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One serving of raw kale provides about 10% of your daily value of calcium, three times the amount in spinach. Spinach contains more folate (vitamin B9) than kale, the experts note.
Raw spinach is 91% water, 4% carbohydrates, 3% protein, and contains negligible fat (table). In a 100-gram (3 + 1 ⁄ 2-ounce) reference serving providing 97 kilojoules (23 kilocalories) of food energy, spinach has a high nutritional value, especially when fresh, frozen, steamed, or quickly boiled.
Opt for fresh fruit instead, ... 16 Healthiest Fast Food Breakfast Options 1. Starbucks spinach, feta and egg white wrap. Starbucks. Nutrition facts: 290 calories. 8 grams of fat. 3 grams of fiber.
Included for each food is its weight in grams, its calories, and (also in grams,) the amount of protein, carbohydrates, dietary fiber, fat, and saturated fat. [1] As foods vary by brands and stores, the figures should only be considered estimates, with more exact figures often included on product labels.
When consumed after boiling, New Zealand spinach is 95% water, 2% carbohydrates, 1% protein, and contains negligible fat, while supplying only 12 calories (table). In a reference amount of 100 g (3.5 oz), the spinach is particularly rich in vitamin K, providing 243% of the Daily Value (DV).
A little more than one cup of raw Brussels sprouts contains: 49 calories. ... The nutritional value of each varies, but they’re all low in calories and offer tons of vitamins and minerals ...
Spinach, as an example of a leaf vegetable, is low in calories and fat per calorie, and high in dietary fiber, vitamin C, pro-vitamin A carotenoids, folate, manganese and vitamin K. [1] The vitamin K content of leaf vegetables is particularly high since these are photosynthetic tissues, and phylloquinone is involved in photosynthesis. [2]
A 3-ounce serving of raw tuna has 20 grams of protein, and one can of cooked tuna has a whopping 33 grams of protein. ... and a healthy dose of potassium for around 115 calories. Protein value: 18 ...