Vegetables and Vegetable Products · FDC 168462
Spinach, raw
This is one specific food and preparation in USDA’s SR Legacy reference collection. Follow its composition, its place in the spectrum, and what its nutrients do in the body.
NUTRIENTS & COMPOUNDS
Source nutrient amounts appear below; selected pigment and compound evidence is disclosed with its quantities, gaps and limits in the body section.
ACTUAL SOURCE VALUES · KEEP THE PORTION VISIBLE
Inside this food.
Showing 100 g. A database portion is not a recommended serving; a teaspoon of a dried spice is very different from 100 g.
| Nutrient | In 100 g | Per 100 g | How USDA derived it |
|---|---|---|---|
| Calcium, Ca | 99 mg | 99 mg | Not specified · 9 data points |
| Potassium, K | 558 mg | 558 mg | Not specified · 10 data points |
| Zinc, Zn | 0.53 mg | 0.53 mg | Not specified · 7 data points |
| Protein | 2.86 g | 2.86 g | Not specified · 9 data points |
| Iron, Fe | 2.71 mg | 2.71 mg | Not specified · 10 data points |
| Magnesium, Mg | 79 mg | 79 mg | Not specified · 7 data points |
| Sodium, Na | 79 mg | 79 mg | Not specified · 10 data points |
| Vitamin C, total ascorbic acid | 28.1 mg | 28.1 mg | Not specified · 7 data points |
| Fiber, total dietary | 2.2 g | 2.2 g | Not specified · 1 data points |
| Vitamin E (alpha-tocopherol) | 2.03 mg | 2.03 mg | Not specified · 7 data points |
| Total lipid (fat) | 0.39 g | 0.39 g | Not specified · 7 data points |
| Carbohydrate, by difference | 3.63 g | 3.63 g | Calculated · 0 data points |
| Energy | 23 kcal | 23 kcal | Calculated · 0 data points |
| Vitamin K (phylloquinone) | 482.9 µg | 482.9 µg | Not specified · 1 data points |
| Vitamin A, RAE | 469 µg | 469 µg | Not specified · 0 data points |
Zero means the source reports zero; a missing nutrient is not assumed absent. Calculated, imputed and analytical values retain their source derivation. Values are rounded for display.
COMPOSITION → NUTRIENT FUNCTION
Follow it into the body.
These are established roles of nutrients reported in this food. The amount present, the portion eaten and what is absorbed all matter; presence alone does not establish adequacy or a health outcome.
Body system connections
Eyes & Vision → · Heart & Circulation → · Kidneys & Urinary System → · Bones & Muscles → ·
These categories overlap. The source nutrient roles below do not establish a disease benefit or an organ-specific effect.
Carry oxygen
Iron is used to make hemoglobin, which carries oxygen in blood, and myoglobin, which supplies oxygen to muscles.
This is a nutrient function, not evidence that a meal treats anemia. Fatigue has many possible causes; this explorer does not diagnose it.
Explore the body connection →NIH ODS · Iron ↗Build structure
Calcium gives bones and teeth structure. It also participates in muscle movement and nerve signaling.
Food names do not establish a calcium amount. These links do not show that a meal prevents fractures or meets an individual requirement.
Explore the body connection →NIH ODS · Calcium ↗Move & communicate
Potassium participates in nerve transmission, muscle contraction, and normal heart and kidney function.
More is not always appropriate. Kidney disease and some medicines can change potassium handling; follow your care plan. This explorer does not recommend potassium supplements or salt substitutes.
Explore the body connection →NIH ODS · Potassium ↗Support everyday processes
Magnesium participates in muscle and nerve function and in making protein, bone and DNA.
A nutrient function does not show that a meal treats cramps, migraine or diabetes. Magnesium supplements can interact with medicines; this explorer gives no supplement recommendation.
Explore the body connection →NIH ODS · Magnesium ↗Make collagen
Vitamin C helps the body make collagen and improves absorption of iron from plant foods.
This function is not evidence that a recipe heals wounds or prevents illness. These connections do not diagnose deficiency, measure iron absorption or recommend vitamin C supplements.
Explore the body connection →NIH ODS · Vitamin C ↗Support normal vision
Vitamin A supports normal vision, immune function, reproduction, growth and development. The body converts some plant carotenoids into vitamin A.
Carotenoid color is not a measurement of vitamin A or proof of disease prevention.
Explore the body connection →NIH ODS · Vitamin A and Carotenoids ↗Make clotting proteins
Vitamin K helps make proteins involved in normal blood clotting and bone health.
People taking warfarin need a consistent vitamin K intake and their own care guidance; this is not an instruction to change it.
Explore the body connection →NIH ODS · Vitamin K · Health Professional ↗Protect cells
Vitamin E acts as an antioxidant and participates in immune function and cell communication.
A normal antioxidant function does not show that extra vitamin E prevents cancer or heart disease.
Explore the body connection →NIH ODS · Vitamin E ↗Make proteins and DNA
Zinc supports immune function and is involved in making proteins and DNA, wound healing, and taste.
The presence of zinc in a food does not establish an absorbed amount or a treatment effect.
Explore the body connection →NIH ODS · Zinc ↗Support metabolism
Vitamin B6 is involved in many enzyme reactions, especially protein metabolism, and contributes to brain development and immune function.
Supplement doses differ from foods, and excessive supplement intake can harm nerves. This is not a supplement recommendation.
