Spinach (frozen, chopped or leaf, unprepared) nutrition facts
100 grams of spinach, frozen, chopped or leaf, unprepared contain 29 calories, 3.6 g of protein, 4.2 g of carbohydrates and 0.6 g of fat. It is an excellent source of vitamin K (310% DV), vitamin A (65% DV), folate (36% DV) and manganese (31% 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 K310%
- Vitamin A65%
- Folate36%
- Manganese31%
- Vitamin E19%
- Magnesium18%
% 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 | 586 µg | 65% |
| Vitamin C | 5.5 mg | 6% |
| Vitamin E | 2.9 mg | 19% |
| Vitamin K | 372 µg | 310% |
| Thiamin (B1) | 0.09 mg | 8% |
| Riboflavin (B2) | 0.22 mg | 17% |
| Niacin (B3) | 0.51 mg | 3% |
| Pantothenic acid (B5) | 0.09 mg | 2% |
| Vitamin B6 | 0.17 mg | 10% |
| Folate | 145 µg | 36% |
| Vitamin B12 | 0 µg | 0% |
| Choline | 22.1 mg | 4% |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 129 mg | 10% |
| Iron | 1.89 mg | 11% |
| Potassium | 346 mg | 7% |
| Magnesium | 75 mg | 18% |
| Phosphorus | 49 mg | 4% |
| Zinc | 0.56 mg | 5% |
| Copper | 0.14 mg | 16% |
| Manganese | 0.7 mg | 31% |
| Selenium | 6 µg | 11% |
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | - |
| Monounsaturated fat | 0 g | - |
| Polyunsaturated fat | 0.08 g | - |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Water | 90.2 g | - |
| Caffeine | 0 mg | - |
| Alcohol | 0 g | - |
How it compares to other vegetables and vegetable products
| Per 100 g | Spinach (frozen, chopped or leaf, unprepared) | Category average | Difference |
|---|---|---|---|
| Calories | 29 | 63.7 | -54% |
| Protein | 3.63 g | 2.82 g | +29% |
| Total carbohydrate | 4.21 g | 12.5 g | -66% |
| Total fat | 0.57 g | 1.01 g | -44% |
| Dietary fiber | 2.9 g | 3 g | -3% |
| Total sugars | 0.65 g | 3.34 g | -81% |
| Sodium | 74 mg | 157 mg | -53% |
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Source: USDA FoodData Central, SR Legacy, FDC ID 169287. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.