General Info
Standardized Size (all values listed in table are for 100g serving size)
100 Grams	100 Grams
Normal Serving Size
1 Cup, Quartered Or Chopped (125g)	1 Cup (180g)
Origin/Cultivated from
China, United States, Iran, Turkey, Russia, Italy, India, France, Chile, Argentina	Mediterranean
Family
Rosaceae	Amaranthaceae
Good for
Bone Protection, Asthma, Alzheimer's Prevention, Lower Cholesterol, Lung Cancer Prevention, Breast Cancer Prevention, Colon Cancer Prevention, Liver Cancer Prevention, Diabetes, Weight Loss	Diet, Cancer, Anti-inflammatory, Antioxidants, Blood Pressure, Vision, Immunity, Skin, Bones, Calcification, Brain And Nervous Function
Serving Forms
Raw	Cooked, Boiled, Drained, Without Salt
Uses
Culinary	Culinary

Basic Nutrition Facts
Calories
52 kcal	23 kcal
Energy
218 KJ	96 KJ
Total Carbohydrates
13.81 g	3.75 g
Total Fat (lipids)
0.17 g	0.26 g
Saturated Fat
0.03 g	0.04 g
Polyunsaturated Fat
0.05 g	0.11 g
Monounsaturated Fat
0.01 g	0.01 g
Dietary Fiber
2.4 g	2.4 g
Sugars
10.39 g	0.43 g
Protein
0.26 g	2.97 g
Carbohydrates
Total Carbohydrates
13.81 g	3.75 g
Dietary Fiber
2.4 g	2.4 g
Sugars
10.39 g	0.43 g
Sucrose
2 g
Glucose dextrose
2.43 g
Fructose (dextrose)
5.9 g
Starch
0.05 g
Minerals
Calcium (Ca)
6 mg	136 mg
Iron (Fe)
0.12 mg	3.57 mg
Magnesium (Mg)
5 mg	87 mg
Phosphorus (P)
11 mg	56 mg
Potassium (K)
107 mg	466 mg
Sodium (Na)
1 mg	70 mg
Copper (Cu)
0.03 mg	0.17 mg
Manganese (Mn)
0.04 mg	0.94 mg
Selenium (Se)
	2 Âµg
Fluoride (F)
3.3 Âµg	37.8 Âµg
Vitamins
Vitamin A (IU)
54 IU	10,481 IU
Vitamin A, RAE
3 mcg_RAE	524 mcg_RAE
Beta Carotene
27 Âµg	6,288 Âµg
Beta Cryptoxanthin
11 Âµg
Lutein + zeaxanthin
29 Âµg	11,308 Âµg
Vitamin C (total ascorbic acid)
4.6 mg	9.8 mg
Vitamin E (alpha-tocopherol)
0.18 mg	2 mg
Vitamin K (phylloquinone)
2 Âµg	493.6 Âµg
Thiamin
0.02 mg	0.09 mg
Riboflavin (Vitamin B2)
0.03 mg	0.24 mg
Niacin
0.09 mg	0.49 mg
Vitamin B-6
0.04 mg	0.24 mg
Total Folate
3 Âµg	146 Âµg
Folate, food
3 Âµg	146 Âµg
Folate, DFE
3 mcg_DFE	146 mcg_DFE
Pantothenic acid
0.06 mg	0.14 mg
Total Choline
3.4 mg	19.7 mg
Betaine
0.1 mg	89 mg
Fats and Fatty Acids
Total Fat (lipids)
0.17 g	0.26 g
14:00 (myristic acid)
	0.01 g
16:00 (palmitic acid)
0.02 g	0.03 g
18:3 undifferentiated (linolenic acid)
0.01 g	0.09 g
Saturated Fat
0.03 g	0.04 g
18:1 undifferentiated (oleic acid)
0.01 g
Polyunsaturated Fat
0.05 g	0.11 g
18:2 undifferentiated (linoleic acid)
0.04 g	0.02 g
Monounsaturated Fat
0.01 g	0.01 g
Phytosterols
12 mg
Amino Acids
Protein
0.26 g	2.97 g
Tryptophan
	0.04 g
Threonine
0.01 g	0.13 g
Isoleucine
0.01 g	0.15 g
Leucine
0.01 g	0.23 g
Lysine
0.01 g	0.18 g
Methionine
	0.05 g
Phenylalanine
0.01 g	0.13 g
Tyrosine
	0.11 g
Valine
0.01 g	0.17 g
Arginine
0.01 g	0.17 g
Histidine
	0.07 g
Alanine
0.01 g	0.15 g
Aspartic acid
0.07 g	0.25 g
Glutamic acid
0.03 g	0.36 g
Glycine
0.01 g	0.14 g
Proline
0.01 g	0.12 g
Serine
0.01 g	0.11 g
Other
Water
85.56 g	91.21 g
Ash
0.19 g	1.81 g

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