Welcome to the nutritional potassium content in 10 different types of spinach, ranging from 558.00 mg to 230.00 mg per 100g. The basic type of spinach is Spinach, raw, where the amount of potassium in 100g is 558.00 mg. 558.00 mg of potassium per 100g, from Spinach, raw corresponds to 12% of the potassium RDA. For a typical serving size of 1.000 cup (or 30.00 g) the amount of Potassium is 167.4 mg. This corresponds to an RDA percentage of 4%.
The percentage of the recommended daily allowance (RDA) for potassium is based on a 4700 mg RDA level for a mature adult.
Top five spinach products high in potassium
Below is a summary list for the top five spinach items ranked by the amount or level of potassium in 100g.
1. Spinach, raw : 558.00mg (12%RDA)
2. Spinach, cooked, boiled, drained, without salt : 466.00mg (10%RDA)
3. Spinach, cooked, boiled, drained, with salt : 466.00mg (10%RDA)
4. Spinach, canned, regular pack, drained solids : 346.00mg (7%RDA)
5. Spinach, frozen, chopped or leaf, unprepared : 346.00mg (7%RDA)
Following on from the five top spinach items or products containing potassium we have a more comprehensive break down of Spinach, raw, and the highest item containing potassium 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 potassium 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 potassium content. This food profile is part of our list of food and drinks under the general group Vegetables and Vegetable Products.Other important and potassium related nutrients are Energy, Sodium, Protein, Total Fat and Carbohydrate. For this 100g serving in your diet, the amount of Energy is 23.00 kcal (1% RDA), the amount of Sodium is 79.00 mg (5% RDA), the amount of Protein is 2.86 g (5% RDA), the amount of Total 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 Energy, Sodium, Protein, Total Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the potassium 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 68.00 out of 100.Comparing the potassium content and the nutritional density in 100g for Spinach, raw; We class this as a medium to low potassium content item.In terms of overall nutritional value we class this as an item with a high nutritional density value.
Amount of potassium per 100 Calories
100 calories of spinach, raw is a serving size of 0 g, and the amount of Potassium is 0 mg (0% RDA). Other important and related nutrients and macronutrients such as Protein, in 100 Calories are as follows; Energy 0 kcal (0% RDA), Sodium 0 mg (0% RDA), Protein 0 g (0% RDA), Total Fat 0 g (0% RDA), Carbohydrate 0 g (0% RDA). This is shown in the potassium RDA percentage chart below, based on 100 Calories, along with the other important nutrients and macro nutrients.
Content per Typical Serving Size 1.000 cup (or 30.00 g)
For the food Spinach, raw the typical serving size is 1.000 cup (or 30.00 g) which contains 167.4 mg of Potassium. The potassium percentage of the recommended daily value for this serving is 4 %.To give 100% of the RDA, 25.0 servings of the typical serving size 1.000 cup (or 30.00 g) give the complete RDA. In terms of the gram weight and total content for this serving the Energy content is 6.9 kcal, the Sodium content is 23.7 mg, the Protein content is 0.86 g, the Total Fat content is 0.12 g and the Carbohydrate content is 1.09 g. The percentages are shown below in the potassium chart, for the typical serving of potassium 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 1.000 cup or 30.00 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 total calories from carbohydrate is 3.9 (kcal).
Milligrams of potassium 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, canned, no salt added, solids and liquids where all food items are ranked by the content or amount per 100g. The nutritional potassium 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 potassium in spinach.
The list below gives the total potassium content in the 10 items from the general description 'spinach' each of which show the potassium amount as well as Energy, Sodium, Protein, Total Fat and Carbohydrate. Below, is the top 10 food items shown in the potassium 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 potassium per 100g) is shown in the below nutritional density chart. 
The corresponding Calories for spinach ranked by the amount of potassium per 100g is shown below in the spinach calories chart. 
