Spinachfrozen, chopped or leaf, unprepared
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Nutrition Facts
Serving size1 cup (156 g)
Amount per serving
Calories
% Daily Value*
Total Fat 0.89 g1%
Saturated Fat 0.06 g0%
Trans Fat 0 g
Cholesterol 0 mg0%
Sodium 115 mg5%
Total Carbohydrate 6.6 g2%
Dietary Fiber 4.5 g16%
Total Sugars 1 g
Protein 5.7 g
Vitamin D 0 mcg0%
Calcium 201 mg15%
Iron 2.9 mg16%
Potassium 540 mg11%
* 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. “—” = no data.
All nutrients
Per 1 cup (156 g).
| Nutrient | Amount | % DV | Per 100 g | |
|---|---|---|---|---|
| Calories & macronutrients | ||||
| Calories | 45 kcal | 29 kcal | ||
| Protein | 5.7 g | 11% | 3.6 g | |
| Carbohydrate | 6.6 g | 2% | 4.2 g | |
| Fiber | 4.5 g | 16% | 2.9 g | |
| Total sugars | 1 g | 0.65 g | ||
| Total fat | 0.89 g | 1% | 0.57 g | |
| Saturated fat | 0.06 g | 0% | 0.04 g | |
| Monounsaturated fat | 0 g | 0 g | ||
| Polyunsaturated fat | 0.13 g | 0.08 g | ||
| Trans fat | 0 g | 0 g | ||
| Cholesterol | 0 mg | 0% | 0 mg | |
| Vitamins | ||||
| Vitamin A (RAE) | 914 mcg | 102% | 586 mcg | |
| Vitamin C | 8.6 mg | 10% | 5.5 mg | |
| Vitamin D | 0 mcg | 0% | 0 mcg | |
| Vitamin E | 4.5 mg | 30% | 2.9 mg | |
| Vitamin K | 580 mcg | 484% | 372 mcg | |
| Thiamin (B1) | 0.15 mg | 12% | 0.09 mg | |
| Riboflavin (B2) | 0.35 mg | 27% | 0.22 mg | |
| Niacin (B3) | 0.79 mg | 5% | 0.51 mg | |
| Vitamin B6 | 0.27 mg | 16% | 0.17 mg | |
| Folate (DFE) | 226 mcg | 57% | 145 mcg | |
| Vitamin B12 | 0 mcg | 0% | 0 mcg | |
| Pantothenic acid (B5) | 0.15 mg | 3% | 0.09 mg | |
| Choline | 34 mg | 6% | 22 mg | |
| Minerals | ||||
| Calcium | 201 mg | 15% | 129 mg | |
| Iron | 2.9 mg | 16% | 1.9 mg | |
| Magnesium | 117 mg | 28% | 75 mg | |
| Phosphorus | 76 mg | 6% | 49 mg | |
| Potassium | 540 mg | 11% | 346 mg | |
| Sodium | 115 mg | 5% | 74 mg | |
| Zinc | 0.87 mg | 8% | 0.56 mg | |
| Copper | 0.22 mg | 25% | 0.14 mg | |
| Manganese | 1.1 mg | 48% | 0.7 mg | |
| Selenium | 9.4 mcg | 17% | 6 mcg | |
| Other | ||||
| Omega-3 ALA | 0.13 g | 8% | 0.08 g | |
| Omega-3 EPA | 0 g | 0 g | ||
| Omega-3 DHA | 0 g | 0 g | ||
| Water | 141 g | 90 g | ||
| Alcohol | 0 g | 0 g | ||
| Caffeine | 0 mg | 0 mg | ||
% DV = share of the FDA Daily Value for adults (a 2,000-calorie reference diet; adequate intake where no Daily Value exists). “—” means USDA has no measurement for this nutrient, which is not the same as zero.
Contaminants
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Other forms of spinach
- Spinachfrozen, chopped or leaf, cooked, boiled, drained, without salt32 kcal per 0.5 cupRich in Vitamin K
- Spinachcanned, regular pack, drained solids49 kcal per 1 cupRich in Vitamin K
- Spinachcanned, regular pack, solids and liquids44 kcal per 1 cupRich in Vitamin K
- Spinachcooked, boiled, drained, without salt41 kcal per 1 cupRich in Vitamin K
- Spinachmature18 kcal per 1 standard servingRich in Vitamin K
- Spinachfrozen, chopped or leaf, cooked, boiled, drained, with salt32 kcal per 0.5 cupRich in Vitamin K
- Spinachbaby18 kcal per 1 standard servingRich in Vitamin A
- Spinachcooked, boiled, drained, with salt41 kcal per 1 cupRich in Vitamin K
Nutritionally similar foods
- Beet greensraw26 kcal per 100 gRich in Vitamin K
- Collardsfrozen, chopped, cooked, boiled, drained, without salt61 kcal per 1 cup, choppedRich in Vitamin K
- Mustard greensfrozen, cooked, boiled, drained, without salt29 kcal per 1 cup, choppedRich in Vitamin K
- Turnip greensfrozen, cooked, boiled, drained, without salt48 kcal per 1 cupRich in Vitamin K
- Turnip greens and turnipsfrozen, cooked, boiled, drained, without salt57 kcal per 1 cupRich in Vitamin K
- Kalefrozen, cooked, boiled, drained, without salt42 kcal per 1 cup, cookedRich in Vitamin K
Where this data comes from
USDA’s long-standing Standard Reference database (final release April 2018).
- Dataset
- USDA FoodData Central, SR Legacy
- Published
- April 1, 2019
- Release used
- FoodData Central SR Legacy 2018-04
Values are per 100 g of edible portion, scaled to the serving you choose. USDA data is public domain. For general information, not medical advice.