Food composition

8,203 foods, each analysed in a laboratory, and what 100 g of each contains. Preparation matters more than most people expect, so raw and cooked forms are listed separately rather than averaged. A blank is a nutrient that was not measured in that sample, not a zero.

Food Category

28 shown

Food	Energy kcal	Protein g	Fat g	Carbohydrate g	Fibre g	Sugars g	Calcium mg	Iron mg	Magnesium mg	Potassium mg	Zinc mg	Vitamin A µg RAE	Vitamin C mg	Folate µg
Babyfood, vegetables, spinach, creamed, strained	37	2.50	1.30	5.70	1.80	2.33	89	0.62	55	191	0.31	227	8.70	61
Malabar spinach, cooked	23	2.98	0.78	2.71	2.10	—	124	1.48	48	256	0.30	58	5.90	114
Mustard spinach, (tendergreen), cooked, boiled, drained, with salt	16	1.70	0.20	2.80	2.00	—	158	0.80	7.00	285	0.11	410	65	73
Mustard spinach, (tendergreen), cooked, boiled, drained, without salt	16	1.70	0.20	2.80	2.00	—	158	0.80	7.00	285	0.11	410	65	73
Mustard spinach, (tendergreen), raw	22	2.20	0.30	3.90	2.80	—	210	1.50	11	449	0.17	495	130	159
New zealand spinach, cooked, boiled, drained, with salt	12	1.30	0.17	2.13	1.40	0.25	48	0.66	32	102	0.31	—	16	8.00
New Zealand spinach, cooked, boiled, drained, without salt	12	1.30	0.17	2.13	1.40	0.25	48	0.66	32	102	0.31	—	16	8.00
New Zealand spinach, raw	14	1.50	0.20	2.50	1.50	0.29	58	0.80	39	130	0.38	—	30	15
Noodles, egg, spinach, enriched, cooked	132	5.04	1.57	24	2.30	0.71	19	1.09	24	37	0.63	10	0.00	64
Noodles, egg, spinach, enriched, dry	382	15	4.55	70	6.80	—	56	4.20	82	355	1.83	—	0.00	245
Pasta, fresh-refrigerated, spinach, as purchased	289	11	2.10	56	—	—	43	3.30	63	272	1.40	25	0.00	177
Pasta, fresh-refrigerated, spinach, cooked	130	5.06	0.94	25	—	—	18	1.11	24	37	0.63	10	0.00	64
Spaghetti, spinach, cooked	130	4.58	0.63	26	—	—	30	1.04	62	58	1.08	8.00	0.00	12
Spaghetti, spinach, dry	372	13	1.57	75	11	2.72	58	2.13	174	376	2.76	23	0.00	48
Spinach souffle	172	7.89	13	5.90	0.70	1.85	165	1.19	30	231	0.85	244	7.30	73
Spinach, baby	—	2.85	0.62	2.41	1.56	—	68	1.26	93	582	0.45	283	27	117
Spinach, baby	—	2.85	0.62	2.41	1.56	—	68	1.26	93	582	0.45	283	27	117
Spinach, canned, no salt added, solids and liquids	19	2.11	0.37	2.92	2.20	0.33	83	1.58	56	230	0.42	404	14	58
Spinach, canned, regular pack, drained solids	23	2.81	0.50	3.40	2.40	0.40	127	2.30	76	346	0.46	490	14	98
Spinach, canned, regular pack, solids and liquids	19	2.11	0.37	2.92	1.60	0.33	83	1.58	56	230	0.42	404	14	58
Spinach, cooked, boiled, drained, with salt	23	2.97	0.26	3.75	2.40	0.43	136	3.57	87	466	0.76	524	9.80	146
Spinach, cooked, boiled, drained, without salt	23	2.97	0.26	3.75	2.40	0.43	136	3.57	87	466	0.76	524	9.80	146
Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt	34	4.01	0.87	4.80	3.70	0.51	153	1.96	82	302	0.49	603	2.20	121
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt	34	4.01	0.87	4.80	3.70	0.51	153	1.96	82	302	0.49	603	2.20	121
Spinach, frozen, chopped or leaf, unprepared (Includes foods for USDA's Food Distribution Program)	29	3.63	0.57	4.21	2.90	0.65	129	1.89	75	346	0.56	586	5.50	145
Spinach, mature	—	2.91	0.60	2.64	1.59	—	67	1.05	93	460	0.42	306	30	113
Spinach, mature	—	2.91	0.60	2.64	1.59	—	67	1.05	93	460	0.42	306	30	113
Spinach, raw	23	2.86	0.39	3.63	2.20	0.42	99	2.71	79	558	0.53	469	28	194

