Spinach · Spinacia oleracea

Spinach, canned, no salt added, solids and liquids

Nutrition facts per 100 g · edible portion

Vegetables

Serving size

Compare

11 forms & preparations

Spinach, baby Spinach, canned, no salt added, solids and liquids Spinach, canned, regular pack, drained solids Spinach, canned, regular pack, solids and liquids Spinach, cooked, boiled, drained, with salt Spinach, cooked, boiled, drained, without salt Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt Spinach, frozen, chopped or leaf, unprepared Spinach, mature Spinach, raw

Vegan Keto-friendly Gluten-free Dairy-free

Dietary labels are inferred automatically from Spinach, canned, no salt added, solids and liquids's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

19 kcal Calories

2.1 g Protein

2.9 g Carbs

0.4 g Fat

Excellent nutrient density 68/100

How many beneficial nutrients Spinach, canned, no salt added, solids and liquids delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Spinach, canned, no salt added, solids and liquids come from — the split across carbs, fat & protein.

19 kcal / serving

50% from carbs

Carbs 50%

2.9 g per serving
Fat 14%

0.4 g per serving
Protein 36%

2.1 g per serving

What Spinach, canned, no salt added, solids and liquids is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Vitamin A (RAE)36% Manganese21% Vitamin C15% Folate (B9)14% Magnesium13% Copper13%

Full nutrition breakdown

Beneficial
Moderate
Limit
Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

Carbohydrates	Amount	% DV
Total Carbohydrate	2.9 g	1%
Dietary Fiber	2.2 g	8%

Fats & Fatty Acids	Amount	% DV
Total Fat	0.4 g	0%
Saturated Fat	0.1 g	0%
Monounsaturated Fat	0.0 g	—
Polyunsaturated Fat	0.2 g	—
Trans Fat	0.0 g	—
Omega-3 Fatty Acids	122.0 mg	—
Omega-6 Fatty Acids	23.0 mg	—
Myristic Acid	8.0 mg	—
Palmitic Acid	44.0 mg	—
Stearic Acid	4.0 mg	—
Palmitoleic Acid	5.0 mg	—
Oleic Acid	5.0 mg	—
Linoleic Acid	23.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	2.1 g	4%
Histidine	47.0 mg	—
Isoleucine	108.0 mg	—
Leucine	164.0 mg	—
Lysine	129.0 mg	—
Methionine	39.0 mg	—
Phenylalanine	95.0 mg	—
Threonine	90.0 mg	—
Tryptophan	28.0 mg	—
Valine	119.0 mg	—
Alanine	104.0 mg	—
Arginine	119.0 mg	—
Aspartic Acid	177.0 mg	—
Cystine	25.0 mg	—
Glutamic Acid	253.0 mg	—
Glycine	99.0 mg	—
Proline	82.0 mg	—
Serine	76.0 mg	—
Tyrosine	80.0 mg	—

Vitamins	Amount	% DV
Vitamin A (RAE)	322.0 mcg	36%
Vitamin C	13.5 mg	15%
Vitamin D	0.0 mcg	0%
Vitamin E	~	—
Vitamin K	~	—
Thiamin (B1)	0.0 mg	2%
Riboflavin (B2)	0.1 mg	8%
Niacin (B3)	0.3 mg	2%
Vitamin B6	0.1 mg	5%
Folate (B9)	58.0 mcg	14%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid (B5)	0.0 mg	1%

Minerals	Amount	% DV
Calcium	83.0 mg	6%
Iron	1.6 mg	9%
Magnesium	56.0 mg	13%
Phosphorus	32.0 mg	3%
Potassium	230.0 mg	5%
Sodium	75.0 mg	3%
Zinc	0.4 mg	4%
Copper	0.1 mg	13%
Manganese	0.5 mg	21%
Selenium	1.2 mcg	2%

Sterols	Amount	% DV
Cholesterol	0.0 mg	0%
Phytosterols	~	—

Other	Amount	% DV
Alcohol	0.0 g	—
Caffeine	~	—
Theobromine	~	—
Ash	1.4 g	—

About Spinach, canned, no salt added, solids and liquids

Spinach (Spinacia oleracea) is a leafy green vegetable with tender, dark green leaves and a mild, slightly earthy, faintly mineral flavor. It is one of the most versatile greens around: crisp baby spinach goes straight into salads, sandwiches, and smoothies, while heartier mature leaves stand up to sauteing, wilting into pasta and risotto, or folding into soups, omelets, curries, and dips. Nutritionally it punches well above its weight, delivering vitamin K, vitamin A, folate, iron, magnesium, and antioxidants such as lutein for very few calories.

Because a big bowl of raw spinach cooks down to just a few forkfuls, it is an easy way to slip greens into almost any meal, and a splash of lemon or a pairing with vitamin C helps the body absorb its plant-based iron. Fresh spinach is delicate and bruises easily, so choose crisp, deep-green leaves with no wilting or sliminess, store them dry in the refrigerator, and use within a few days, or reach for frozen spinach, which is picked and packed at its peak.

Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Spinach, canned, no salt added, solids and liquids?

There are 19 calories in 100 g of Spinach, canned, no salt added, solids and liquids, or about 44 calories in 1 cup (234 g).

How much protein is in Spinach, canned, no salt added, solids and liquids?

Spinach, canned, no salt added, solids and liquids contains 2.1 g of protein per 100 g.

How many carbs are in Spinach, canned, no salt added, solids and liquids?

Spinach, canned, no salt added, solids and liquids has 2.9 g of carbohydrates per 100 g.

How much fat is in Spinach, canned, no salt added, solids and liquids?

Spinach, canned, no salt added, solids and liquids provides 0.4 g of total fat per 100 g.

What is Spinach, canned, no salt added, solids and liquids a good source of?

Spinach, canned, no salt added, solids and liquids is an excellent source of Vitamin A (RAE) (36% DV) and Manganese (21% DV) and a good source of Vitamin C, Folate (B9), Magnesium and Copper (per 100 g). Daily Values are based on a 2,000-calorie diet.