Spinach, Sauteed, Onions
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 24.94 g | 9% |
| Net Carbohydrates | 15.33 g | 6% |
| Sugars | 6.2 g | 18% |
| Added Sugars | 0 g | 0% |
| Dietary Fiber | 9.61 g | 34% |
| Protein | 11.39 g | 23% |
| Total Fat | 15.02 g | 19% |
| Saturated Fat | 2.15 g | 11% |
| Monounsaturated Fat | 9.87 g | - |
| Polyunsaturated Fat | 2.03 g | - |
| Trans Fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Vitamins | ||
| Vitamin A | 1594.28 mcg | 177% |
| Vitamin C | 105.55 mg | 117% |
| Vitamin D | 0 mcg | 0% |
| Minerals | ||
| Sodium | 1437.13 mg | 62% |
| Potassium | 2089.21 mg | 44% |
| Calcium | 375.94 mg | 29% |
| Magnesium | 282.03 mg | 67% |
| Iron | 9.65 mg | 54% |
| Zinc | 2.08 mg | 19% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
177%
Vitamin C
117%
Vitamin D
0%
Vitamin E
59%
Vitamin K
1,376%
Vitamin B1
24%
Vitamin B2
55%
Vitamin B3
17%
Vitamin B5
8%
Vitamin B6
52%
Vitamin B7
-
Vitamin B9
0%
Vitamin B12
0%
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
29%
Iron
54%
Magnesium
67%
Phosphorus
17%
Potassium
44%
Sodium
62%
Zinc
19%
Copper
58%
Manganese
147%
Selenium
9%
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
Protein Quality
Leucine
0.2%
Isoleucine
0.1%
Valine
0.2%
Lysine
0%
Tryptophan
0.1%
Threonine
0.1%
Phenylalanine
0.2%
Methionine
0.1%
Histidine
0.1%
Guidelines recommend a serving of protein with each meal and 1.2-1.6 g of protein per kg of body weight per day.
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 252 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
37 min
Jogging
32 min
Cycling
33 min
Walking
60 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
📚 Health Research & Evidence About This Food
Spinach is notably rich in phylloquinone, a form of vitamin K, with particularly high concentrations found in green vegetables, and contains lutein, which research demonstrates significantly increases macular pigment optical density for eye health in healthy individuals. As a highly nutritious leafy green, spinach provides significant amounts of vitamin C, fiber, phosphorus, thiamine, plant-based iron (with absorption enhanced when consumed with vitamin C), magnesium, and various beneficial plant compounds and antioxidants like carotenoids, offering broader health benefits for the brain, eyes, and blood by protecting against cell damage and potentially reducing the risk of chronic conditions.
1. Vitamin K Content of Foods and Dietary Vitamin K Intake in Japanese Young Women.
Source: PubMed
Summary: Spinach contains a particularly high concentration of phylloquinone, a form of vitamin K.
Read More: https://pubmed.ncbi.nlm.nih.gov/18202532/
2. 7 Health Benefits of Spinach
Source: Cleveland Clinic
Summary: Spinach is a highly nutritious food, rich in vitamins and antioxidants, offering numerous health benefits for the brain, eyes, and blood.
Read More: https://health.clevelandclinic.org/benefits-of-spinach
3. Spinach: Nutrition and Health Benefits
Source: Medical News Today, 2018
Summary: Spinach is a highly nutritious leafy green vegetable that provides significant amounts of vitamin C, vitamin K, fiber, phosphorus, and thiamine, along with plant-based iron, magnesium, and various beneficial plant compounds.
4. [Effects of Constant Intake of Lutein-Rich Spinach on Macular Pigment Optical Density: A Pilot Study].
Source: PubMed
Summary: Regular intake of lutein-rich spinach significantly increased mean macular pigment optical density and serum lutein concentrations in healthy individuals.
Read More: https://pubmed.ncbi.nlm.nih.gov/26950968/
5. Chopped, Uncooked Spinach Offers More Antioxidants - Harvard Health
Source: Harvard Health, 2019
Summary: Consuming spinach in its uncooked form is the most effective way to maximize the intake of lutein, a potent antioxidant known for its potential to promote eye health and mitigate the risk of macular degeneration.