Explore the body connection →NIH ODS · Vitamin B6 ↗Release usable energy
Thiamin helps turn food into energy and supports the growth, development and function of cells.
A metabolic role does not mean that a food is a stimulant or treatment for fatigue.
Explore the body connection →NIH ODS · Thiamin ↗Support cellular energy
Riboflavin helps turn food into usable energy and supports the growth, development and function of cells.
These functions do not establish a clinical benefit from one food or recipe.
Explore the body connection →NIH ODS · Riboflavin ↗Support energy pathways
Niacin helps turn food into energy and supports the development and function of cells.
Food amounts and pharmacological niacin are not interchangeable. This guide does not recommend high-dose products.
Explore the body connection →NIH ODS · Niacin ↗Build connective tissue
Copper participates in energy production, connective-tissue formation and normal nervous and immune functions.
More copper is not automatically better. A composition value is not a recommendation to use supplements.
Explore the body connection →NIH ODS · Copper ↗Color, compounds & human evidence
Green spinach contains chlorophylls alongside carotenoids; the visible green does not identify a target organ.
The original Energy Anatomy color associations are symbolic discovery, not medically demonstrated organ targeting. These connections require separate food-composition, physiological and human-study evidence.
- Chlorophylls a and b
- Identified in spinach by analytical chemistry; no chlorophyll quantity is provided in this USDA record.
- Lutein + zeaxanthin
- Carotenoids can coexist with green chlorophyll; the combined reference amount is not a health-outcome measure.
USDA reference amounts per 100 g edible portion: Lutein + zeaxanthin: 12198 UG. Actual foods vary; missing compound values are not zero.
Body systems: Blood clotting · Oxygen transport. Nutrient functions and research questions are distinct.
Vitamin K: Vitamin K helps make proteins involved in normal blood clotting and bone health. Follow the independently sourced nutrient function →
Iron: Iron is used to make hemoglobin, which carries oxygen in blood, and myoglobin, which supplies oxygen to muscles. Follow the independently sourced nutrient function →
NO FOOD-SPECIFIC DISEASE CLAIM · Composition and normal nutrient functions do not demonstrate that this food prevents or treats a disease.
This pilot does not establish a disease outcome for this exact food and preparation. It is not a systematic review of every possible health claim.
People taking warfarin should follow their own guidance on consistent vitamin K intake. Spinach is not an anemia treatment.
Food and preparation: Spinach, raw · USDA SR Legacy, final April 2018 reference →
- Isolation of chlorophylls a and b from spinach ↗ · 2007-01-26 · Analytical chemistry; not a clinical trial
Pilot source review: 2026-10-18. Founder review pending. This selected evidence set is not an exhaustive systematic review or personal medical advice.
Health & disease research
Research topics connected through nutrient physiology or dietary-pattern context. They are not disease outcomes demonstrated for this food.
Age-related macular degeneration · Observational dietary association
Green-leafy-food and carotenoid studies include dietary associations. AREDS/AREDS2 tested concentrated formulations in selected people with AMD, not ordinary servings of vegetables.
Food associations and supplement trials must not be merged into a claim that a carrot or spinach serving prevents or treats AMD.
Investigate age-related macular degeneration →
NIH NEI · AREDS/AREDS2 evidence and limits ↗ · Source update date not transcribed; see source · reviewed 2026-10-18
Hypertension · Human clinical evidence
DASH and sodium-reduction trials support lowering blood pressure through dietary patterns. A potassium-containing food is not itself a validated hypertension treatment.
Portions, sodium, medicines and kidney function matter. Follow individualized care; this is not an instruction to increase potassium or stop medication.
NIH NHLBI · DASH clinical evidence ↗ · Source update date not transcribed; see source · reviewed 2026-10-18
Nutrient deficiencies · Established nutrient function
Deficiency and normal nutrient function are different from a food-treatment claim. Iron deficiency can cause anemia; vitamin A is needed for normal vision, and calcium supports bone structure.
Symptoms cannot diagnose a deficiency. Food values do not establish absorption or individual adequacy; evaluation and treatment may require clinical care.
Investigate nutrient deficiencies →
NIH ODS · Iron ↗ · 2023-08-17 · reviewed 2026-10-18
NIH ODS · Vitamin A ↗ · Source update date not transcribed; see source · reviewed 2026-10-18
NIH ODS · Calcium ↗ · Source update date not transcribed; see source · reviewed 2026-10-18
Relationship review: 2026-10-18. A focused evidence set, not an exhaustive clinical review. Nutrient presence is not proof of prevention or treatment.
How to read the evidence
- Established nutrient function
- Human clinical evidence
- Observational dietary association
- Preliminary / mechanistic research
- Unsupported or inconclusive claim
Laboratory mechanisms cannot establish human outcomes. A whole-food portion and a concentrated supplement are different exposures. Inconclusive evidence is labeled; unsupported claims are not assigned to foods.
Continue the journey.
Spinach · culinary preparation and evidence →
Golden chickpea & tomato pot →
Spinach & white bean skillet →
Savoury chickpea & spinach oats →
Food patterns and daily life → · Return to the Color Pyramid →
Follow the record.
USDA FoodData Central · SR Legacy, final April 2018 release. FDC publication: 2019-04-01. Imported October 15, 2026. This is reference data, not a current branded product label.
USDA food record 168462 ↗Color labels are editorial discovery tags based on names and food families. A color does not medically target a body region. The original Energy Anatomy framework remains available alongside independently sourced nutrient physiology.
Follow Energy Anatomy →