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Spinach

BLS 4.0 food: Spinach raw (Spinat roh), code G211100 · cross-reference USDA FDC #168462

Per portion (100 g)

18 kcalenergy

2.1 gprotein

1.8 gfibre

0.3 gfat

0.93 gcarbohydrate

Verified benefits — authorised EU health claims

Spinach meets the legal condition for these claims (Regulation (EC) No 1924/2006 and (EU) No 432/2012). The numbers show exactly why.

Protein contributes to a growth in muscle mass.

✓ 46 % of energy from protein; condition for "source of protein": at least 12 %.

EUR-Lex EU Commission

Protein contributes to the maintenance of muscle mass.

✓ 46 % of energy from protein; condition for "source of protein": at least 12 %.

EUR-Lex EU Commission

Protein contributes to the maintenance of normal bones.

✓ 46 % of energy from protein; condition for "source of protein": at least 12 %.

EUR-Lex EU Commission

Vitamin A contributes to normal iron metabolism.

✓ 370 µg per 100 g = 46 % of the EU NRV (800 µg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Vitamin A contributes to the maintenance of normal mucous membranes.

✓ 370 µg per 100 g = 46 % of the EU NRV (800 µg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Vitamin A contributes to the maintenance of normal skin.

✓ 370 µg per 100 g = 46 % of the EU NRV (800 µg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Show 36 more authorised claims

Vitamin A contributes to the maintenance of normal vision.

✓ 370 µg per 100 g = 46 % of the EU NRV (800 µg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Vitamin A contributes to the normal function of the immune system.

✓ 370 µg per 100 g = 46 % of the EU NRV (800 µg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Vitamin C contributes to normal collagen formation for the normal function of blood vessels.

✓ 57 mg per 100 g = 71 % of the EU NRV (80 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Vitamin C contributes to normal collagen formation for the normal function of bones.

✓ 57 mg per 100 g = 71 % of the EU NRV (80 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Vitamin C contributes to normal collagen formation for the normal function of cartilage.

✓ 57 mg per 100 g = 71 % of the EU NRV (80 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Vitamin C contributes to normal collagen formation for the normal function of gums.

✓ 57 mg per 100 g = 71 % of the EU NRV (80 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Vitamin C contributes to normal collagen formation for the normal function of skin.

✓ 57 mg per 100 g = 71 % of the EU NRV (80 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Vitamin C contributes to normal energy-yielding metabolism.

✓ 57 mg per 100 g = 71 % of the EU NRV (80 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Vitamin C contributes to normal psychological function.

✓ 57 mg per 100 g = 71 % of the EU NRV (80 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Vitamin C contributes to the normal function of the immune system.

✓ 57 mg per 100 g = 71 % of the EU NRV (80 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Vitamin C contributes to the protection of cells from oxidative stress.

✓ 57 mg per 100 g = 71 % of the EU NRV (80 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Vitamin C contributes to the reduction of tiredness and fatigue.

✓ 57 mg per 100 g = 71 % of the EU NRV (80 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Vitamin C increases iron absorption.

✓ 57 mg per 100 g = 71 % of the EU NRV (80 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Vitamin E contributes to the protection of cells from oxidative stress.

✓ 3 mg per 100 g = 25 % of the EU NRV (12 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Vitamin K contributes to normal blood clotting.

✓ 456 µg per 100 g = 608 % of the EU NRV (75 µg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Vitamin K contributes to the maintenance of normal bones.

✓ 456 µg per 100 g = 608 % of the EU NRV (75 µg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Folate contributes to maternal tissue growth during pregnancy.

✓ 152 µg per 100 g = 76 % of the EU NRV (200 µg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Folate contributes to normal blood formation.

✓ 152 µg per 100 g = 76 % of the EU NRV (200 µg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Folate contributes to normal psychological function.

✓ 152 µg per 100 g = 76 % of the EU NRV (200 µg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Folate contributes to the normal function of the immune system.

✓ 152 µg per 100 g = 76 % of the EU NRV (200 µg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Folate contributes to the reduction of tiredness and fatigue.

✓ 152 µg per 100 g = 76 % of the EU NRV (200 µg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Folate has a role in the process of cell division.

✓ 152 µg per 100 g = 76 % of the EU NRV (200 µg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Magnesium contributes to a reduction of tiredness and fatigue.

✓ 68 mg per 100 g = 18 % of the EU NRV (375 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Magnesium contributes to normal muscle function.

