Weight Loss eBook_Patty 2_16_10

Healthy Weight Loss — Without Dieting

One cup cooked spinach 41 calories

Nutrient %DV

Vitamin K 1111

Vitamin A 377

Manganese 84

Folate 66

Magnesium 39

Iron 36

Vitamin C 29

Vitamin B2 (Riboflavin) 25

Calcium 25

Potassium 24

Vitamin B6 (Pyridoxine) 22

Tryptophan 22

Vitamin E 19

Dietary Fiber 17

Copper 16

Vitamin B1 (Thiamin) 11

Protein 11

Phosphorus 10

Zinc 9

Omega-3 Fatty Acids 6

Vitamin B3 (Niacin) 4

Selenium 4

(Beta-carotene and lutein/zeaxanthin are carotenoids that are also highly

concentrated in spinach. Since there is not a DV for carotenoids, however,

they are not included above.)

As you can see, one cup of cooked spinach contains only 41 calories.
That’s 2.3% of the calories that would be included in a 1,800-calorie
diet. Yet, for just over 2% of your daily calories, you get between 10%
and 100% of the Daily Value for 16 nutrients! In addition to these
remarkable benefits for these nutrients, this one-cup serving of
spinach lets you exceed (by leaps and bounds) your daily intake goals
for vitamin K (1111%) and pro-vitamin A (295%). All of these
amazing benefits and you still have about 1,760 calories left to enjoy