Spinach, Raw
Pregnancy nutrients in 100 g
100 g gives about 33% of daily vitamin C, 32% of daily folate and 19% of daily potassium needed in pregnancy.
- Vitamin C 28.1 mg
- Folate (DFE) 194 mcg
- Potassium 558 mg
- Riboflavin 0.18 mg
- Iron 2.71 mg
- Vitamin B-6 0.19 mg
- Calcium 99 mg
- Zinc 0.53 mg
- Choline 19.3 mg
- Protein 2.86 g
- DHA 0 g
- Vitamin B-12 0 mcg
- Vitamin D 0 IU
Show full nutrient table
| Nutrient | In 100 g | Daily reference |
|---|---|---|
| Calcium | 99 mg | 1000 mg |
| Choline | 19.3 mg | 450 mg |
| DHA | 0 g | 0.3 g |
| Folate (DFE) | 194 mcg | 600 mcg |
| Iron | 2.71 mg | 27 mg |
| Potassium | 558 mg | 2900 mg |
| Protein | 2.86 g | 70 g |
| Riboflavin | 0.18 mg | 1.4 mg |
| Vitamin B-12 | 0 mcg | 2.6 mcg |
| Vitamin B-6 | 0.19 mg | 1.9 mg |
| Vitamin C | 28.1 mg | 85 mg |
| Vitamin D | 0 IU | 600 IU |
| Zinc | 0.53 mg | 11 mg |
Pregnancy guidance
Safe with precautionsRaw spinach is safe and wholesome during pregnancy when washed thoroughly. It offers dietary folate, vitamin C, potassium, and carotenoids to nourish both mother and baby. CDC guidelines emphasize washing spinach leaves individually under cold running tap water to remove trapped soil and reduce the risk of Toxoplasma and Listeria. Toss crisp washed spinach leaves with strawberries, sliced almonds, and a light vinaigrette for a refreshing prenatal salad.
How to read this
During pregnancy you need more of certain nutrients each day, like folate, iron and choline. Each bar shows how much of that daily amount 100 g of Spinach, Raw provides. 100% means 100 g alone covers the whole day; smaller numbers show its share. A ✓ marks 100% or more.