Nutritional Value & Calories In Spinach OR PALAK
Amount: 1 cup
Total Weight: 30 g
| Nutrients | Amount |
| Basic Components | |
| Proteins | 858 mg |
| Water | 27.4 g |
| Ash | 0.5 g |
| Phytosterols | 2.7 mg |
| Calories | |
| Total Calories | 6.9 |
| Calories From Carbohydrates | 3.9 |
| Calories From Fats | 0.98 |
| Calories From Proteins | 2.1 |
| | |
| Carbohydrates | |
| Total Carbohydrates | 1.1 g |
| Dietary Fiber | 660 mg |
| Sugar | 126 mg |
| | |
| Fats & Fatty Acids | |
| Total Fat | 117 mg |
| Saturated Fat | 19 mg |
| Monounsaturated Fat | 3 mg |
| Polyunsaturated Fat | 50 mg |
| Omega-3 Fatty Acids | 41 mg |
| Omega-6 Fatty Acids | 7.8 mg |
| Vitamins | |
| Vitamin A | 2813 IU |
| Vitamin C | 8.4 mg |
| Vitamin E | 609 mcg |
| Vitamin K | 145 mcg |
| Thiamin | 23 mcg |
| Riboflavin | 57 mcg |
| Niacin | 217 mcg |
| Vitamin B6 | 59 mcg |
| Folate | 58 mcg |
| Pantothenic Acid | 20 mcg |
| Choline | 5.4 mg |
| Betaine | 165 mg |
| Minerals | |
| Calcium | 30 mg |
| Iron | 813 mcg |
| Magnesium | 24 mg |
| Phosphorus | 15 mg |
| Potassium | 167 mg |
| Sodium | 24 mg |
| Zinc | 159 mcg |
| Copper | 39 mcg |
| Manganese | 269 mcg |
| Selenium | 0.3 mcg |
How many calories in spinach (per 100 g)
Spinach has about 23 calories per 100 g of weight.
How to Buy Spinach
- When buying spinach, make sure that the leaves and stems are crispy and dark green in color.
- Avoid spinach whose leaves and stems appear yellowish or pale green and are wilted and bruised, as the spinach has started to turn or is already bad. Also, make sure that there is no slimy coating as this is an indication of decay.
- If you are purchasing prepackaged spinach, check if there is any water or condensation inside the package or whether the leaves appear wet or mushy. Buy the package that seems to be free from all this.
Spinach Storage Tips
- Fresh spinach can be stored in the refrigerator at 2-5 degrees C for 2-3 days and should be consumed within that period.
- Don’t wash the spinach before storing in the refrigerator as exposure to water encourages spoilage. Place it in a plastic bag before putting it in the refrigerator.
- Store spinach away from other fruits and vegetables as it is ethylene sensitive and may turn bitter in taste.
- Spinach can also be frozen and kept fresh for 8 months but make sure to blanch it for 2-3 minutes before putting it into the freezer.
· More About Spinach
| Quantity: | 100 grams | ||||||||||||||||||||
| Calories: | 23 Calories in 100 grams | ||||||||||||||||||||
| Bio-Logical name: | Spinacia oleracea | ||||||||||||||||||||
| Spinach in other languages: |
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