Spinach (frozen, chopped or leaf, cooked, boiled, drained, without salt) nutrition facts
100 grams of spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt contain 34 calories, 4 g of protein, 4.8 g of carbohydrates and 0.9 g of fat. It is an excellent source of vitamin K (451% DV), vitamin A (67% DV), manganese (31% DV) and folate (30% DV).
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Calorie breakdown
Values shown for 100 g.
Rich in
- Vitamin K451%
- Vitamin A67%
- Manganese31%
- Folate30%
- Vitamin E24%
- Magnesium20%
% Daily Value per 100 g
Full nutrient profile
Amounts per 100 g. Change the serving size in the label above.
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin D | 0 µg | 0% |
| Vitamin A | 603 µg | 67% |
| Vitamin C | 2.2 mg | 2% |
| Vitamin E | 3.54 mg | 24% |
| Vitamin K | 541 µg | 451% |
| Thiamin (B1) | 0.08 mg | 7% |
| Riboflavin (B2) | 0.18 mg | 14% |
| Niacin (B3) | 0.44 mg | 3% |
| Pantothenic acid (B5) | 0.08 mg | 2% |
| Vitamin B6 | 0.14 mg | 8% |
| Folate | 121 µg | 30% |
| Vitamin B12 | 0 µg | 0% |
| Choline | 24.8 mg | 5% |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 153 mg | 12% |
| Iron | 1.96 mg | 11% |
| Potassium | 302 mg | 6% |
| Magnesium | 82 mg | 20% |
| Phosphorus | 50 mg | 4% |
| Zinc | 0.49 mg | 4% |
| Copper | 0.16 mg | 18% |
| Manganese | 0.72 mg | 31% |
| Selenium | 5.5 µg | 10% |
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat | 0.16 g | 1% |
| Trans fat | 0 g | - |
| Monounsaturated fat | 0 g | - |
| Polyunsaturated fat | 0.37 g | - |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Water | 88.9 g | - |
| Caffeine | 0 mg | - |
| Alcohol | 0 g | - |
How it compares to other vegetables and vegetable products
| Per 100 g | Spinach (frozen, chopped or leaf, cooked, boiled, drained, without salt) | Category average | Difference |
|---|---|---|---|
| Calories | 34 | 63.7 | -47% |
| Protein | 4.01 g | 2.82 g | +42% |
| Total carbohydrate | 4.8 g | 12.5 g | -61% |
| Total fat | 0.87 g | 1.01 g | -14% |
| Dietary fiber | 3.7 g | 3 g | +23% |
| Total sugars | 0.51 g | 3.34 g | -85% |
| Sodium | 97 mg | 157 mg | -38% |
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Source: USDA FoodData Central, SR Legacy, FDC ID 169288. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.