✓ 68 mg per 100 g = 18 % of the EU NRV (375 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Magnesium contributes to normal psychological function.

✓ 68 mg per 100 g = 18 % of the EU NRV (375 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Magnesium contributes to normal protein synthesis.

✓ 68 mg per 100 g = 18 % of the EU NRV (375 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Magnesium contributes to the maintenance of normal bones.

✓ 68 mg per 100 g = 18 % of the EU NRV (375 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Potassium contributes to the maintenance of normal blood pressure.

✓ 573 mg per 100 g = 29 % of the EU NRV (2000 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Potassium contributes to normal muscle function.

✓ 573 mg per 100 g = 29 % of the EU NRV (2000 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Iron contributes to normal cognitive function.

✓ 2.1 mg per 100 g = 15 % of the EU NRV (14 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Iron contributes to normal formation of red blood cells and haemoglobin.

✓ 2.1 mg per 100 g = 15 % of the EU NRV (14 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Iron contributes to normal oxygen transport in the body.

✓ 2.1 mg per 100 g = 15 % of the EU NRV (14 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Iron contributes to the normal function of the immune system.

✓ 2.1 mg per 100 g = 15 % of the EU NRV (14 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Iron contributes to the reduction of tiredness and fatigue.

✓ 2.1 mg per 100 g = 15 % of the EU NRV (14 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Manganese contributes to the maintenance of normal bones.

✓ 0.84 mg per 100 g = 42 % of the EU NRV (2 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Manganese contributes to the normal formation of connective tissue.

✓ 0.84 mg per 100 g = 42 % of the EU NRV (2 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Also low in sodium and saturated fat — which relates to the authorised claims: “Reducing consumption of sodium contributes to the maintenance of normal blood pressure.” “Reducing consumption of saturated fat contributes to the maintenance of normal blood cholesterol levels.”

Goals this food supports

⚖️ Lose weight 💪 Build & keep muscle 🩺 Healthy blood pressure ❤️ Heart health 🩸 Blood flow & blood vessels 💞 Sexual health & fertility 🧠 Strong brain & focus 🙂 Mood & psychological function ⚡ More energy, less tiredness 🦴 Strong bones & teeth 🦵 Joints & cartilage 🛡️ Immune system ✨ Healthy skin 👁️ Eyes & vision 🩸 Healthy blood & iron 🌱 Long life & healthy ageing

Full nutrient profile

Values per 100 g edible portion as published by the Max Rubner-Institut (BLS 4.0, 10.25826/Data20251217-134202-0). "Origin" is the MRI's own data-provenance label; open "reference" for the underlying study or database. %NRV = share of the EU Nutrient Reference Value (Reg. (EU) 1169/2011, Annex XIII).

