Vegetables and Vegetable Products
Spinach, frozen, chopped or leaf, unprepared (Includes foods for USDA's Food Distribution Program)
100 grams of spinach (frozen, chopped or leaf, unprepared (Includes foods for USDA's Food Distribution Program)) has 29 calories, 3.6 g of protein, 0.57 g of total fat and 4.2 g of carbohydrate, including 2.9 g of fiber. These figures come from USDA FoodData Central (USDA SR Legacy), in data USDA published Apr 1, 2019.
USDA SR LegacyFDC ID 169287
Amount
Portion weights are from USDA. The page recalculates in your browser.
Nutrition data per 100 g
Calories29
Amount% Daily Value*
- Total fat 0.57 g 1%
- Saturated fat 0.04 g 0%
- Trans fat 0 g
- Monounsaturated fat 0 g
- Polyunsaturated fat 0.08 g
- Cholesterol 0 mg 0%
- Sodium 74 mg 3%
- Total carbohydrate 4.2 g 2%
- Dietary fiber 2.9 g 10%
- Total sugars 0.65 g
- Protein 3.6 g 7%
* % 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
29
Protein
3.6g
Total fat
0.57g
Carbohydrate
4.2g
Protein supplies about 50% of the calories in this food, using 4 calories per gram of protein. It has 74 mg of sodium per 100 g (3% 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.
| Nutrient | Amount | % Daily Value | Daily Value |
|---|---|---|---|
| Vitamin A (RAE) | 586 mcg | 65% | 900 mcg |
| Vitamin C | 5.5 mg | 6% | 90 mg |
| Vitamin D | 0 mcg | 0% | 20 mcg |
| Vitamin E | 2.9 mg | 19% | 15 mg |
| Vitamin K | 372 mcg | 310% | 120 mcg |
| Thiamin (B1) | 0.09 mg | 8% | 1.2 mg |
| Riboflavin (B2) | 0.22 mg | 17% | 1.3 mg |
| Niacin (B3) | 0.51 mg | 3% | 16 mg |
| Vitamin B6 | 0.17 mg | 10% | 1.7 mg |
| Folate | 145 mcg | 36% | 400 mcg |
| Vitamin B12 | 0 mcg | 0% | 2.4 mcg |
| Choline | 22.1 mg | 4% | 550 mg |
| Calcium | 129 mg | 10% | 1,300 mg |
| Iron | 1.9 mg | 11% | 18 mg |
| Potassium | 346 mg | 7% | 4,700 mg |
| Magnesium | 75 mg | 18% | 420 mg |
| Phosphorus | 49 mg | 4% | 1,250 mg |
| Zinc | 0.56 mg | 5% | 11 mg |
| Copper | 0.14 mg | 16% | 0.9 mg |
| Selenium | 6 mcg | 11% | 55 mcg |
| Water | 90.2 g | — | — |
| Caffeine | 0 mg | — | — |
Percent Daily Values are reference numbers for comparing foods, not personal targets.
Advertisement
Portion sizes and weights
Household measures that USDA lists for spinach (frozen, chopped or leaf, unprepared (Includes foods for USDA's Food Distribution Program)), with their weight in grams and the calories in each.
| Portion | Weight | Calories | Protein |
|---|---|---|---|
| 1 cup | 156 g | 45 | 5.7 g |
| 1 package (10 oz) | 284 g | 82 | 10.3 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.
Advertisement
Similar foods in Vegetables and Vegetable Products
- Spinach souffle 172 kcal
- Spinach, baby 20.7 kcal
- Spinach, canned, no salt added, solids and liquids 19 kcal
- Spinach, canned, regular pack, drained solids 23 kcal
- Spinach, canned, regular pack, solids and liquids 19 kcal
- Spinach, cooked, boiled, drained, with salt 23 kcal
- Spinach, cooked, boiled, drained, without salt 23 kcal
- Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt 34 kcal
- Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt 34 kcal
- Spinach, mature 21.6 kcal
All vegetables and vegetable products Compare with another food
On Amazon
Popular kitchen picks
As an Amazon Associate I earn from qualifying purchases.
Sources
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central — USDA SR Legacy, FDC ID 169287 (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.