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17 Fit Food calories Vegetables and mushrooms

Spinach calories and nutrition facts

Per 100 g: 23 kcal — 2.9 g protein, 0.4 g fat and 3.6 g carbs.

A whole bag of baby spinach wilts down to a couple of spoonfuls in the pan, so raw and cooked portions look very different on the plate. Spinach is rich in vitamin K, folate and vitamin A. Plain wilted leaves stay around 23 kcal per 100 g, while creamed spinach, the steakhouse classic, comes closer to 90.

  • Low energy
  • High in protein
  • High in fibre
  • Fat-free
Download on the App Store Nutrition per 100 g

  • Protein 39%
  • Fat 12%
  • Carbs 49%

In everyday portions

  • Typical serving · 50 g 12 kcal
  • 100 kcal is 435 g this much of it gives 100 kcal
  • Energy density Very low 0.23 kcal per gram: the lower it is, the more food you get for the same calories

All the variants

How the calories and macros change with the variety and the cooking. Values per 100 g.

VariantKcalProteinFatCarbs
Raw232.90.43.6
Boiled2330.261.4
Sautéed in oil593.33.71.2
Creamed902.46.14.9

Nutrition per 100 g

The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).

Variant of the food

Raw

Energy and macros

  • Energy 23 kcal 1%
  • Protein 2.9 g 6%
  • Fat 0.4 g <1%
  • Carbs including fibre 3.6 g 1%
  • Fibre 2.2 g
  • Salt 0.2 g 3%

Where the calories come from

  • Protein 39%
  • Fat 12%
  • Carbs 49%

Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.

Vitamins

  • Vitamin A 469 µg 59%
  • Vitamin D 0 µg 0%
  • Vitamin E 2 mg 17%
  • Vitamin K 483 µg 644%
  • Vitamin C 28.1 mg 35%
  • Vitamin B1 (thiamin) 0.078 mg 7%
  • Vitamin B2 (riboflavin) 0.189 mg 14%
  • Vitamin B3 (niacin) 0.724 mg 5%
  • Vitamin B5 (pantothenic acid) 0.065 mg 1%
  • Vitamin B6 0.195 mg 14%
  • Folate (B9) 194 µg 97%
  • Vitamin B12 0 µg 0%
  • Choline 19.3 mg

Minerals

  • Potassium 558 mg 28%
  • Calcium 99 mg 12%
  • Phosphorus 49 mg 7%
  • Magnesium 79 mg 21%
  • Iron 2.7 mg 19%
  • Zinc 0.53 mg 5%
  • Copper 0.13 mg 13%
  • Manganese 0.897 mg 45%
  • Selenium 1 µg 2%
  • Iodine 4 µg 3%
  • Sodium 79 mg 3%

EU criteria for nutrition claims

Which of them 100 g of this food meets under Regulation (EC) 1924/2006.

  • Low energy
  • High in protein
  • High in fibre
  • Fat-free
  • Low salt
  • High in vitamin K
  • High in folate
  • High in vitamin A
  • High in manganese
  • High in vitamin C
  • Source of potassium
  • Source of magnesium
  • Source of iron
  • Source of vitamin E

Boiled

Energy and macros

  • Energy 23 kcal 1%
  • Protein 3 g 6%
  • Fat 0.26 g <1%
  • Carbs available, without fibre 1.4 g <1%
  • Fibre 2.4 g
  • Salt 0.17 g 3%

Where the calories come from

  • Protein 52%
  • Fat 10%
  • Carbs 23%
  • Other 15%

Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.

Vitamins

  • Vitamin A 524 µg 66%
  • Vitamin D 0 µg 0%
  • Vitamin E 2.1 mg 17%
  • Vitamin K 494 µg 658%
  • Vitamin C 9.8 mg 12%
  • Vitamin B1 (thiamin) 0.095 mg 9%
  • Vitamin B2 (riboflavin) 0.236 mg 17%
  • Vitamin B3 (niacin) 0.49 mg 3%
  • Vitamin B5 (pantothenic acid) 0.145 mg 2%
  • Vitamin B6 0.242 mg 17%
  • Folate (B9) 146 µg 73%
  • Vitamin B12 0 µg 0%
  • Choline 19.7 mg

Minerals

  • Potassium 466 mg 23%
  • Calcium 136 mg 17%
  • Phosphorus 56 mg 8%
  • Magnesium 87 mg 23%
  • Iron 3.6 mg 26%
  • Zinc 0.76 mg 8%
  • Copper 0.174 mg 17%
  • Manganese 0.935 mg 47%
  • Selenium 1.5 µg 3%
  • Iodine 12 µg 8%
  • Sodium 70 mg 3%

EU criteria for nutrition claims

Which of them 100 g of this food meets under Regulation (EC) 1924/2006.