Energy & macronutrients

Nutrient	per 100 g	per 100 g	%NRV	Origin
Energy	18 kcal	18 kcal		BLS `ENERCC` · Calculated by formula
Protein	2.1 g	2.1 g		BLS `PROT625` · Aggregated from several sources reference Converted value from: Colonna, E., et al.; Nutritional quality of ten leafy vegetables harvested at two light intensities.; Food Chemistry; 2016; 199 Converted value from: Health, D. o; Nutrient analysis of fruit and vegetables; 2013 Converted value from: Koivistoinen P; Mineral element composition of Finnish foods. N, K, Ca, Mg, P, S, Fe, Cu, Mn, Zn, Mo, Co, Ni, Cr, F, Se, Si, Rb, Al, B, Br, Hg, As, Cd, Pb and Ash; Almqvist & Wiksell; 1980
Fat	0.3 g	0.3 g		BLS `FAT` · Other nutrient database reference Kirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7
Carbohydrate (available)	0.93 g	0.93 g		BLS `CHO` · Calculated by formula
Sugars (total)	0.75 g	0.75 g		BLS `SUGAR` · Calculated by formula
starch	0.18 g	0.18 g		BLS `STARCH` · Scientific literature reference Health, D. o; Nutrient analysis of fruit and vegetables; 2013
Dietary fibre	1.8 g	1.8 g		BLS `FIBT` · Laboratory analysis
fibreSoluble	0.5 g	0.5 g		BLS `FIBSOL` · Laboratory analysis
Water	91.7 g	91.7 g		BLS `WATER` · Aggregated from several sources reference Iwatani, Y., et al.; Determination of folate contents in some Australian vegetables.; Journal of Food Composition and Analysis; 2003; 16; 1 Delchier N, Reich M, Renard CMGC; Impact of cooking methods on folates, ascorbic acid and lutein in green beans (Phaseolus vulgaris) and spinach (Spinacea oleracea).; LWT - Food Science and Technology; 2012; 49; 2 Bassett MN, Sammán NC; Folate content and retention in selected raw and processed foods; Archivos Latinoamericanos de Nutricion; 2010 Shohag, M. J. I., et al.; Folate Content and Composition of Vegetables Commonly Consumed in China.; Journal of Food Science; 2012; 77; 11 Health, D. o; Nutrient analysis of fruit and vegetables; 2013 Fajardo, V., et al.; Folate content in fresh-cut vegetable packed products by 96-well microtiter plate microbiological assay.; Food Chemistry; 2015; 169 Li, B. W. and Andrews, K. W.; Individual sugars, soluble, and insoluble dietary fiber contents of 70 high consumption foods.; Journal of Food Composition and Analysis; 2002; 15 Watanabe, M. and J. Ayugase; Effect of low temperature on flavonoids, oxygen radical absorbance capacity values and major components of winter sweet spinach (Spinacia oleracea L.).; Journal of the Science of Food and Agriculture; 2015; 95; 1 Wang, G., et al. ; Dietary fiber composition of selected foods in the People& 39;s Republic of China.; Journal of Food Composition and Analysis; 1991; 4 Bergquist, S. Å. M., et al.; Ascorbic acid, carotenoids, and visual quality of baby spinach as affected by shade netting and postharvest storage.; Journal of Agricultural and Food Chemistry; 2007; 55; 21 Colonna, E., et al.; Nutritional quality of ten leafy vegetables harvested at two light intensities.; Food Chemistry; 2016; 199
Salt	0.13 g	0.13 g		BLS `NACL` · Calculated by formula

Fats & fatty acids

Nutrient	per 100 g	per 100 g	%NRV	Origin
Saturated fat	0.03 g	0.03 g		BLS `FASAT` · Calculated by formula
Monounsaturated fat	0.01 g	0.01 g		BLS `FAMS` · Calculated by formula
Polyunsaturated fat	0.16 g	0.16 g		BLS `FAPU` · Calculated by formula
Omega-3 fatty acids (total)	0.13 g	0.13 g		BLS `FAPUN3` · Calculated by formula
Alpha-linolenic acid (ALA, omega-3)	0.13 g	0.13 g		BLS `F18:3CN3` · Other nutrient database reference Kirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7
EPA	0 mg	0 mg		BLS `F20:5CN3` · Logische Null
DHA	0 mg	0 mg		BLS `F22:6CN3` · Logische Null
EPA + DHA (long-chain omega-3)	0 mg	0 mg		BLS
omega6	0.03 g	0.03 g		BLS `FAPUN6` · Calculated by formula
Linoleic acid (omega-6)	0.03 g	0.03 g		BLS `F18:2CN6` · Other nutrient database reference Kirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7
Oleic acid	0.01 g	0.01 g		BLS `F18:1CN9` · Other nutrient database reference Kirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7
Cholesterol	0 mg	0 mg		BLS `CHORL` · Logische Null

