How Much Vitamin C Is In Spinach

How Much Vitamin C Is In Spinach

Welcome to the nutritional vitamin c content in 10 different types of spinach, ranging from 28.1 mg to 2.2 mg per 100g. The basic type of spinach is Spinach, raw, where the amount of vitamin c in 100g is 28.1 mg.

28.1 mg of vitamin c per 100g, from Spinach, raw corresponds to 47% of the vitamin c RDA. For a typical serving size of 1 cup (or 30 g) the amount of Vitamin C is 8.43 mg. This corresponds to an RDA percentage of 14%.

The percentage of the recommended daily allowance (RDA) for vitamin c is based on a 60 mg RDA level for a mature adult.

Top five spinach products high in vitamin c

Below is a summary list for the top five spinach items ranked by the amount or level of vitamin c in 100g.

1. Spinach, raw : 28.1mg (47%RDA)
2. Spinach, canned, regular pack, drained solids : 14.3mg (24%RDA)
3. Spinach, canned, regular pack, solids and liquids : 13.5mg (23%RDA)
4. Spinach, canned, no salt added, solids and liquids : 13.5mg (23%RDA)
5. Spinach, cooked, boiled, drained, without salt : 9.8mg (16%RDA)

Following on from the five top spinach items or products containing vitamin c we have a more comprehensive break down of Spinach, raw, and the highest item containing vitamin c which is Spinach, raw. We also give a comparison of average values, median values and lowest values along with a comparison with other food groups and assess the effects of storage and preparation on the 10 types of spinach.

At the bottom of the page is the full list for the 10 different types of spinach based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the vitamin c content in spinach.

Spinach, raw - Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for Spinach, raw should be considered along with the vitamin c content. This food profile is part of our list of food and drinks under the general group Vegetables and Vegetable Products.Other important and vitamin c related nutrients are Calories, Protein, Fat and Carbohydrate. For this 100g serving in your diet, the amount of Calories is 23 kcal (1% RDA), the amount of Protein is 2.86 g (5% RDA), the amount of Fat is 0.39 g (1% RDA) and the amount of Carbohydrate is 3.63 g (3% RDA). The nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the vitamin c levels in spinach.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Spinach, raw has a nutritional value score of 68 out of 100.Comparing the vitamin c content and the nutritional density in 100g for Spinach, raw; We class this as a high vitamin c content item.In terms of overall nutritional value we class this as an item with a high nutritional density value.

Comparing vitamin c in spinach vs an orange

The amount of vitamin c in an orange is 53.2 mg per 100g.As vitamin c percentage of the RDA this is 89 %. Comparing with Spinach, raw, in 100g contains 28.1 mg of vitamin c. As a percentage of the RDA this is 47 %. Therefore, an orange has 25.1 mg more vitamin c than Spinach, raw. In terms of vitamin c percentage this is 89 % more vitamin c. An orange has an overall nutritional value score of 27 out of 100, whereas Spinach, raw has a nutritional value score of 68 out of 100.Spinach, raw also has the highest amount of vitamin c for the 10 different spinach items.

Amount of vitamin c per 100 Calories

100 calories of spinach, raw is a serving size of 4.35 g, and the amount of Vitamin C is 122.17 mg (204.35% RDA). Other important and related nutrients and macronutrients such as Fat, in 100 Calories are as follows; Protein 12.43 g (21.74% RDA), Fat 1.7 g (4.35% RDA), Carbohydrate 15.78 g (13.04% RDA). This is shown in the vitamin c RDA percentage chart below, based on 100 Calories, along with the other important nutrients and macro nutrients.

Content per Typical Serving Size 1 cup (or 30 g)

For the food Spinach, raw the typical serving size is 1 cup (or 30 g) which contains 8.43 mg of Vitamin C. The vitamin c percentage of the recommended daily value for this serving is 14 %.

To give 100% of the RDA, 7.1 servings of the typical serving size 1 cup (or 30 g) give the complete RDA. In terms of the gram weight and total content for this serving the Calories content is 6.9 kcal, the Protein content is 0.86 g, the Fat content is 0.12 g and the Carbohydrate content is 1.09 g. The percentages are shown below in the vitamin c chart, for the typical serving of vitamin c and the related and important nutritional values.

