营养成分
每100克
测量依据
- 食物状态
- Raw
- 可食部分
- Fresh leaves
- 测量依据
- Per 100 g raw edible portion
- 能量（千卡）
- 27 kcal
- 蛋白质
- 2.86 g
- 碳水化合物
- 2.4 g
- 脂肪
- 0.6 g
- 膳食纤维
- 1.6 g
- 糖
- 0.42 g
- 饱和脂肪
- 0.063 g
- 钠
- 111 mg
当翻译不可用时，食物数据可能以英文显示。
营养参考参考值
数据来源
3关于此食物
了解此营养参考
Spinach is a leafy green vegetable (Spinacia oleracea) with tender, slightly earthy leaves. It is eaten raw in salads and smoothies or cooked by steaming, sautéing, or wilting into soups, pasta, and casseroles. Both flat-leaf and savoy varieties are common.
Nutritionally, raw spinach is very low in calories for its weight. Per 100 g it provides about 27 kcal, 2.4 g of carbohydrates, 2.9 g of protein, and 0.6 g of fat, along with 1.6 g of dietary fiber, 111 mg of sodium, and 68 mg of calcium. Its high water content keeps its calorie density low.
Spinach shrinks considerably when cooked, so a cooked portion weighs much less than the same volume of raw leaves. For accurate tracking, weigh spinach raw before cooking or note the cooking method, and use the serving sizes below.
规划您的份量
您的一份有多少 Spinach?
Nutrition values are reported per 100 g. A typical 1 cup of raw spinach leaves (about 30 g) provides roughly 8 kcal. Use the serving sizes below to estimate portions when logging.
| 份量 | 体重 | 卡路里 | 碳水 | 蛋白质 | 脂肪 |
|---|---|---|---|---|---|
| 100 g | 100 g | 27 kcal | 2.4 g | 2.9 g | 0.6 g |
| 1 cup raw leaves | 30 g | 8.1 kcal | 0.7 g | 0.9 g | 0.2 g |
| 1 cup cooked | 180 g | 48.6 kcal | 4.3 g | 5.1 g | 1.1 g |
使用上述食物状态下可食用部分的重量。
- 能量（千卡）
- 27 kcal
- 能量（千焦）
- 113 kJ
- 蛋白质
- 2.86 g
- 碳水化合物
- 2.4 g
- 脂肪
- 0.6 g
- 膳食纤维
- 1.6 g
- 糖
- 0.42 g
- 饱和脂肪
- 0.063 g
- 反式脂肪1
- 0 g
- 胆固醇1
- 0 mg
- 钠
- 111 mg
- 钙
- 68 mg
- 钾
- 558 mg
- 镁
- 79 mg
- 铁
- 2.71 mg
- 锌
- 0.53 mg
- 维生素B1
- 0.078 mg
- 维生素B2
- 0.189 mg
- 维生素B3
- 0.724 mg
- 维生素B5
- 0.065 mg
- 维生素B6
- 0.195 mg
- 维生素B9（叶酸）
- 194 µg
- 维生素B121
- 0 µg
- 维生素C
- 28.1 mg
- 维生素D1
- 0 µg
- 维生素A（RAE）
- 469 µg
- 视黄醇1
- 0 µg
- β-胡萝卜素
- 5626 µg
- α-胡萝卜素
- 0 µg
- β-隐黄质
- 0 µg
- 维生素E（α-生育酚）
- 2.03 mg
- 维生素K1（叶绿醌）
- 482.9 µg
问题与解答
Spinach 营养常见问题
How many calories are in spinach?
Raw spinach provides about 27 calories per 100 g. A typical 1 cup of raw leaves (about 30 g) provides roughly 8 calories.
Is spinach high in protein?
Spinach provides about 2.9 g of protein per 100 g, which is high for a leafy green, though most of its weight is water. It adds protein and fiber to meals for very few calories.
Does spinach shrink when cooked?
Yes. Cooking spinach reduces its volume substantially, so a cooked portion weighs much less than the same amount of raw leaves. Weigh it by preparation method to keep logging accurate.