Vitamins

Nutrient	per 100 g	per 100 g	%NRV	Origin
Vitamin A	370 µg	370 µg	46 %	BLS `VITAA` · Calculated by formula
Vitamin D	0 µg	0 µg	0 %	BLS `VITD` · Calculated by formula
Vitamin E	3 mg	3 mg	25 %	BLS `VITE` · Aggregated from several sources reference Converted value from: Chun, J., et al.; Tocopherol and tocotrienol contents of raw and processed fruits and vegetables in the United States diet; Journal of Food Composition and Analysis; 2006; 19; 2-3 Converted value from: Knecht, K., et al.; Tocopherol and tocotrienol analysis in raw and cooked vegetables: A validated method with emphasis on sample preparation.; Food Chemistry; 2015; 169
Vitamin K	456 µg	456 µg	608 %	BLS `VITK` · Calculated by formula
Vitamin C	57 mg	57 mg	71 %	BLS `VITC` · Aggregated from several sources reference Watanabe, M. and J. Ayugase; Effect of low temperature on flavonoids, oxygen radical absorbance capacity values and major components of winter sweet spinach (Spinacia oleracea L.).; Journal of the Science of Food and Agriculture; 2015; 95; 1 Bergquist, S. Å. M., et al.; Ascorbic acid, carotenoids, and visual quality of baby spinach as affected by shade netting and postharvest storage.; Journal of Agricultural and Food Chemistry; 2007; 55; 21 Delchier N, Reich M, Renard CMGC; Impact of cooking methods on folates, ascorbic acid and lutein in green beans (Phaseolus vulgaris) and spinach (Spinacea oleracea).; LWT - Food Science and Technology; 2012; 49; 2 Koh, E., et al; Effect of organic and conventional cropping systems on ascorbic acid, vitamin C, flavonoids, nitrate, and oxalate in 27 varieties of spinach (Spinacia oleracea L.).; Journal of Agricultural and Food Chemistry; 2012; 60; 12
Thiamin (vitamin B1)	0.1 mg	0.1 mg	10 %	BLS `THIA` · Aggregated from several sources reference Converted value from: Health, D. o; Nutrient analysis of fruit and vegetables; 2013 Mondragon-Portocarrero, A. D., et al.; Development and Validation of an HPLC Method for the Determination of Thiamine and Riboflavin in Green Leafy Vegetables Using Clara-Diastase.; Journal of Food Science ; 2011; 76; 4
Riboflavin (vitamin B2)	0.14 mg	0.14 mg	10 %	BLS `RIBF` · Aggregated from several sources reference Mondragon-Portocarrero, A. D., et al.; Development and Validation of an HPLC Method for the Determination of Thiamine and Riboflavin in Green Leafy Vegetables Using Clara-Diastase.; Journal of Food Science ; 2011; 76; 4 Health, D. o; Nutrient analysis of fruit and vegetables; 2013
Niacin (vitamin B3)	1.7 mg	1.7 mg	11 %	BLS `NIAEQ` · Calculated by formula
Pantothenic acid (vitamin B5)	0.28 mg	0.28 mg	5 %	BLS `PANTAC` · Scientific literature reference Health, D. o; Nutrient analysis of fruit and vegetables; 2013
Vitamin B6	0.08 mg	0.08 mg	6 %	BLS `VITB6` · Scientific literature reference Converted value from: Health, D. o; Nutrient analysis of fruit and vegetables; 2013
Biotin	0.1 µg	0.1 µg	0 %	BLS `BIOT` · Scientific literature reference Health, D. o; Nutrient analysis of fruit and vegetables; 2013
Folate	152 µg	152 µg	76 %	BLS `FOL` · Calculated by formula
Vitamin B12	0 µg	0 µg	0 %	BLS `VITB12` · Logische Null
Choline	19.3 mg	19.3 mg		USDA FDC 168462