  • Low energy
  • High in protein
  • High in fibre
  • Fat-free
  • Low salt
  • High in vitamin K
  • High in folate
  • High in vitamin A
  • High in manganese
  • Source of iron
  • Source of potassium
  • Source of magnesium
  • Source of copper
  • Source of vitamin E
  • Source of vitamin B6
  • Source of calcium
  • Source of vitamin B2

Sautéed in oil

Energy and macros

  • Energy 59 kcal 3%
  • Protein 3.3 g 7%
  • Fat 3.7 g 5%
  • Carbs available, without fibre 1.2 g <1%
  • Fibre 1.8 g
  • Salt 0.66 g 11%

Where the calories come from

  • Protein 23%
  • Fat 56%
  • Carbs 8%
  • Other 13%

Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.

Vitamins

  • Vitamin A 344 µg 43%
  • Vitamin D 0 µg 0%
  • Vitamin E 2.8 mg 23%
  • Vitamin K 552 µg 737%
  • Vitamin C 24.2 mg 30%
  • Vitamin B1 (thiamin) 0.078 mg 7%
  • Vitamin B2 (riboflavin) 0.208 mg 15%
  • Vitamin B3 (niacin) 0.552 mg 3%
  • Vitamin B5 (pantothenic acid) no data
  • Vitamin B6 0.251 mg 18%
  • Folate (B9) 97 µg 48%
  • Vitamin B12 0 µg 0%
  • Choline 22.3 mg

Minerals

  • Potassium 524 mg 26%
  • Calcium 77 mg 10%
  • Phosphorus 47 mg 7%
  • Magnesium 106 mg 28%
  • Iron 1.2 mg 9%
  • Zinc 0.48 mg 5%
  • Copper 0.09 mg 9%
  • Manganese no data
  • Selenium 0 µg 0%
  • Iodine no data
  • Sodium 264 mg 11%

EU criteria for nutrition claims

Which of them 100 g of this food meets under Regulation (EC) 1924/2006.

  • High in protein
  • High in fibre
  • High in vitamin K
  • High in folate
  • High in vitamin A
  • High in vitamin C
  • Source of magnesium
  • Source of potassium
  • Source of vitamin E
  • Source of vitamin B6

Creamed

Energy and macros

  • Energy 90 kcal 4%
  • Protein 2.4 g 5%
  • Fat 6.1 g 9%
  • Carbs available, without fibre 4.9 g 2%
  • Fibre 1.2 g
  • Salt 1.1 g 19%

Where the calories come from

  • Protein 11%
  • Fat 61%
  • Carbs 22%
  • Other 7%

Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.

Vitamins

  • Vitamin A 257 µg 32%
  • Vitamin D 0.3 µg 6%
  • Vitamin E 1.6 mg 13%
  • Vitamin K 341 µg 455%
  • Vitamin C 15.1 mg 19%
  • Vitamin B1 (thiamin) 0.053 mg 5%
  • Vitamin B2 (riboflavin) 0.159 mg 11%
  • Vitamin B3 (niacin) 0.352 mg 2%
  • Vitamin B5 (pantothenic acid) no data
  • Vitamin B6 0.148 mg 11%
  • Folate (B9) 60 µg 30%
  • Vitamin B12 0 µg 0%
  • Choline 16.2 mg

Minerals

  • Potassium 340 mg 17%
  • Calcium 58 mg 7%
  • Phosphorus 39 mg 6%
  • Magnesium 67 mg 18%
  • Iron 0.76 mg 5%
  • Zinc 0.33 mg 3%
  • Copper 0.059 mg 6%
  • Manganese no data
  • Selenium 0.6 µg 1%
  • Iodine no data
  • Sodium 450 mg 19%

EU criteria for nutrition claims

Which of them 100 g of this food meets under Regulation (EC) 1924/2006.

  • High in vitamin K
  • High in vitamin A
  • High in folate
  • Source of vitamin C
  • Source of magnesium
  • Source of potassium

Vegetables and mushrooms

Among vegetables and mushrooms

The category in the 17 Fit catalog: 263 foods. Compared per 100 g.

  • Fewer calories than 74% of vegetables and mushrooms.
  • More protein than 75% of vegetables and mushrooms.
  • More vitamin K than 96% of vegetables and mushrooms.
  • More folate than 98% of vegetables and mushrooms.
  • More vitamin A than 94% of vegetables and mushrooms.

Similar in composition

The foods with the nearest calories and macros.

The whole table: Vegetables and mushrooms

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Where these numbers come from

Calories and macros: 17 Fit’s reference values, the same as in the app.

Vitamins and minerals: USDA FoodData Central (SR Legacy, USA).

Carbs are given including fibre.

How we count