Spinach · Spinacia oleracea

Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt

Nutrition facts per 100 g · edible portion

Vegetables

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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, frozen, chopped or leaf, cooked, boiled, drained, without salt'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.

34 kcal Calories

4.0 g Protein

4.8 g Carbs

0.9 g Fat

Excellent nutrient density 74/100

How many beneficial nutrients Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt 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, frozen, chopped or leaf, cooked, boiled, drained, without salt come from — the split across carbs, fat & protein.

34 kcal / serving

45% from carbs

Carbs 45%

4.8 g per serving
Fat 18%

0.9 g per serving
Protein 37%

4.0 g per serving

What Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt 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 K451% Vitamin A (RAE)67% Manganese31% Folate (B9)30% Vitamin E24% Magnesium20% Copper18% Riboflavin (B2)14% Dietary Fiber13% Calcium12% Iron11% Selenium10%

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	4.8 g	2%
Dietary Fiber	3.7 g	13%
Starch	0.0 g	—
Total Sugars	0.5 g	—
Sucrose	0.2 g	—
Glucose	0.2 g	—
Fructose	0.1 g	—
Lactose	0.0 g	—
Maltose	0.0 g	—
Galactose	0.0 g	—

Fats & Fatty Acids	Amount	% DV
Total Fat	0.9 g	1%
Saturated Fat	0.2 g	1%
Monounsaturated Fat	0.0 g	—
Polyunsaturated Fat	0.4 g	—
Trans Fat	0.0 g	—
Omega-3 Fatty Acids	371.0 mg	—
Omega-6 Fatty Acids	0.0 mg	—
Butyric Acid	0.0 mg	—
Caproic Acid	0.0 mg	—
Caprylic Acid	0.0 mg	—
Capric Acid	0.0 mg	—
Lauric Acid	0.0 mg	—
Myristic Acid	0.0 mg	—
Palmitic Acid	157.0 mg	—
Stearic Acid	0.0 mg	—
Arachidic Acid	0.0 mg	—
Behenic Acid	0.0 mg	—
Palmitoleic Acid	0.0 mg	—
Oleic Acid	0.0 mg	—
Gadoleic Acid	0.0 mg	—
Erucic Acid	0.0 mg	—
Linoleic Acid	0.0 mg	—
Arachidonic Acid	0.0 mg	—
Eicosapentaenoic Acid (EPA)	0.0 mg	—
Docosahexaenoic Acid (DHA)	0.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	4.0 g	8%
Histidine	49.0 mg	—
Isoleucine	128.0 mg	—
Leucine	205.0 mg	—
Lysine	256.0 mg	—
Methionine	53.0 mg	—
Phenylalanine	211.0 mg	—
Threonine	220.0 mg	—
Tryptophan	101.0 mg	—
Valine	181.0 mg	—
Alanine	222.0 mg	—
Arginine	489.0 mg	—
Aspartic Acid	436.0 mg	—
Cystine	29.0 mg	—
Glutamic Acid	516.0 mg	—
Glycine	225.0 mg	—
Proline	201.0 mg	—
Serine	173.0 mg	—
Tyrosine	219.0 mg	—

Vitamins	Amount	% DV
Vitamin A (RAE)	603.0 mcg	67%
Vitamin C	2.2 mg	2%
Vitamin D	0.0 mcg	0%
Vitamin E	3.5 mg	24%
Vitamin K	540.7 mcg	451%
Thiamin (B1)	0.1 mg	7%
Riboflavin (B2)	0.2 mg	14%
Niacin (B3)	0.4 mg	3%
Vitamin B6	0.1 mg	8%
Folate (B9)	121.0 mcg	30%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid (B5)	0.1 mg	2%
Choline	24.8 mg	5%
Betaine	112.0 mg	—

Minerals	Amount	% DV
Calcium	153.0 mg	12%
Iron	2.0 mg	11%
Magnesium	82.0 mg	20%
Phosphorus	50.0 mg	4%
Potassium	302.0 mg	6%
Sodium	97.0 mg	4%
Zinc	0.5 mg	4%
Copper	0.2 mg	18%
Manganese	0.7 mg	31%
Selenium	5.5 mcg	10%

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

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

About Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt

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, frozen, chopped or leaf, cooked, boiled, drained, without salt?

There are 34 calories in 100 g of Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt, or about 75 calories in 1 package (10 oz) yields (220 g).

How much protein is in Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt?

Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt contains 4.0 g of protein per 100 g.

How many carbs are in Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt?

Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt has 4.8 g of carbohydrates per 100 g.

How much fat is in Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt?

Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt provides 0.9 g of total fat per 100 g.

What is Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt a good source of?

Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt is an excellent source of Vitamin K (451% DV), Vitamin A (RAE) (67% DV), Manganese (31% DV), Folate (B9) (30% DV), Vitamin E (24% DV) and Magnesium (20% DV) and a good source of Copper, Riboflavin (B2), Dietary Fiber, Calcium, Iron and Selenium (per 100 g). Daily Values are based on a 2,000-calorie diet.