Spinach (Raw Leafy Greens)

Direct Answer

Per 100g raw spinach, you get 23 kcal, 2.86g protein, 3.63g carbohydrates (2.2g dietary fiber / 1.43g net carbs), 0.39g fat, 483µg Vitamin K1 (402% DV), 469µg Vitamin A RAE (52% DV), 194µg Folate (49% DV), 2.71mg iron, 99mg calcium, and ~750–900mg oxalic acid.

Source: USDA FoodData Central (NDB# 11457) · Last reviewed Aug 28, 2026

Specs

Energy / Calories	23 kcal (97 kJ) kcal
Protein	2.86 g (High-protein leafy vegetable) g
Carbohydrates	3.63 g (Net Carbs: 1.43 g) g
Dietary Fiber	2.20 g (61% of total carbs) g
Net Carbohydrates	1.43 g g
Total Sugars	0.42 g g
Total Fat	0.39 g g
Vitamin K1	483 µg (402% DV) µg
Vitamin A (Beta-Carotene)	469 µg RAE (52% DV) µg RAE
Vitamin C	28.1 mg (31% DV) mg
Folate (B9)	194 µg (49% DV) µg
Iron (Non-Heme)	2.71 mg (15% DV / Bound by oxalates) mg
Calcium	99.0 mg (10% DV / ~5% bioavailability due to oxalates) mg
Potassium	558 mg (12% DV) mg
Oxalic Acid (Oxalates)	~750 – 900 mg / 100g (High oxalate profile) mg
Water Content	91.4 % %

Oxalate Chemistry & Mineral Bioavailability

Spinach contains ~800 mg oxalic acid per 100g. Oxalate binds divalent calcium and non-heme iron into insoluble calcium oxalate crystals, lowering calcium absorption to ~5% (compared to >30% in low-oxalate kale or milk). Steaming or boiling reduces soluble oxalates by 30–50%.