Macronutrients in Spinach, raw

The amount of protein, fat and carbs from this food described above is measured in grams per 100g and grams in a typical serving size (in this case 1 cup or 30 g), although it is also useful to give the number of calories from protein, fat and carbohydrate which are the most important macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 2.1 (kcal).The number of calories from Fat is 1.0 (kcal).The total calories from carbohydrate is 3.9 (kcal).

Milligrams of vitamin c in spinach (per 100g)

This list of 10 types of spinach, is brought to you by www.dietandfitnesstoday.com and ranges from Spinach, raw through to Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt where all food items are ranked by the content or amount per 100g. The nutritional vitamin c content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much vitamin c in spinach.

The list below gives the total vitamin c content in the 10 items from the general description 'spinach' each of which show the vitamin c amount as well as Calories, Protein, Fat and Carbohydrate. Below, is the top 10 food items shown in the vitamin c chart. This gives a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

The corresponding nutritional value for spinach based on our density score out of 100 (ranked by the amount of vitamin c per 100g) is shown in the below nutritional density chart.

The corresponding Calories for spinach ranked by the amount of vitamin c per 100g is shown below in the spinach calories chart.

Effect of Preparation and Storage on vitamin c

The level of vitamin c can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total number of frozen food items is 3. The highest amount of vitamin c from the 3 frozen items is in Spinach, frozen, chopped or leaf, unprepared where the vitamin c content is 5.5 mg per 100g. The number of food items classified as canned is 3 items. The highest amount of vitamin c from the 3 canned items is in Spinach, canned, regular pack, drained solids where the level is 14.3 mg per 100g.The total food items which are raw is 1 item. The highest amount of vitamin c from the 1 raw items is in Spinach, raw where the content is 28.1 mg per 100g. The number of food items which are cooked are 4 items. The highest amount of vitamin c from the 4 cooked items is in Spinach, cooked, boiled, drained, without salt where the amount is 9.8 mg per 100g. Comparing raw and cooked spinach shows that cooking can change the levels of vitamin c by 18.3 mg in a 100g serving.

Average Content for spinach

The average (or more correctly the arithmetic mean) amount of vitamin c contained in 100g of spinach, based on the list below of 10 different items under the general description of spinach, is 10.62 mg of vitamin c. This average value corresponds to 17.7 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Calories is 39.60 kcal, the average amount of Protein is 3.54 g, the average amount of Fat is 1.74 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Vitamin C is found in Spinach, cooked, boiled, drained, without salt which in 100g contains 9.8 mg of Vitamin C. This corresponds to 16 % of the recommended daily allowance. For this serving the amount of Calories is 23 kcal, the amount of Protein is 2.97 g, the amount of Fat is 0.26 g and the amount of Carbohydrate is 3.75 g.

Highest vitamin c Content per 100g

Using the list below for the 10 different spinach nutrition entries in our database, the highest amount of vitamin c is found in Spinach, raw which contains 28.1 mg of vitamin c per 100g. The associated percentage of RDA is 47 %. For this 100g serving the Calories content is 23 kcal, the Protein content is 2.86 g, the Fat content is 0.39 g, the Carbohydrate content is 3.63 g.

The lowest amount of vitamin c in 100g is in Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt which contains 2.2 mg. This gives as percentage of the recommended daily allowance 4 % of the RDA. For this 100g serving the amount of Calories is 34 kcal, the amount of Protein is 4.01 g, the amount of Fat is 0.87 g, the amount of Carbohydrate is 4.8 g.

The difference between the highest and lowest values gives a vitamin c range of 25.9 mg per 100g. The range for the other nutrients are as follows; 11 kcal for Calories, 1.15 g for Protein, 0.48 g for Fat, 0 g for Carbohydrate.

Highest Amount of vitamin c per Serving

Please remember that the above gives an accurate value in 100g for high vitamin c foods in your diet. For example 100g of Spinach, raw contains 28.1 mg of vitamin c. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the vitamin c nutritional content.

The food with the highest vitamin c content per typical serving is Spinach, canned, no salt added, solids and liquids which contains 31.59 mg in 1 cup (or 234 g). The percentage of the recommended daily value for this serving is 53 %. For this serving the Calories content is 44.46 kcal, the Protein content is 4.94 g, the Fat content is 0.87 g and the Carbohydrate content is 6.83 g.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing vitamin c which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of foods high in vitamin c.

