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Spinach

Spinach · Spinacia oleracea

Spinach, frozen, chopped or leaf, unprepared

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, unprepared'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.

1%
29 kcal Calories
7%
3.6 g Protein
2%
4.2 g Carbs
1%
0.6 g Fat

Excellent nutrient density 79/100

How many beneficial nutrients Spinach, frozen, chopped or leaf, unprepared 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, unprepared come from — the split across carbs, fat & protein.

What Spinach, frozen, chopped or leaf, unprepared 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 K310% Vitamin A (RAE)65% Folate (B9)36% Manganese31% Vitamin E19% Magnesium18% Riboflavin (B2)17% Copper16% Iron11% Selenium11% Dietary Fiber10% Vitamin B610%

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.

CarbohydratesAmount% DV
Total Carbohydrate4.2 g
2%
Dietary Fiber2.9 g
10%
Starch0.0 g—
Total Sugars0.7 g—
Fats & Fatty AcidsAmount% DV
Total Fat0.6 g
1%
Saturated Fat0.0 g
0%
Monounsaturated Fat0.0 g—
Polyunsaturated Fat0.1 g—
Trans Fat0.0 g—
Omega-3 Fatty Acids82.0 mg—
Omega-6 Fatty Acids0.0 mg—
Protein & Amino AcidsAmount% DV
Protein3.6 g
7%
Histidine49.0 mg—
Isoleucine126.0 mg—
Leucine202.0 mg—
Lysine251.0 mg—
Methionine52.0 mg—
Phenylalanine207.0 mg—
Threonine217.0 mg—
Tryptophan100.0 mg—
Valine178.0 mg—
VitaminsAmount% DV
Vitamin A (RAE)586.0 mcg
65%
Vitamin C5.5 mg
6%
Vitamin D0.0 mcg
0%
Vitamin E2.9 mg
19%
Vitamin K372.0 mcg
310%
Thiamin (B1)0.1 mg
8%
Riboflavin (B2)0.2 mg
17%
Niacin (B3)0.5 mg
3%
Vitamin B60.2 mg
10%
Folate (B9)145.0 mcg
36%
Vitamin B120.0 mcg
0%
Pantothenic Acid (B5)0.1 mg
2%
Choline22.1 mg
4%
Betaine117.4 mg—
MineralsAmount% DV
Calcium129.0 mg
10%
Iron1.9 mg
11%
Magnesium75.0 mg
18%
Phosphorus49.0 mg
4%
Potassium346.0 mg
7%
Sodium74.0 mg
3%
Zinc0.6 mg
5%
Copper0.1 mg
16%
Manganese0.7 mg
31%
Selenium6.0 mcg
11%
SterolsAmount% DV
Cholesterol0.0 mg
0%
Phytosterols~—
OtherAmount% DV
Alcohol0.0 g—
Caffeine0.0 mg—
Theobromine0.0 mg—
Ash1.4 g—

About Spinach, frozen, chopped or leaf, unprepared

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, unprepared?

There are 29 calories in 100 g of Spinach, frozen, chopped or leaf, unprepared, or about 82 calories in 1 package (10 oz) (284 g).

How much protein is in Spinach, frozen, chopped or leaf, unprepared?

Spinach, frozen, chopped or leaf, unprepared contains 3.6 g of protein per 100 g.

How many carbs are in Spinach, frozen, chopped or leaf, unprepared?

Spinach, frozen, chopped or leaf, unprepared has 4.2 g of carbohydrates per 100 g.

How much fat is in Spinach, frozen, chopped or leaf, unprepared?

Spinach, frozen, chopped or leaf, unprepared provides 0.6 g of total fat per 100 g.

What is Spinach, frozen, chopped or leaf, unprepared a good source of?

Spinach, frozen, chopped or leaf, unprepared is an excellent source of Vitamin K (310% DV), Vitamin A (RAE) (65% DV), Folate (B9) (36% DV) and Manganese (31% DV) and a good source of Vitamin E, Magnesium, Riboflavin (B2), Copper, Iron and Selenium (per 100 g). Daily Values are based on a 2,000-calorie diet.

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