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Leafy greens · IFCT 2017

Spinach

Palakura in Telugu, palak in Hindi

Energy
24 kcal
Protein
2.14 g
Carbs
2.05 g
Fat
0.64 g

Per 100 g, as IFCT 2017 lists it.1 1 medium katori is about 25 g.3

1 medium katori, 25 g, gives you

Nutrition facts

Percentages are of the daily target for a woman of 30, lightly active.2

Per 100 g

Energy

  • Energy24.4 kcal1%

Carbohydrates

  • Carbohydrate2.05 g<1%
  • Fibre2.38 g10%
  • Soluble fibre0.86 g

Fats

  • Fat0.64 g1%
  • Saturated fat limit0.18 g<1% of limit
  • Monounsaturated fat0.04 g
  • Polyunsaturated fat0.3 g
  • Omega-60.08 g<1%
  • Omega-30.22 g22%
  • EPA + DHA0 mg
  • Cholesterol limit0 mg

Protein and amino acids

  • Protein2.14 g4%
  • Histidine46.7 mg8%
  • Isoleucine92.2 mg8%
  • Leucine186 mg8%
  • Lysine100 mg9%
  • Methionine + cystine46.4 mg8%
  • Phenylalanine + tyrosine200 mg24%
  • Threonine101 mg24%
  • Tryptophan32.7 mg16%
  • Valine125 mg16%

Vitamins

  • Vitamin A217 µg26%
  • Vitamin B10.16 mg11%
  • Vitamin B20.1 mg5%
  • Vitamin B30.33 mg3%
  • Vitamin B50.22 mg4%
  • Vitamin B60.15 mg8%
  • Biotin4.14 µg10%
  • Folate142 µg65%
  • Vitamin B120 µg0%
  • Vitamin C30.3 mg47%
  • Vitamin D0 µg0%
  • Vitamin E1.29 mg17%
  • Vitamin K325 µg591%

Minerals

  • Calcium82.3 mg8%
  • Chromium28 µg56%
  • Copper0.17 mg10%
  • Iodine6.7 µg5%
  • Iron2.95 mg10%
  • Magnesium87 mg24%
  • Manganese1.12 mg28%
  • Molybdenum8 µg18%
  • Phosphorus32.6 mg3%
  • Potassium625 mg18%
  • Selenium2.09 µg5%
  • Sodium limit42.5 mg2% of limit
  • Zinc0.46 mg3%

Details

Where the numbers come from, and what the food is called.

Names

  • Telugupalakura
  • Hindipalak
  • Tamilpasalai keerai
  • Kannadapalak soppu
  • Malayalampalak cheera
  • Scientific nameSpinacia oleracea

Household measures

  • 1 medium katoriMedium (200 ml) katori, DGI 2024 household measure25 g

Source

  • TableIFCT 2017
  • Food codeC033
  • Nutrients with no valueNone

Used in 23 dishes

Andhra dishes first, then the ones that use the most. Grams are for one standard serving of the dish, weighed raw.

All 23 dishes