Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt

Plant foods · Vegetables · All vegetables

g
Macronutrients 95 / 100 How is this scored?

Composition

Energy

Protein 4.0 g · 16 kcal/100g
Fat 0.9 g · 8 kcal/100g
Carbs 4.8 g · 19 kcal/100g
Fiber 3.7 g
Water 89 g
Total energy 34 kcal

Energy is predominantly from carbs (45%); EFSA recommends 45–60% for a balanced diet

Fat quality 71 / 100 How is this scored?
Total fat
0.9g
Saturated
0.2g
Monounsat.
0.0g
Polyunsat.
0.4g
Omega-6
0.00g

Saturated fat is 4.2% of energy, within the WHO limit of 10%.

Protein quality 81 / 100 How is this scored?
Histidine 82%
Isoleucine 100%
Leucine 87%
Lysine 100%
Methionine + Cysteine 93%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Histidine (81% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 58 / 100 How is this scored?

Vitamins

Vitamin A 603 µg
Vitamin C 2.2 mg
Vitamin D 0.0 µg
Vitamin E 3.5 mg
Vitamin K 541 µg
Thiamin (B1) 0.08 mg
Riboflavin (B2) 0.18 mg
Niacin (B3) 0.4 mg
Pantothenic (B5) 0.1 mg
Vitamin B6 0.14 mg
Folate (B9) 121 µg
Vitamin B12 0.00 µg

Minerals

Calcium 153 mg
Iron 2.0 mg
Magnesium 82 mg
Phosphorus 50 mg
Potassium 302 mg
Sodium 97 mg
Zinc 0.5 mg
Copper 0.16 mg
Manganese 0.72 mg
Selenium 5.5 µg

Notable source of Vitamin K (721% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.