cherry image
Spinach (canned, regular pack, solids and liquids)
Vegetables

Spinach (canned, regular pack, solids and liquids) nutrition facts

Per 1 cup · 234 g

Calories
45
2%
of a 2,000 cal day
  • Protein
    4.9g
    36% of calories
  • Carbs
    6.8g
    50% of calories
  • Fat
    0.9g
    15% of calories
Portion
  • ✓ Low fat
  • ✓ Low saturated fat
  • ✓ Cholesterol free

At a glance

One serving of Spinach (canned, regular pack, solids and liquids) (1 cup, 234 g) has 45 calories, with 4.9 g of protein, 6.8 g of carbohydrates and 0.9 g of fat. Most of its energy comes from carbs (50% of calories). It is high in Vitamin A (84% DV), Vitamin C (35% DV) and folate (b9) (34% DV). Keep an eye on sodium, which provides 32% of the daily value.

Per 100 g
19cal
very low energy density
Protein per 100 cal
11g
Net carbs
3g
carbs minus fiber
Fiber
3.7g

High in

20%+ of the daily value

  • Vitamin A84%
  • Vitamin C35%
  • Folate (B9)34%
  • Iron46%
  • Magnesium31%
  • Copper30%

Good source of

10–19% of the daily value

  • Dietary fiber13%
  • Riboflavin (B2)19%
  • Vitamin B614%
  • Calcium19%
  • Potassium11%
  • Phosphorus11%

Watch

20%+ of the daily value

  • Sodium32%

Vitamins & minerals

Amounts for 1 cup (234 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A753 μg
84%
Vitamin C32 mg
35%
Vitamin D0 μg
0%
Thiamine0 mg
4%
Riboflavin (B2)0.2 mg
19%
Niacin1 mg
4%
Vitamin B60.2 mg
14%
Folate (B9)136 μg
34%
Vitamin B120 μg
0%
Pantothenic acid0.1 mg
2%

Minerals

NutrientAmount% Daily Value
Calcium194 mg
19%
Iron4 mg
46%
Potassium538 mg
11%
Magnesium131 mg
31%
Phosphorus75 mg
11%
Zinc1 mg
9%
Copper0.3 mg
30%
Manganese1 mg
50%
Selenium3 μg
5%
Full breakdown · 26 more nutrients
NutrientAmount% Daily Value
Alanine0.2 g—
Arginine0.3 g—
Aspartic acid0.4 g—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Glutamic acid1 g—
Glycine0.2 g—
Histidine0.1 g—
Isoleucine0.3 g—
Leucine0.4 g—
Lysine0.3 g—
Methionine0.1 g—
Monounsaturated fats0 g—
Phenylalanine0.2 g—
Polyunsaturated fats0.4 g—
Proline0.2 g—
Retinol0 μg—
Serine0.2 g—
Threonine0.2 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.1 g—
Tyrosine0.2 g—
Valine0.3 g—

How it compares

Calories per 100 g, so different serving sizes compare fairly.

Similar foods

Burning 45 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 8min
    Walking (3.5 mph)
  • 5min
    Cycling (moderate)
  • 4min
    Running (6 mph)
  • 6min
    Swimming laps

Common questions

How many calories are in Spinach (canned, regular pack, solids and liquids)?

One serving of Spinach (canned, regular pack, solids and liquids) (1 cup) has 45 calories, which works out to 19 calories per 100 g. That is about 2.2% of a 2,000-calorie day.

Is Spinach (canned, regular pack, solids and liquids) high in protein?

Not especially. It has 4.9 g of protein per serving, and protein supplies 36% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Spinach (canned, regular pack, solids and liquids) keto-friendly?

It is hard to fit into a strict keto diet. One serving has 3 g of net carbs and 50% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Spinach (canned, regular pack, solids and liquids)?

747 mg per serving, which is high (20% or more of the 2,300 mg daily value).

Recipes with spinach

More vegetables

View all