Source: USDA FoodData Central, the SR Legacy and Foundation sets — foods analysed in a laboratory. The two million branded supermarket products in the same database are deliberately excluded, because those figures are manufacturer declarations rather than measurements, and the two are indistinguishable once they are in the same table. No food here is attributed to a plant species: the food name is the identity, and matching a food description to a botanical name proved wrong often enough to be misleading.

Crop	Sow	Days	pH	Temp °C	Yield
Angelica	Sep–Oct	2 yr	6.0–7.0	10–22	8–12 t
Pyrethrum	Sep–Oct	2–3 yr	5.5–7.0	10–22	0.8–1.5 t
Tagasaste	Sep–Oct	2–4 yr	5.5–7.5	5–28	10–18 t green
Oil Palm	Jun–Sep (planting)	3–4 yr to bear	5.0–7.0	24–32	20–25 t FFB
Pepino	Sep–Oct	4–6 mo	6.0–7.0	15–25	25–40 t
Asafoetida (Hing)	Sep–Oct	4–5 yr	6.5–7.5	10–25	0.05–0.1 t
Litchi	Jun–Sep (planting)	5–7 yr to bear	5.5–7.0	20–35	8–12 t
Alstroemeria	Sep–Oct	10–12 mo	6.0–6.8	13–22	100–150 stems/m²
Anthurium	Year-round	12–18 mo to bear	5.5–6.5	18–28	6–8 blooms/plant
Paddy Straw Mushroom	Jun–Sep	12–18	6.5–7.5	28–35	100–150 kg/t
Orchid	Year-round	18–24 mo to bear	5.5–6.5	20–30	4–6 spikes/plant
Oyster Mushroom	Any	25–35	5.5–6.5	20–30	500–700 kg/t
Amaranth (Leafy)	Feb–Sep	30–45	6.0–7.5	22–32	10–15 t
Arugula	Sep–Nov	30–45	6.0–7.0	10–22	8–12 t

Crop

Sow

Days

Temp °C

Yield

Angelica

Sep–Oct

2 yr

6.0–7.0

10–22

8–12 t

Pyrethrum

Sep–Oct

2–3 yr

5.5–7.0

10–22

0.8–1.5 t

Tagasaste

Sep–Oct

2–4 yr

5.5–7.5

5–28

10–18 t green

Oil Palm

Jun–Sep (planting)

3–4 yr to bear

5.0–7.0

24–32

20–25 t FFB

Pepino

Sep–Oct

4–6 mo

6.0–7.0

15–25

25–40 t

Asafoetida (Hing)

Sep–Oct

4–5 yr

6.5–7.5

10–25

0.05–0.1 t

Litchi

Jun–Sep (planting)

5–7 yr to bear

5.5–7.0

20–35

8–12 t

Alstroemeria

Sep–Oct

10–12 mo

6.0–6.8

13–22

100–150 stems/m²

Anthurium

Year-round

12–18 mo to bear

5.5–6.5

18–28

6–8 blooms/plant

Paddy Straw Mushroom

Jun–Sep

12–18

6.5–7.5

28–35

100–150 kg/t

Orchid

Year-round

18–24 mo to bear

5.5–6.5

20–30

4–6 spikes/plant

Oyster Mushroom

Any

25–35

5.5–6.5

20–30

500–700 kg/t

Amaranth (Leafy)

Feb–Sep

30–45

6.0–7.5

22–32

10–15 t

Arugula

Sep–Nov

30–45

6.0–7.0

10–22

8–12 t

Food composition

Going in during September

Everything on Agriculture Novel

Domains

Crop Intelligence

Marketplace

Community