Minerals & trace elements

Nutrient	per 100 g	per 100 g	%NRV	Origin
Sodium	50 mg	50 mg		BLS `NA` · Aggregated from several sources reference Health, D. o; Nutrient analysis of fruit and vegetables; 2013 Santos, J., et al. ; Multi-elemental analysis of ready-to-eat "baby leaf" vegetables using microwave digestion and high-resolution continuum source atomic absorption spectrometry; Food Chemistry; 2014; 151
Potassium	573 mg	573 mg	29 %	BLS `K` · Aggregated from several sources reference Health, D. o; Nutrient analysis of fruit and vegetables; 2013 Koivistoinen P; Mineral element composition of Finnish foods. N, K, Ca, Mg, P, S, Fe, Cu, Mn, Zn, Mo, Co, Ni, Cr, F, Se, Si, Rb, Al, B, Br, Hg, As, Cd, Pb and Ash; Almqvist & Wiksell; 1980 Colonna, E., et al.; Nutritional quality of ten leafy vegetables harvested at two light intensities.; Food Chemistry; 2016; 199 Santos, J., et al. ; Multi-elemental analysis of ready-to-eat "baby leaf" vegetables using microwave digestion and high-resolution continuum source atomic absorption spectrometry; Food Chemistry; 2014; 151
Calcium	81 mg	81 mg	10 %	BLS `CA` · Aggregated from several sources reference Koivistoinen P; Mineral element composition of Finnish foods. N, K, Ca, Mg, P, S, Fe, Cu, Mn, Zn, Mo, Co, Ni, Cr, F, Se, Si, Rb, Al, B, Br, Hg, As, Cd, Pb and Ash; Almqvist & Wiksell; 1980 Santos, J., et al. ; Multi-elemental analysis of ready-to-eat "baby leaf" vegetables using microwave digestion and high-resolution continuum source atomic absorption spectrometry; Food Chemistry; 2014; 151 Colonna, E., et al.; Nutritional quality of ten leafy vegetables harvested at two light intensities.; Food Chemistry; 2016; 199 Health, D. o; Nutrient analysis of fruit and vegetables; 2013
Magnesium	68 mg	68 mg	18 %	BLS `MG` · Aggregated from several sources reference Health, D. o; Nutrient analysis of fruit and vegetables; 2013 Koivistoinen P; Mineral element composition of Finnish foods. N, K, Ca, Mg, P, S, Fe, Cu, Mn, Zn, Mo, Co, Ni, Cr, F, Se, Si, Rb, Al, B, Br, Hg, As, Cd, Pb and Ash; Almqvist & Wiksell; 1980 Santos, J., et al. ; Multi-elemental analysis of ready-to-eat "baby leaf" vegetables using microwave digestion and high-resolution continuum source atomic absorption spectrometry; Food Chemistry; 2014; 151 Colonna, E., et al.; Nutritional quality of ten leafy vegetables harvested at two light intensities.; Food Chemistry; 2016; 199
Phosphorus	45.8 mg	45.8 mg	7 %	BLS `P` · Other nutrient database reference Kirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7
Iron	2.1 mg	2.1 mg	15 %	BLS `FE` · Aggregated from several sources reference Converted value from: BVL; Lebensmittel Monitoring 2008; 2008 Bagdatlioglu, N., et al.; Heavy metal levels in leafy vegetables and some selected fruits.; Journal fur Verbraucherschutz und Lebensmittelsicherheit; 2010; 5; 3 Health, D. o; Nutrient analysis of fruit and vegetables; 2013 Santos, J., et al. ; Multi-elemental analysis of ready-to-eat "baby leaf" vegetables using microwave digestion and high-resolution continuum source atomic absorption spectrometry; Food Chemistry; 2014; 151 Koivistoinen P; Mineral element composition of Finnish foods. N, K, Ca, Mg, P, S, Fe, Cu, Mn, Zn, Mo, Co, Ni, Cr, F, Se, Si, Rb, Al, B, Br, Hg, As, Cd, Pb and Ash; Almqvist & Wiksell; 1980
Zinc	0.72 mg	0.72 mg	7 %	BLS `ZN` · Aggregated from several sources reference Santos, J., et al. ; Multi-elemental analysis of ready-to-eat "baby leaf" vegetables using microwave digestion and high-resolution continuum source atomic absorption spectrometry; Food Chemistry; 2014; 151 Radwan, M. A., Salama, A. K.; Market basket survey for some heavy metals in Egyptian fruits and vegetables; Food and Chemical Toxicology; 2006; 8; 44 Converted value from: BVL; Lebensmittel Monitoring 2008; 2008 Converted value from: BVL; Lebensmittel Monitoring 2005 ; 2005 Converted value from: BVL; Lebensmittel Monitoring 2014; 2014 Converted value from: BVL; Lebensmittel Monitoring 2011; 2011 Ellen, G., et al.; HEAVY-METALS IN VEGETABLES GROWN IN THE NETHERLANDS AND IN DOMESTIC AND IMPORTED FRUITS.; Zeitschrift Fur Lebensmittel-Untersuchung Und-Forschung; 1990; 190; 1 Bagdatlioglu, N., et al.; Heavy metal levels in leafy vegetables and some selected fruits.; Journal fur Verbraucherschutz und Lebensmittelsicherheit ; 2010; 5; 3 Health, D. o; Nutrient analysis of fruit and vegetables; 2013 Converted value from: BVL; Lebensmittel Monitoring 2002; 2002 Koivistoinen P; Mineral element composition of Finnish foods. N, K, Ca, Mg, P, S, Fe, Cu, Mn, Zn, Mo, Co, Ni, Cr, F, Se, Si, Rb, Al, B, Br, Hg, As, Cd, Pb and Ash; Almqvist & Wiksell; 1980
Iodine	4 µg	4 µg	3 %	BLS `ID` · Scientific literature reference Health, D. o; Nutrient analysis of fruit and vegetables; 2013
Selenium	1 µg	1 µg	2 %	USDA FDC 168462
Copper	0.11 mg	0.11 mg	11 %	BLS `CU` · Aggregated from several sources reference Santos, J., et al. ; Multi-elemental analysis of ready-to-eat "baby leaf" vegetables using microwave digestion and high-resolution continuum source atomic absorption spectrometry; Food Chemistry; 2014; 151 Koivistoinen P; Mineral element composition of Finnish foods. N, K, Ca, Mg, P, S, Fe, Cu, Mn, Zn, Mo, Co, Ni, Cr, F, Se, Si, Rb, Al, B, Br, Hg, As, Cd, Pb and Ash; Almqvist & Wiksell; 1980 Ellen, G., et al.; HEAVY-METALS IN VEGETABLES GROWN IN THE NETHERLANDS AND IN DOMESTIC AND IMPORTED FRUITS.; Zeitschrift Fur Lebensmittel-Untersuchung Und-Forschung; 1990; 190; 1 Health, D. o; Nutrient analysis of fruit and vegetables; 2013 Converted value from: BVL; Lebensmittel Monitoring 2011; 2011 Converted value from: BVL; Lebensmittel Monitoring 2014; 2014 Converted value from: BVL; Lebensmittel Monitoring 2005 ; 2005 Converted value from: BVL; Lebensmittel Monitoring 2008; 2008 Converted value from: BVL; Lebensmittel Monitoring 2002; 2002
Manganese	0.84 mg	0.84 mg	42 %	BLS `MN` · Aggregated from several sources reference Converted value from: BVL; Lebensmittel Monitoring 2014; 2014 Converted value from: BVL; Lebensmittel Monitoring 2008; 2008 Ellen, G., et al.; HEAVY-METALS IN VEGETABLES GROWN IN THE NETHERLANDS AND IN DOMESTIC AND IMPORTED FRUITS.; Zeitschrift Fur Lebensmittel-Untersuchung Und-Forschung; 1990; 190; 1 Koivistoinen P; Mineral element composition of Finnish foods. N, K, Ca, Mg, P, S, Fe, Cu, Mn, Zn, Mo, Co, Ni, Cr, F, Se, Si, Rb, Al, B, Br, Hg, As, Cd, Pb and Ash; Almqvist & Wiksell; 1980 Health, D. o; Nutrient analysis of fruit and vegetables; 2013
fluoride	0.07 mg	0.07 mg		BLS `FD` · Other nutrient database reference Kirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7

