🧪 Nutrition Facts
- Calories 20.4
- Total Fat 0.0 g
- Saturated Fat 0.0 g
- Cholesterol 0.0 mg
- Sodium 64.6 mg
- Potassium 0.0 mg
- Total Carbohydrate 3.0 g
- Dietary Fiber 2.0 g
- Sugars 0.0 g
- Protein 2.0 g
- Vitamin A 8000.2 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 24.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 79.9 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 2.7 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
Flat Leaf Spinach is a very low-calorie food at 20.4 calories per serving (1 Serving (85.0g)), making it a smart choice for calorie-conscious diets. Carbohydrates are the primary energy source at 3.0g per serving (60% of calories), with a good 2.0g of dietary fiber. It contains 2.7mg of iron (15% DV), which plays a key role in oxygen transport and energy metabolism.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Spinach.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Flat Leaf Spinach. This does not guarantee the food is unprocessed or free from all additives — always read the full ingredient label.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Flat Leaf Spinach — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Flat Leaf Spinach contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 20.4 kcal | 1% |
| Sodium | 64.6 mg | 3% |
| Total Carbohydrate | 3.0 g | 1% |
| Dietary Fiber | 2.0 g | 7% |
| Protein | 2.0 g | 4% |
| Vitamin A | 8000.2 IU | 160% ⭐ |
| Vitamin C | 24.0 mg | 27% ✅ |
| Calcium | 79.9 mg | 6% |
| Iron | 2.7 mg | 15% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Flat Leaf Spinach accounts for 1% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 60% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 20.4 calories in Flat Leaf Spinach? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 1.5 min |
| Walking: 17 minutes per mile | 3.5 min |
| Cycling (Low Intensity) | 2.2 min |
| HIIT | 1.9 min |
| Chopping Wood | 3.1 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Flat Leaf Spinach
Is Flat Leaf Spinach good for weight loss?
Flat leaf spinach is excellent for weight loss because it's extremely low in calories—only about 20 per serving—while providing satisfying fiber and protein. You can eat a generous portion without significantly impacting your calorie intake.
Is Flat Leaf Spinach a good snack for kids?
While spinach is nutritious, it's not typically a favorite standalone snack for kids due to its bitter taste and leafy texture. Blending it into smoothies, mixing it into pasta, or serving it in familiar dishes tends to work better for getting children to eat it.
What vitamins or minerals stand out in Flat Leaf Spinach?
Iron content at 2.7mg per serving is notable, making spinach valuable for oxygen transport and energy—particularly beneficial for vegetarians and vegans who need plant-based iron sources. The vitamin C at 24mg also helps your body absorb that iron more effectively.
What diets does Flat Leaf Spinach suit?
This spinach works well with virtually any diet: keto and low-carb diets benefit from its minimal carbs, while vegan, vegetarian, Mediterranean, and whole-food diets all feature it prominently. It's naturally nutrient-dense and fits cleanly into paleo and clean-eating approaches too.
What does Flat Leaf Spinach pair well with for a balanced meal?
Pair spinach with sources of protein and healthy fat like grilled chicken, baked fish, eggs, or nuts to create a balanced meal. Adding olive oil, lemon, or other vitamin C-rich foods enhances iron absorption and makes the greens more satisfying.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
