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Vegetable Index

Sweet Potatoes ->

Spinach (Spinacia oleracea) is a green leafy vegetable with long stems. Depending on type, the leaves can be large and wrinkled or small and smooth (as with baby spinach).

Health info: The combination of vitamin K and calcium in spinach helps to prevent and fight osteoporosis.

How to choose: Look for bright colored leaves that are crisp and springy. Avoid any wilted or soggy spinach.

Climate and origin: Spinach originated in central/southwest Asia and was first domesticated in Nepal. A hearty plant in cold climates, spinach is cultivated all over the temperate world.

Taste: Spinach has a slightly bitter, yet slightly sweet taste that is indicative of the beta carotene content.

Vitamins and other nutrients: Low in calories and high in fiber, vitamins A,C, and K, folate, manganese, potassium, calcium, and iron.

Click here to compare these nutrition facts with other vegetables.

Nutrition Facts Spinach Raw Serving Size 100g Calories 23 % Daily Value* Total Fat 0.39g 1%     Saturated Fat 0.063g 0% Cholesterol 0mg 0% Sodium 79mg 3% Total Carbohydrate 3.63g 1%     Dietary Fiber 2.2g 9%     Sugar 0.42g ~ Protein 2.86g ~ Vitamin A 188% • Vitamin C 47% Calcium 10% • Iron 15% *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Vitamins   %DV Vitamin A 9377IU 188%     Retinol equivalents 469μg ~     Retinol 0μg ~     Alpha-carotene 0μg ~     Beta-carotene 5626μg ~     Beta-cryptoxanthin 0μg ~ Vitamin C 28.1mg 47% Vitamin E 2.03mg 7% Vitamin K 482.9μg 604% Vitamin B12 0μg 0% Thiamin 0.078mg 5% Riboflavin 0.189mg 11% Niacin 0.724mg 4% Pantothenic acid 0.065mg 1% Vitamin B6 0.195mg 10% Folate 194μg 49%     Folic Acid 0μg ~     Food Folate 194μg ~     Dietary Folate Equivalents 194μg ~ Choline 18mg ~ Lycopene 0μg ~ Lutein+zeazanthin 12198μg ~

Minerals   %DV Calcium 99mg 10% Iron 2.71mg 15% Magnesium 79mg 20% Phosphorus 49mg 5% Sodium 79mg 3% Potassium 558mg 16% Zinc 0.53mg 4% Copper 0.13mg 7% Manganese 0.897mg 45% Selenium 1μg 1% Water 91.4g ~ Ash 1.72g ~ Useful Stats Percent of Daily Calorie Target (2000 calories) 1.15% Percent Water Composition 91.4% Protein to Carb Ratio (g/g) 0.79g

Miscellaneous information: Spinach was the strength giving food to the cartoon character Popeye The Sailor Man.

Similar tasting produce: Collard Greens, Turnip Greens

<- Rutabagas

Vegetable Index

Sweet Potatoes ->