Spinach List, vitamin c Content per 100g
1. Spinach, raw - Vitamin C
Nutritional Value : 68 / 100     food group - Vegetables and Vegetable Products
Vitamin C (%RDA)	Calories (%RDA)	Carbohydrate (%RDA)	Fat (%RDA)	Protein (%RDA)
Profile for a 100g serving :
28.1 mg (47%)	23 kcal (1%)	3.63 g (3%)	0.39 g (1%)	2.86 g (5%)
Typical Serving size of 1 cup (or 30g):
8.43 mg (14%)	6.9 kcal (0%)	1.09 g (1%)	0.12 g (0%)	0.86 g (2%)
Other serving sizes 1 bunch (or 340g):
95.54 mg (159%)	78.2 kcal (4%)	12.34 g (9%)	1.33 g (2%)	9.72 g (17%)
Other serving sizes 1 leaf (or 10g):
2.81 mg (5%)	2.3 kcal (0%)	0.36 g (0%)	0.04 g (0%)	0.29 g (1%)
Other serving sizes 1 package (10 oz) (or 284g):
79.8 mg (133%)	65.32 kcal (3%)	10.31 g (8%)	1.11 g (2%)	8.12 g (15%)
2. Spinach, canned, regular pack, drained solids - Vitamin C
Nutritional Value : 60 / 100     food group - Vegetables and Vegetable Products
Vitamin C	Calories	Carbohydrate	Fat	Protein
Profile for a 100g serving :
14.3 mg (24%)	23 kcal (1%)	3.4 g (3%)	0.5 g (1%)	2.81 g (5%)
Typical Serving size of 1 cup (or 214g):
30.6 mg (51%)	49.22 kcal (2%)	7.28 g (6%)	1.07 g (2%)	6.01 g (11%)
3. Spinach, canned, regular pack, solids and liquids - Vitamin C
Nutritional Value : 53 / 100     food group - Vegetables and Vegetable Products
Vitamin C	Calories	Carbohydrate	Fat	Protein
Profile for a 100g serving :
13.5 mg (23%)	19 kcal (1%)	2.92 g (2%)	0.37 g (1%)	2.11 g (4%)
Typical Serving size of 1 cup (or 234g):
31.59 mg (53%)	44.46 kcal (2%)	6.83 g (5%)	0.87 g (1%)	4.94 g (9%)
4. Spinach, canned, no salt added, solids and liquids - Vitamin C
Nutritional Value : 55 / 100     food group - Vegetables and Vegetable Products
Vitamin C	Calories	Carbohydrate	Fat	Protein
Profile for a 100g serving :
13.5 mg (23%)	19 kcal (1%)	2.92 g (2%)	0.37 g (1%)	2.11 g (4%)
Typical Serving size of 1 cup (or 234g):
31.59 mg (53%)	44.46 kcal (2%)	6.83 g (5%)	0.87 g (1%)	4.94 g (9%)
5. Spinach, cooked, boiled, drained, without salt - Vitamin C
Nutritional Value : 63 / 100     food group - Vegetables and Vegetable Products
Vitamin C	Calories	Carbohydrate	Fat	Protein
Profile for a 100g serving :
9.8 mg (16%)	23 kcal (1%)	3.75 g (3%)	0.26 g (0%)	2.97 g (5%)
Typical Serving size of 1 cup (or 180g):
17.64 mg (29%)	41.4 kcal (2%)	6.75 g (5%)	0.47 g (1%)	5.35 g (10%)
6. Spinach, cooked, boiled, drained, with salt - Vitamin C
Nutritional Value : 62 / 100     food group - Vegetables and Vegetable Products
Vitamin C	Calories	Carbohydrate	Fat	Protein
Profile for a 100g serving :
9.8 mg (16%)	23 kcal (1%)	3.75 g (3%)	0.26 g (0%)	2.97 g (5%)
Typical Serving size of 1 cup (or 180g):
17.64 mg (29%)	41.4 kcal (2%)	6.75 g (5%)	0.47 g (1%)	5.35 g (10%)
7. Spinach souffle - Vitamin C
Nutritional Value : 17 / 100     food group - Vegetables and Vegetable Products
Vitamin C	Calories	Carbohydrate	Fat	Protein
Profile for a 100g serving :
7.3 mg (12%)	169 kcal (8%)	5.9 g (5%)	12.95 g (20%)	7.89 g (14%)
Typical Serving size of 1 cup (or 136g):
9.93 mg (17%)	229.84 kcal (11%)	8.02 g (6%)	17.61 g (27%)	10.73 g (19%)
Other serving sizes 1 recipe yield (or 813g):
59.35 mg (99%)	1373.97 kcal (69%)	47.97 g (37%)	105.28 g (162%)	64.15 g (115%)
8. Spinach, frozen, chopped or leaf, unprepared - Vitamin C
Nutritional Value : 50 / 100     food group - Vegetables and Vegetable Products
Vitamin C	Calories	Carbohydrate	Fat	Protein
Profile for a 100g serving :
5.5 mg (9%)	29 kcal (1%)	4.21 g (3%)	0.57 g (1%)	3.63 g (6%)
Typical Serving size of 1 cup (or 156g):
8.58 mg (14%)	45.24 kcal (2%)	6.57 g (5%)	0.89 g (1%)	5.66 g (10%)
Other serving sizes 1 package (10 oz) (or 284g):
15.62 mg (26%)	82.36 kcal (4%)	11.96 g (9%)	1.62 g (2%)	10.31 g (18%)
9. Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt - Vitamin C
Nutritional Value : 45 / 100     food group - Vegetables and Vegetable Products
Vitamin C	Calories	Carbohydrate	Fat	Protein
Profile for a 100g serving :
2.2 mg (4%)	34 kcal (2%)	4.8 g (4%)	0.87 g (1%)	4.01 g (7%)
Typical Serving size of 1 package (10 oz) yields (or 220g):
4.84 mg (8%)	74.8 kcal (4%)	10.56 g (8%)	1.91 g (3%)	8.82 g (16%)
Other serving sizes .5 cup (or 95g):
2.09 mg (3%)	32.3 kcal (2%)	4.56 g (4%)	0.83 g (1%)	3.81 g (7%)
10. Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt - Vitamin C
Nutritional Value : 44 / 100     food group - Vegetables and Vegetable Products
Vitamin C	Calories	Carbohydrate	Fat	Protein
Profile for a 100g serving :
2.2 mg (4%)	34 kcal (2%)	4.8 g (4%)	0.87 g (1%)	4.01 g (7%)
Typical Serving size of 1 package (10 oz) yields (or 220g):
4.84 mg (8%)	74.8 kcal (4%)	10.56 g (8%)	1.91 g (3%)	8.82 g (16%)