Essential amino acids

Nutrient	per 100 g	per 100 g	%NRV	Origin
Histidine	0.05 g	0.05 g		BLS `HIS` · Other nutrient database reference Kirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7
Isoleucine	0.12 g	0.12 g		BLS `ILE` · Other nutrient database reference Kirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7
Leucine	0.19 g	0.19 g		BLS `LEU` · Other nutrient database reference Kirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7
Lysine	0.16 g	0.16 g		BLS `LYS` · Other nutrient database reference Kirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7
Methionine	0.04 g	0.04 g		BLS `MET` · Other nutrient database reference Kirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7
Phenylalanine	0.11 g	0.11 g		BLS `PHE` · Other nutrient database reference Kirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7
Threonine	0.11 g	0.11 g		BLS `THR` · Other nutrient database reference Kirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7
Tryptophan	0.04 g	0.04 g		BLS `TRP` · Other nutrient database reference Kirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7
Valine	0.14 g	0.14 g		BLS `VAL` · Other nutrient database reference Kirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7

Sources

Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut
FoodData Central — USDA Agricultural Research Service
Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
Regulation (EC) No 1924/2006 on nutrition and health claims (incl. Annex: conditions for "source of" claims) — European Union (EUR-Lex)
Regulation (EU) No 1169/2011 on food information (Annex XIII: Nutrient Reference Values; Art. 7(3)) — European Union (EUR-Lex)
EU Register of nutrition and health claims made on foods — European Commission
Vitamin A — fact sheet for health professionals — NIH Office of Dietary Supplements
Vitamin C — fact sheet for health professionals — NIH Office of Dietary Supplements
Vitamin E — fact sheet for health professionals — NIH Office of Dietary Supplements
Vitamin K — fact sheet for health professionals — NIH Office of Dietary Supplements
Folate — fact sheet for health professionals — NIH Office of Dietary Supplements
Magnesium — fact sheet for health professionals — NIH Office of Dietary Supplements
Potassium — fact sheet for health professionals — NIH Office of Dietary Supplements
Iron — fact sheet for health professionals — NIH Office of Dietary Supplements
Manganese — fact sheet for health professionals — NIH Office of Dietary Supplements

Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 — Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0. Licence CC BY 4.0. Selenium and choline: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: SR Legacy, 2018. fdc.nal.usda.gov.

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