value)
- Vitamin A: 306 µg (34% of your daily value)
- Magnesium: 93 mg (22% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, Foundation Foods (FDC ID 1999633).