Spinachfrozen, chopped or leaf, cooked, boiled, drained, without salt
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Nutrition Facts
Serving size0.5 cup (95 g)
Amount per serving
Calories
% Daily Value*
Total Fat 0.83 g1%
Saturated Fat 0.15 g1%
Trans Fat 0 g
Cholesterol 0 mg0%
Sodium 92 mg4%
Total Carbohydrate 4.6 g2%
Dietary Fiber 3.5 g13%
Total Sugars 0.48 g
Protein 3.8 g
Vitamin D 0 mcg0%
Calcium 145 mg11%
Iron 1.9 mg10%
Potassium 287 mg6%
* 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 0.5 cup (95 g).
| Nutrient | Amount | % DV | Per 100 g | |
|---|---|---|---|---|
| Calories & macronutrients | ||||
| Calories | 32 kcal | 34 kcal | ||
| Protein | 3.8 g | 8% | 4 g | |
| Carbohydrate | 4.6 g | 2% | 4.8 g | |
| Fiber | 3.5 g | 13% | 3.7 g | |
| Total sugars | 0.48 g | 0.51 g | ||
| Total fat | 0.83 g | 1% | 0.87 g | |
| Saturated fat | 0.15 g | 1% | 0.16 g | |
| Monounsaturated fat | 0 g | 0 g | ||
| Polyunsaturated fat | 0.35 g | 0.37 g | ||
| Trans fat | 0 g | 0 g | ||
| Cholesterol | 0 mg | 0% | 0 mg | |
| Vitamins | ||||
| Vitamin A (RAE) | 573 mcg | 64% | 603 mcg | |
| Vitamin C | 2.1 mg | 2% | 2.2 mg | |
| Vitamin D | 0 mcg | 0% | 0 mcg | |
| Vitamin E | 3.4 mg | 22% | 3.5 mg | |
| Vitamin K | 514 mcg | 428% | 541 mcg | |
| Thiamin (B1) | 0.07 mg | 6% | 0.08 mg | |
| Riboflavin (B2) | 0.17 mg | 13% | 0.18 mg | |
| Niacin (B3) | 0.42 mg | 3% | 0.44 mg | |
| Vitamin B6 | 0.13 mg | 8% | 0.14 mg | |
| Folate (DFE) | 115 mcg | 29% | 121 mcg | |
| Vitamin B12 | 0 mcg | 0% | 0 mcg | |
| Pantothenic acid (B5) | 0.07 mg | 1% | 0.08 mg | |
| Choline | 24 mg | 4% | 25 mg | |
| Minerals | ||||
| Calcium | 145 mg | 11% | 153 mg | |
| Iron | 1.9 mg | 10% | 2 mg | |
| Magnesium | 78 mg | 19% | 82 mg | |
| Phosphorus | 48 mg | 4% | 50 mg | |
| Potassium | 287 mg | 6% | 302 mg | |
| Sodium | 92 mg | 4% | 97 mg | |
| Zinc | 0.47 mg | 4% | 0.49 mg | |
| Copper | 0.15 mg | 17% | 0.16 mg | |
| Manganese | 0.68 mg | 30% | 0.72 mg | |
| Selenium | 5.2 mcg | 9% | 5.5 mcg | |
| Other | ||||
| Omega-3 ALA | 0.35 g | 22% | 0.37 g | |
| Omega-3 EPA | 0 g | 0 g | ||
| Omega-3 DHA | 0 g | 0 g | ||
| Water | 84 g | 89 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, with salt32 kcal per 0.5 cupRich in Vitamin K
- Spinachcooked, boiled, drained, without salt41 kcal per 1 cupRich in Vitamin K
- Spinachfrozen, chopped or leaf, unprepared45 kcal per 1 cupRich in Vitamin K
- Spinachcooked, boiled, drained, with salt41 kcal per 1 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
- Spinachmature18 kcal per 1 standard servingRich in Vitamin K
- Spinachcanned, no salt added, solids and liquids44 kcal per 1 cupRich in Vitamin K
Nutritionally similar foods
- Mustard greensfrozen, cooked, boiled, drained, without salt29 kcal per 1 cup, choppedRich in Vitamin K
- Collardsfrozen, chopped, cooked, boiled, drained, without salt61 kcal per 1 cup, choppedRich in Vitamin K
- Beet greensraw26 kcal per 100 gRich 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.