Author: Naufal - Friday, 27 Mey 2016
Spinach has low calories, is dense in minerals and vitamins and also versatile in cooking. Spinach calories might be slightly different from one to another, depends on their situation (e.g. raw, frozen or cooked). As a comparison, we have the detailed contents of spinach. Our list includes not only calories, but also spinach nutrients such as carbohydrates, fiber, minerals, vitamins etc.
100 grams raw spinach
100 grams raw spinach calories are 23. 12.8 of it are from carbohydrate, 3.3 of it from fat and 7 of it from protein. It has 3.6 grams carbohydrates, 2.2 grams fiber and 0.4 gram sugar. The total amount of fat content is 0.4 gram with 0.2 gram polyunsaturated fat, 138 mg omega-3 fatty acids and 26 mg omega-6 fatty acids.
It has 2.9 grams proteins, which include tryoptophan 39 mg, isoleucine 147 mg, threonine 122 mg, lysine 174 mg, leucine 223 mg, methionine 53 mg, cystine 35 mg, phenylalanine 129 mg, tyrosine 108 mg, valine 161 mg, histidine 64 mg, arginine 162 mg, alanine 142 mg, aspartic acid 240 mg, glutamic acid 343 mg, glycine 134 mg, proline 112 mg and serine 104 mg.
As for the vitamins: vitamin A 9376 IU, vitamin C 28.1 mg, vitamin E 2 mg, vitamin K 483 mcg, thiamin 0.1 mg, riboflavin 0.2 mg, niacin 0.7 mg, vitamin B6 0.2 mg, folate 194 mcg, choline 18 mg and betaine 550 mg, and minerals: calcium 99 mg, iron 2.7 mg, magnesium 79 mg, phosphorus 49 mg, potassium 558 mg, sodium 79 mg, zinc 0.5 mg, copper 0.1 mg, manganese 0.9 mg and selenium 1 mcg.
100 grams cooked, boiled and drained, with salt, spinach
Cooked, boiled and drained, with salt, spinach calories are 23. 13.6 from carbohydrate, 2.2 from fat and 7.2 from protein. As you notice, the calories amounts are the same. But, it has slightly different source. The same goes for the rest of nutrients. They changed although only slightly. It has 3.7 grams carbohydrates, 2.4 grams fiber and 0.4 gram sugars. The total amount of fat is 0.3 gram, with omega-3 fatty acids 92 mg and omega-6 fatty acids 17 mg.
The total amount of proteins is 3 grams, which include tryoptophan 40 mg, threonine 127 mg, isoleucine 152 mg, leucine 231 mg, lysine 182 mg, methionine 55 mg, cystine 35 mg, phenylalanine 134 mg, tyrosine 113 mg, valine 168 mg, arginine 168 mg, histidine 66 mg, alanine 147 mg, aspartic acid 250 mg, glutamic acid 357 mg, glycine 140 mg, proline 116mg and serine 107 mg.
As for vitamins: vitamin A 10481, vitamin C 9.8 mg, vitamin E 2.1 mg, vitamin K 494 mcg, thiamin 0.1 mg, riboflavin 0.2 mg, niacin 0.5 mg, vitamin B6 0.2 mg, folate 146 mcg, choline 19.7 mg and betaine 557 mg.
And minerals: calcium 136 mg, iron 3.6 mg, magnesium 87 mg, phosphorus 56 mg, potassium 466 mg, sodium 306 mg, zinc 0.8 mg, copper 0.2 mg, manganese 0.9 mg, selenium 1.5 and fluoride 37.8 mcg.
The spinach calories between raw and cooked spinach are the same. Yet, the sources of those calories are different. Compared to cooked spinach, the fat in raw spinach contributes more (3.3 fat from raw spinach vs. 2.2 from cooked spinach), while the carbohydrate and protein contribute less (12.8 and 7 in raw spinach vs. 13.6 and 7.2 in cooked spinach). The slight difference also happens in spinach nutrients.
Hopefully this article will help you to start changing habit, from now i hope you will enlist spinach in your daily menu. Start from the easiest one.