Calories in Épinards, pour utilisation sur un sandwich
Generic food Repas et plats
Épinards, pour utilisation sur un sandwich contains 27 kcal per 100 g. A typical serving of montant indicatif pour les sandwichs réguliers (10 g) provides about 3 kcal.
Roughly 43 % of its calories come from protein, with 36 % from carbohydrates and 21 % from fat (estimated with general energy factors).
100 g provides 403 % of the Daily Value for Vitamine K, 31 % of the Daily Value for Vitamine A and 29 % of the Daily Value for Vitamine C.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 27 kcal | |
| Total fat C | 0,62 g | 0,8 % |
| Saturated fat C | 0,063 g | 0,3 % |
| Cholesterol C | 0 mg | 0 % |
| Sodium C | 111 mg | 5 % |
| Total carbohydrates C | 2,4 g | 0,9 % |
| Dietary fiber C | 1,6 g | 6 % |
| Total sugars C | 0,42 g | |
| Protein C | 2,9 g | 6 % |
| Vitamine A C | 283 µg | 31 % |
| Vitamine C C | 26,5 mg | 29 % |
| Vitamine D C | 0 µg | 0 % |
| Vitamine E C | 2 mg | 14 % |
| Vitamine K C | 483 µg | 403 % |
| Thiamine (B1) C | 0,077 mg | 6 % |
| Riboflavine (B2) C | 0,19 mg | 15 % |
| Niacine (B3) C | 0,55 mg | 3 % |
| Vitamine B6 C | 0,2 mg | 11 % |
| Folate (B9) C | 116 µg | 29 % |
| Vitamine B12 C | 0 µg | 0 % |
| Choline C | 19,3 mg | 4 % |
| Calcium C | 68 mg | 5 % |
| Fer C | 1,3 mg | 7 % |
| Magnésium C | 93 mg | 22 % |
| Phosphore C | 39 mg | 3 % |
| Potassium C | 582 mg | 12 % |
| Zinc C | 0,45 mg | 4 % |
| Cuivre C | 0,082 mg | 9 % |
| Sélénium C | 0 µg | 0 % |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 43 %
- Carbohydrates 36 %
- Fat 21 %
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein per 100 kcal10,6 gprotein density, useful for comparing foods with different calorie levels
- Water92,5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Graisses monoinsaturées C | 0,01 g |
|---|---|
| Graisses polyinsaturées C | 0,17 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Acide linoléique (oméga-6, 18:2) C | 0,026 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| CFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0,01 g |
| CFA 16:0 C | 0,049 g |
| SFA 18:0 C | 0,004 g |
| MUFA 18:1 C | 0,005 g |
| PUFA 18:3 C | 0,14 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0,005 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Bêta-carotène C | 3 400 µg |
|---|---|
| Lycopène C | 0 µg |
| Lutéine + zéaxanthine C | 6 020 µg |
| Rétinol C | 0 µg |
| Carotène, alpha C | 0 µg |
| Cryptoxanthine, bêta C | 0 µg |
Other components (8)
| Eau C | 92,5 g |
|---|---|
| Alcool C | 0 g |
| Caféine C | 0 mg |
| Théobromine C | 0 mg |
| Acide folique C | 0 µg |
| Folate, nourriture C | 116 µg |
| Vitamine E, ajoutée C | 0 mg |
| Vitamine B-12, ajoutée C | 0 µg |
Other forms of Épinards
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Épinards, brut Raw | 23 | 2,9 g | 3,6 g | 0,39 g |
| Épinards, cuits, bouillie, égouttés, sans sel Cooked | 23 | 3 g | 3,8 g | 0,26 g |
| Épinards, en conserve, emballage régulier, solides et liquides Canned | 19 | 2,1 g | 2,9 g | 0,37 g |
| Épinards, en conserve, emballage régulier, matières solides drainées Canned | 23 | 2,8 g | 3,4 g | 0,5 g |
| Épinards, congelés, hachés ou en feuilles, non préparé Frozen | 29 | 3,6 g | 4,2 g | 0,57 g |
| Épinards, congelés, hachés ou en feuilles, cuits, bouillie, égouttés, sans sel Cooked | 34 | 4 g | 4,8 g | 0,87 g |
| Épinards, en conserve, pas de sel ajouté, solides et liquides Canned | 19 | 2,1 g | 2,9 g | 0,37 g |
| Épinards, congelés, hachés ou en feuilles, cuits, bouillie, égouttés, avec sel Cooked | 34 | 4 g | 4,8 g | 0,87 g |
| Épinards, cuits, bouillie, égouttés, avec sel Cooked | 23 | 3 g | 3,8 g | 0,26 g |
| Épinards, bébé | 21 | 2,9 g | 2,4 g | 0,62 g |
| Épinards, maturité | 22 | 2,9 g | 2,6 g | 0,6 g |
| Épinards, frais, cuits, pas de gras ajouté Cooked | 33 | 3,4 g | 3,1 g | 0,7 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Champignons, pour utilisation sur un sandwich | 31 | 2,9 g | 4,1 g | 0,35 g |
| Laitue, pour utilisation sur un sandwich | 20 | 0,92 g | 3,7 g | 0,1 g |
| McDONALD'S, Salade latérale | 20 | 1 g | 4,3 g | 0,19 g |
| Tomates, pour utilisation sur un sandwich | 20 | 0,82 g | 4 g | 0,31 g |
| Concombre, pour utilisation sur un sandwich | 16 | 0,62 g | 3 g | 0,18 g |
| Restaurant, Chinois, chow mein de légumes, sans viande ni nouilles | 43 | 1,3 g | 5,7 g | 1,7 g |
| Chow mein ou chop suey, sans viande, pas de nouilles | 43 | 1,3 g | 5,7 g | 1,7 g |
| Congee, avec viande, volailles, et/ou produits de la mer, et légumes | 48 | 2,7 g | 7,4 g | 0,7 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in épinards?
100 g of épinards has 27 kcal. Montant indicatif pour les sandwichs réguliers (10 g): about 3 kcal. Quantité recommandée pour les grands sandwichs (20 g): about 5 kcal.
How much protein is in épinards?
Épinards contains 2,9 g of protein per 100 g (6 % of the 50 g Daily Value), or 0,29 g in montant indicatif pour les sandwichs réguliers (10 g). About 43 % of its calories come from protein.
How many carbs are in épinards?
Épinards has 2,4 g of total carbohydrates per 100 g, including 1,6 g of fiber and 0,42 g of sugars.
How much fat is in épinards?
Épinards contains 0,62 g of fat per 100 g, of which 0,063 g is saturated (0,3 % of the Daily Value).
What vitamins and minerals does épinards contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamine K (403 % DV), Vitamine A (31 % DV), Vitamine C (29 % DV), Folate (B9) (29 % DV) and magnésium (22 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in épinards?
100 g contains 111 mg of sodium, 5 % of the 2,300 mg Daily Value.
Does épinards have the same nutrition not specified and raw?
No. Per 100 g, épinards, pour utilisation sur un sandwich has 27 kcal, while épinards, brut has 23 kcal. Processing changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated 31 octobre 2024. FoodFactly last checked it on 6 novembre 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2710254. License: CC0 1.0 (U.S. public domain). Source record dated 31 octobre 2024. Imported 6 novembre 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.