Welcome to the nutritional zinc content in 10 different types of spinach, ranging from 0.85 mg to 0.42 mg per 100g. The basic type of spinach is Spinach, raw, where the amount of zinc in 100g is 0.53 mg. 0.53 mg of zinc per 100g, from Spinach, raw corresponds to 4% of the zinc RDA. For a typical serving size of 1.000 cup (or 30.00 g) the amount of Zinc is 0.16 mg. This corresponds to an RDA percentage of 1%.
The percentage of the recommended daily allowance (RDA) for zinc is based on a 15 mg RDA level for a mature adult.
Top five spinach products high in zinc
Below is a summary list for the top five spinach items ranked by the amount or level of zinc in 100g.
1. Spinach souffle : 0.85mg (6%RDA)
2. Spinach, cooked, boiled, drained, without salt : 0.76mg (5%RDA)
3. Spinach, cooked, boiled, drained, with salt : 0.76mg (5%RDA)
4. Spinach, frozen, chopped or leaf, unprepared : 0.56mg (4%RDA)
5. Spinach, raw : 0.53mg (4%RDA)
Following on from the five top spinach items or products containing zinc we have a more comprehensive break down of Spinach, raw, and the highest item containing zinc which is Spinach souffle. 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 zinc 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 zinc content. This food profile is part of our list of food and drinks under the general group Vegetables and Vegetable Products.Other important and zinc related nutrients are Energy, 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 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, Protein, Total Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the zinc 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 zinc content and the nutritional density in 100g for Spinach, raw; We class this as a medium to low zinc content item.In terms of overall nutritional value we class this as an item with a high nutritional density value.
Amount of zinc per 100 Calories
100 calories of spinach, raw is a serving size of 0 g, and the amount of Zinc is 0 mg (0% RDA). Other important and related nutrients and macronutrients such as Total Fat, in 100 Calories are as follows; Energy 0 kcal (0% RDA), Protein 0 g (0% RDA), Total Fat 0 g (0% RDA), Carbohydrate 0 g (0% RDA). This is shown in the zinc 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 0.16 mg of Zinc. The zinc percentage of the recommended daily value for this serving is 1 %.To give 100% of the RDA, 100.0 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 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 zinc chart, for the typical serving of zinc 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 zinc in spinach (per 100g)
This list of 10 types of spinach, is brought to you by www.dietandfitnesstoday.com and ranges from Spinach souffle 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 zinc 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 zinc in spinach.
The list below gives the total zinc content in the 10 items from the general description 'spinach' each of which show the zinc amount as well as Energy, Protein, Total Fat and Carbohydrate. Below, is the top 10 food items shown in the zinc 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 zinc per 100g) is shown in the below nutritional density chart. 
The corresponding Calories for spinach ranked by the amount of zinc per 100g is shown below in the spinach calories chart. 
Effect of Preparation and Storage on zinc
The level of zinc 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 zinc from the 3 frozen items is in Spinach, frozen, chopped or leaf, unprepared where the zinc content is 0.56 mg per 100g. The number of food items classified as canned is 3 items. The highest amount of zinc from the 3 canned items is in Spinach, canned, regular pack, drained solids where the level is 0.46 mg per 100g.The total food items which are raw is 1 item. The highest amount of zinc from the 1 raw items is in Spinach, raw where the content is 0.53 mg per 100g. The number of food items which are cooked are 4 items. The highest amount of zinc from the 4 cooked items is in Spinach, cooked, boiled, drained, without salt where the amount is 0.76 mg per 100g. Comparing raw and cooked spinach shows that cooking can change the levels of zinc by 0.23 mg in a 100g serving.Average Content for spinach
The average (or more correctly the arithmetic mean) amount of zinc contained in 100g of spinach, based on the list below of 10 different items under the general description of spinach, is 0.57 mg of zinc. This average value corresponds to 3.8 % 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 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 Zinc is found in Spinach, raw which in 100g contains 0.53 mg of Zinc. This corresponds to 4 % of the recommended daily allowance. For this serving the amount of Energy is 23.00 kcal, the amount of Protein is 2.86 g, the amount of Total Fat is 0.39 g and the amount of Carbohydrate is 3.63 g.Highest zinc Content per 100g
Using the list below for the 10 different spinach nutrition entries in our database, the highest amount of zinc is found in Spinach souffle which contains 0.85 mg of zinc per 100g. The associated percentage of RDA is 6 %. For this 100g serving the Energy content is 172.00 kcal, the Protein content is 7.89 g, the Total Fat content is 12.95 g, the Carbohydrate content is 5.90 g. 
The lowest amount of zinc in 100g is in Spinach, canned, no salt added, solids and liquids which contains 0.42 mg. This gives as percentage of the recommended daily allowance 3 % of the RDA. For this 100g serving the amount of Energy is 19.00 kcal, 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 zinc range of 0.43 mg per 100g. The range for the other nutrients are as follows; 153 kcal for Energy, 5.78 g for Protein, 12.58 g for Total Fat, 0 g for Carbohydrate.
Highest Amount of zinc per Serving
Please remember that the above gives an accurate value in 100g for high zinc foods in your diet. For example 100g of Spinach, raw contains 0.53 mg of zinc. 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 zinc nutritional content.
The food with the highest zinc content per typical serving is Spinach, cooked, boiled, drained, with salt which contains 1.37 mg in 1.000 cup (or 180.00 g). The percentage of the recommended daily value for this serving is 9 %. For this serving the Energy content is 41.4 kcal, 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 zinc 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 zinc in foods.
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