Spinach, Boiled
Pregnancy nutrients in 100 g
100 g gives about 24% of daily folate, 16% of daily riboflavin and 16% of daily potassium needed in pregnancy.
- Folate (DFE) 146 mcg
- Riboflavin 0.23 mg
- Potassium 466 mg
- Calcium 136 mg
- Iron 3.57 mg
- Vitamin B-6 0.24 mg
- Vitamin C 9.8 mg
- Zinc 0.76 mg
- Choline 19.7 mg
- Protein 2.97 g
- DHA 0 g
- Vitamin B-12 0 mcg
- Vitamin D 0 IU
Show full nutrient table
| Nutrient | In 100 g | Daily reference |
|---|---|---|
| Calcium | 136 mg | 1000 mg |
| Choline | 19.7 mg | 450 mg |
| DHA | 0 g | 0.3 g |
| Folate (DFE) | 146 mcg | 600 mcg |
| Iron | 3.57 mg | 27 mg |
| Potassium | 466 mg | 2900 mg |
| Protein | 2.97 g | 70 g |
| Riboflavin | 0.23 mg | 1.4 mg |
| Vitamin B-12 | 0 mcg | 2.6 mcg |
| Vitamin B-6 | 0.24 mg | 1.9 mg |
| Vitamin C | 9.8 mg | 85 mg |
| Vitamin D | 0 IU | 600 IU |
| Zinc | 0.76 mg | 11 mg |
Pregnancy guidance
RecommendedThis record contains 146 mcg dietary folate equivalents, 3.57 mg iron and 136 mg calcium per 100 g of boiled spinach in PregNut’s historical USDA-based dataset; it describes a food sample, not a suggested serving. Food data and limitations
NIH says spinach is among the foods with the highest folate levels. NIH: folate sources
NIH also notes that spinach iron is less well absorbed because of compounds such as polyphenols, and that vitamin C (ascorbic acid) can improve absorption of plant iron. NIH: iron sources and absorption
CDC lists washed produce as a safer choice during pregnancy and says washed-then-cooked produce is safest; that lowers risk but does not guarantee every germ is gone. CDC: safer food choices in pregnancy
Guidance updated October 7, 2026.
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, Boiled provides. 100% means 100 g alone covers the whole day; smaller numbers show its share. A ✓ marks 100% or more.