Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
FDC ID: 169288
At a glance
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt is a low-calorie food in the Vegetables and Vegetable Products category, providing 34 kcal per 100g. Each 100g supplies 4.0g of protein, 0.9g of fat, 4.8g of carbohydrates. It is an especially good source of vitamin c (601% of the Daily Value), vitamin a (67% of the Daily Value), manganese (31% of the Daily Value). All values are per 100g and based on USDA FoodData Central public-domain data.
Energy
34
kcal
Protein
4.0
g
Total Fat
0.9
g
Total Carbohydrate
4.8
g
Dietary Fiber
3.7
g
Nutrition profile of Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt provides about 34 kcal per 100g, a low energy density. Nutritionally it is low in carbohydrates.
Key nutrients and what they do
- Vitamin C 601%aids collagen formation and iron absorption and is a strong antioxidant
- Vitamin A 67%maintains vision, skin and mucous membranes and acts as an antioxidant
- Manganese 31%supports bone formation and enzymes in carbohydrate/fat metabolism
- Folate 30%supports cell division, DNA synthesis and red blood cell formation
※ % daily value is per 100g against adult reference intakes.
Who it suits
- ✓people managing weight who still want nutrient density
- ✓people focused on skin, immunity or iron absorption
- ✓people focused on eye, skin and mucosal health
- ✓people who are pregnant or planning pregnancy
Things to keep in mind
- !It fits well as part of a varied, balanced diet alongside other foods.
This overview is general information based on public nutrition data and is not intended for diagnosis or treatment. Disclaimer
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Nutrition by Serving Size
| Nutrient | Per 100g | 1 oz (28g) |
|---|---|---|
| Calories | 34 kcal | 10 kcal |
| Protein | 4.0 g | 1.1 g |
| Fat | 0.9 g | 0.2 g |
| Carbs | 4.8 g | 1.4 g |
| Fiber | 3.7 g | 1.0 g |
Serving values are converted from the per-100g data (1 oz = 28.35g). Actual portion weights vary.
Daily Value Radar(% of FDA Daily Value)
Nutrient Rankings(top 15 by % Daily Value)
Explore Vegetables and Vegetable Products Rankings
Full Nutrition Facts(per 100g)
| Nutrient | Amount | % Daily Value | Notes |
|---|---|---|---|
| Energy | 34 kcal | 1.7% | |
| Water | 88.94 g | — | |
| Protein | 4.01 g | 8.0% | |
| Cholesterol | 0 mg | 0.0% | |
| Total Fat | 0.87 g | 1.1% | |
| Total Carbohydrate | 4.80 g | 1.7% | |
| Dietary Fiber | 3.70 g | 13.2% | |
| Sodium | 97 mg | 4.2% | |
| Potassium | 302 mg | 6.4% | |
| Calcium | 153 mg | 11.8% | |
| Magnesium | 82 mg | 19.5% | |
| Phosphorus | 50 mg | 4.0% | |
| Iron | 1.96 mg | 10.9% | |
| Zinc | 0.49 mg | 4.5% | |
| Copper | 0.16 mg | 17.9% | |
| Manganese | 0.72 mg | 31.2% | |
| Selenium | 5.50 μg | 10.0% | |
| Retinol | 0 μg | — | |
| Vitamin A | 603 μgRAE | 67.0% | |
| Vitamin D | 0 μg | 0.0% | |
| Vitamin E | 3.54 mg | 23.6% | |
| Thiamin | 0.08 mg | 6.5% | |
| Riboflavin | 0.18 mg | 13.5% | |
| Niacin | 0.44 mg | 2.7% | |
| Vitamin B6 | 0.14 mg | 8.0% | |
| Vitamin B12 | 0 μg | 0.0% | |
| Folate | 121 μg | 30.3% | |
| Pantothenic Acid | 0 mg | 0.0% | |
| Vitamin C | 540.70 mg | 600.8% |
Frequently Asked Questions
How many calories are in Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt per 100g?
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt has 34 kcal (calories) per 100g.
What are the macros in Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt?
Per 100g, Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt provides 4.0g protein, 0.9g fat, 4.8g carbohydrates.
What vitamins and minerals does Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt provide?
Per 100g, Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt is a notable source of Vitamin C (about 601% of the Daily Value), Vitamin A (about 67% of the Daily Value), Manganese (about 31% of the Daily Value).
Is Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt low in calories?
Yes — Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt has 34 kcal per 100g, while still providing Vitamin C (about 601% of the Daily Value).
What is the source of this nutrition data for Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt?
These per-100g values come from USDA FoodData Central (public domain).
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Data Source
This data is sourced from USDA FoodData Central (Public Domain).
USDA FoodData Central (Public Domain)