Vegetables and Vegetable Products

Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt

100 grams of spinach (frozen, chopped or leaf, cooked, boiled, drained, with salt) has 34 calories, 4 g of protein, 0.87 g of total fat and 4.8 g of carbohydrate, including 3.7 g of fiber. These figures come from USDA FoodData Central (USDA SR Legacy), in data USDA published Apr 1, 2019.

USDA SR LegacyFDC ID 170124

Amount

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Portion weights are from USDA. The page recalculates in your browser.

Nutrition data per 100 g

Calories34

Amount% Daily Value*

  • Total fat 0.87 g 1%
  • Saturated fat 0.04 g 0%
  • Trans fat 0 g
  • Monounsaturated fat 0 g
  • Polyunsaturated fat 0.09 g
  • Cholesterol 0 mg 0%
  • Sodium 322 mg 14%
  • Total carbohydrate 4.8 g 2%
  • Dietary fiber 3.7 g 13%
  • Total sugars 0.51 g
  • Protein 4 g 8%

* % Daily Value uses the FDA Daily Values for adults and children 4 years and older (21 CFR 101.9). A dash means USDA does not report that value for this food.

Key numbers per 100 g

Calories

34

Protein

4g

Total fat

0.87g

Carbohydrate

4.8g

Protein supplies about 47% of the calories in this food, using 4 calories per gram of protein. It has 322 mg of sodium per 100 g (14% of the 2,300 mg Daily Value).

This page shows laboratory and reference data for a generic food, not a specific product label. Packaged foods can differ, so check the label on the package you buy. This is not medical or nutrition advice.

Vitamins and minerals

Amounts per 100 g. Only nutrients USDA reports for this food are listed.

NutrientAmount% Daily ValueDaily Value
Vitamin A (RAE)603 mcg67%900 mcg
Vitamin C2.2 mg2%90 mg
Vitamin D0 mcg0%20 mcg
Vitamin E3.5 mg24%15 mg
Vitamin K541 mcg451%120 mcg
Thiamin (B1)0.08 mg7%1.2 mg
Riboflavin (B2)0.18 mg14%1.3 mg
Niacin (B3)0.44 mg3%16 mg
Vitamin B60.14 mg8%1.7 mg
Folate121 mcg30%400 mcg
Vitamin B120 mcg0%2.4 mcg
Choline24.8 mg5%550 mg
Calcium153 mg12%1,300 mg
Iron2 mg11%18 mg
Potassium302 mg6%4,700 mg
Magnesium82 mg20%420 mg
Phosphorus50 mg4%1,250 mg
Zinc0.49 mg4%11 mg
Copper0.16 mg18%0.9 mg
Selenium5.5 mcg10%55 mcg
Water88.9 g——
Caffeine0 mg——

Percent Daily Values are reference numbers for comparing foods, not personal targets.

Portion sizes and weights

Household measures that USDA lists for spinach (frozen, chopped or leaf, cooked, boiled, drained, with salt), with their weight in grams and the calories in each.

PortionWeightCaloriesProtein
0.5 cup95 g323.8 g
1 package (10 oz) yields220 g758.8 g

About these numbers

USDA FoodData Central reports nutrients per 100 grams of the edible portion. SR Legacy values come from the final release of the USDA National Nutrient Database for Standard Reference, which USDA no longer updates. Values from SR Legacy final release (April 2018). Rounded for display; per-portion figures are calculated from the 100 g values.

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Sources

  • U.S. Department of Agriculture, Agricultural Research Service. FoodData Central — USDA SR Legacy, FDC ID 170124 (fdc.nal.usda.gov), published Apr 1, 2019.
  • FDA Daily Values for adults and children 4 years and older (21 CFR 101.9) (fda.gov, eCFR).
  • USDA and FDA do not endorse OpenPlate. Not medical or nutrition advice.