Nutrients in Spinach (cooked)
In one serving: ½ cup (90 g)
The iron and calcium in spinach are poorly absorbed. Eat it with a vitamin C food such as lemon or tomato.
Share of the daily amount
| Nutrient | Amount | women 19–50 | men 19–50 |
|---|---|---|---|
| Vitamin K | 444 mcg | 493% | 370% |
| Vitamin A | 573 mcg RAE NIH | 82% | 64% |
| Vitamin B9 (folate / folic acid) | 131 mcg DFE NIH | 33% | 33% |
| Magnesium | 78 mg NIH | 25% | 20% |
| Vitamin B2 (riboflavin) | 0.21 mg | 19% | 16% |
| Iron | 3.2 mg NIH | 18% | 40% |
| Copper | 160 mcg NIH | 18% | 18% |
| Vitamin E | 1.9 mg α-tocopherol NIH | 13% | 13% |
| Calcium | 123 mg NIH | 12% | 12% |
| Vitamin C | 9 mg NIH | 12% | 10% |
| Vitamin B6 (pyridoxine) | 0.15 mg | 12% | 12% |
| Selenium | 5 mcg NIH | 9.1% | 9.1% |
| Vitamin B7 (biotin) | 0.5 mcg NIH | 1.7% | 1.7% |
Values marked NIH were checked against the food tables of the NIH Office of Dietary Supplements; the others are approximate and unchecked. Real foods vary with variety, brand, soil and cooking.
Dishes that use it
- Chickpea and spinach stew with brown rice
- Spinach omelette with whole-wheat bread
- Salmon with spinach and potato
- Whole-wheat pasta with spinach, mushrooms and cheese
- Dal with spinach, brown rice and yogurt
- Spinach with cheese and whole-wheat flatbread
- Eggs with spinach, whole-wheat bread and yogurt
- Spinach stew with beef and rice
- Lamb with white beans and spinach
- Chickpea and spinach soup with whole-wheat bread
- Lamb curry with spinach and flatbread
- Egg curry with rice and spinach
General information for healthy people. It does not diagnose, treat or replace advice from a doctor, pharmacist or dietitian. Not reviewed by a clinician.
Page updated: 2026-10-08 · By Prof. E. Shalaan, Applied Sciences and AI (ASAI)