RDA for potassium
The recommended daily allowance for potassium is actually an adequate intake. The RDA for all of the nutrition data listed on this page is for 4.7g per day which is for males and females between the ages of 14 and 70+. For children between the ages of 1-3 years it is 3.0g, for children between the ages of 4-8 years it is 3.8g, and for children between the ages of 9-13 years it is 4.5g. For women during lactation between the ages of 19-50 years the level is slightly higher at 5.1g.
Effect of Preparation and Storage on potassium
The level of potassium 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 potassium from the 3 frozen items is in Spinach, frozen, chopped or leaf, unprepared where the potassium content is 346.00 mg per 100g. The number of food items classified as canned is 3 items. The highest amount of potassium from the 3 canned items is in Spinach, canned, regular pack, drained solids where the level is 346.00 mg per 100g.The total food items which are raw is 1 item. The highest amount of potassium from the 1 raw items is in Spinach, raw where the content is 558.00 mg per 100g. The number of food items which are cooked are 4 items. The highest amount of potassium from the 4 cooked items is in Spinach, cooked, boiled, drained, without salt where the amount is 466.00 mg per 100g. Comparing raw and cooked spinach shows that cooking can change the levels of potassium by 92 mg in a 100g serving.Average Content for spinach
The average (or more correctly the arithmetic mean) amount of potassium contained in 100g of spinach, based on the list below of 10 different items under the general description of spinach, is 347.70 mg of potassium. This average value corresponds to 7.4 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Energy is 39.90 kcal, the average amount of Sodium is 223.00 mg, the average amount of Protein is 3.54 g, the average amount of Total Fat is 1.74 g and the average amount of Carbohydrate is g.Median Amount
The median value of Potassium is found in Spinach, frozen, chopped or leaf, unprepared which in 100g contains 346.00 mg of Potassium. This corresponds to 7 % of the recommended daily allowance. For this serving the amount of Energy is 29.00 kcal, the amount of Sodium is 74.00 mg, the amount of Protein is 3.63 g, the amount of Total Fat is 0.57 g and the amount of Carbohydrate is 4.21 g.Highest potassium Content per 100g
Using the list below for the 10 different spinach nutrition entries in our database, the highest amount of potassium is found in Spinach, raw which contains 558.00 mg of potassium per 100g. The associated percentage of RDA is 12 %. For this 100g serving the Energy content is 23.00 kcal, the Sodium content is 79.00 mg, the Protein content is 2.86 g, the Total Fat content is 0.39 g, the Carbohydrate content is 3.63 g. 
The lowest amount of potassium in 100g is in Spinach, canned, no salt added, solids and liquids which contains 230.00 mg. This gives as percentage of the recommended daily allowance 5 % of the RDA. For this 100g serving the amount of Energy is 19.00 kcal, the amount of Sodium is 75.00 mg, the amount of Protein is 2.11 g, the amount of Total Fat is 0.37 g, the amount of Carbohydrate is 2.92 g.
The difference between the highest and lowest values gives a potassium range of 328 mg per 100g. The range for the other nutrients are as follows; 4 kcal for Energy, 4 mg for Sodium, 0.75 g for Protein, 0.02 g for Total Fat, 0 g for Carbohydrate.
Highest Amount of potassium per Serving
Please remember that the above gives an accurate value in 100g for high potassium foods in your diet. For example 100g of Spinach, raw contains 558.00 mg of potassium. 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 potassium nutritional content.
The food with the highest potassium content per typical serving is Spinach, cooked, boiled, drained, with salt which contains 838.8 mg in 1.000 cup (or 180.00 g). The percentage of the recommended daily value for this serving is 18 %. For this serving the Energy content is 41.4 kcal, the Sodium content is 550.8 mg, the Protein content is 5.35 g, the Total Fat content is 0.47 g and the Carbohydrate content is 6.75 g.
Nutritional Information Summary
From the list below you can find a full nutrition facts breakdown for all foods containing potassium 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 with a high potassium content.
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