vitamin c and Nutritional Values - Top 221 Foods

Vegetables

leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus, pumpkin, radishes, taro, turnips, okra, rhubarb, sweet corn, cowpeas, seaweed, broadbeans

Fruits

a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes, fruit salad, persimmons

Seafood

salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops, crab, lobster, oysters, herring, haddock, halibut, mackerel, pike, pollock, trout

Drinks

coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice, energy drinks, soft drinks, grapefruit juice, lemon juice, lemonade

Nuts and Seeds

chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts, chestnuts, coconut meat, ginkgo nuts, mixed nuts, macadamia nuts

Beans and Lentils

soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans, baked beans

Meat

beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages, chicken light meat, chicken dark meat, chicken leg, fried chicken, roasted chicken, chicken thigh, chicken wings, duck, goose, pheasant, quail, pigeon, turkey light meat, turkey dark meat, turkey breast, turkey leg, turkey wing, emu, ostrich, frankfurter, pate, pork sausage, salami, bratwurst, pork loin, ground pork, lamb shank, veal, bison, beef liver, beef ribs

Fast Foods

french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac

Dairy and Cheese

ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese, mozzarella, low fat yogurt

Bread, Rice, Grains and Pasta

rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice, cooked egg, mexican cheese, fruit yogurt

Spreads, Sauces and Herbs

hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley, spices, chili sauce

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate, puddings, frozen yogurt, a snickers bar, croissants, danish pastry, english muffins, blueberry muffins, pie, pop tarts, coffeecake, crackers, potato chips, rice cakes, tortilla chips, fudge, puddings, syrups, dark chocolate, sundae, pretzels, pop tarts

Breakfast Cereal

granola, cheerios, oatmeal, kelloggs cereals, general mills cereals

Miscellaneous

spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats, salad dressing, tomato soup, mushroom soup, chicken soup, vegetable soup, infant formula, cooking oil, shortening, fish oil, soybean oil, soy protein, gravy, raisins, currants, balsam pear, succotash, macaroni, egg noodles, japanese noodles, macaroni and cheese, burrito

How Much Vitamin C Is In Spinach

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