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Spinach (canned, regular pack, drained)
Vegetables

Spinach (canned, regular pack, drained) nutrition facts

Per 1 cup · 214 g

Calories
49
3%
of a 2,000 cal day
  • Protein
    6g
    38% of calories
  • Carbs
    7.3g
    46% of calories
  • Fat
    1.1g
    16% of calories
Portion
  • ✓ Low fat
  • ✓ Low saturated fat
  • ✓ Cholesterol free

At a glance

One serving of Spinach (canned, regular pack, drained) (1 cup, 214 g) has 49 calories, with 6 g of protein, 7.3 g of carbohydrates and 1.1 g of fat. Most of its energy comes from carbs (46% of calories). It is high in Vitamin A (117% DV), Vitamin C (34% DV) and Vitamin E (28% DV). Keep an eye on sodium, which provides 30% of the daily value.

Per 100 g
23cal
very low energy density
Protein per 100 cal
12g
Net carbs
2g
carbs minus fiber
Fiber
5.1g
0.9 g sugar

High in

20%+ of the daily value

  • Vitamin A117%
  • Vitamin C34%
  • Vitamin E28%
  • Vitamin K823%
  • Riboflavin (B2)23%
  • Folate (B9)52%

Good source of

10–19% of the daily value

  • Dietary fiber18%
  • Vitamin B616%
  • Potassium16%
  • Phosphorus13%

Watch

20%+ of the daily value

  • Sodium30%

Vitamins & minerals

Amounts for 1 cup (214 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A1,049 μg
117%
Vitamin C31 mg
34%
Vitamin D0 μg
0%
Vitamin E4 mg
28%
Vitamin K988 μg
823%
Thiamine0 mg
3%
Riboflavin (B2)0.3 mg
23%
Niacin1 mg
5%
Vitamin B60.2 mg
16%
Folate (B9)210 μg
52%
Vitamin B120 μg
0%
Pantothenic acid0.1 mg
2%
Choline39 mg
7%

Minerals

NutrientAmount% Daily Value
Calcium272 mg
27%
Iron5 mg
62%
Potassium740 mg
16%
Magnesium163 mg
39%
Phosphorus94 mg
13%
Zinc1 mg
9%
Copper0.4 mg
43%
Manganese1 mg
56%
Selenium3 μg
5%
Full breakdown · 31 more nutrients
NutrientAmount% Daily Value
Alanine0.3 g—
Alpha carotene0 μg—
Arginine0.3 g—
Aspartic acid1 g—
Beta carotene12,585 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Glutamic acid1 g—
Glycine0.3 g—
Histidine0.1 g—
Isoleucine0.3 g—
Leucine0.5 g—
Lycopene0 μg—
Lysine0.4 g—
Methionine0.1 g—
Monounsaturated fats0 g—
Phenylalanine0.3 g—
Polyunsaturated fats0.5 g—
Proline0.2 g—
Retinol0 μg—
Serine0.2 g—
Theobromine0 mg—
Threonine0.3 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 49 calories

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

  • 9min
    Walking (3.5 mph)
  • 6min
    Cycling (moderate)
  • 4min
    Running (6 mph)
  • 7min
    Swimming laps

Common questions

How many calories are in Spinach (canned, regular pack, drained)?

One serving of Spinach (canned, regular pack, drained) (1 cup) has 49 calories, which works out to 23 calories per 100 g. That is about 2.5% of a 2,000-calorie day.

Is Spinach (canned, regular pack, drained) high in protein?

Not especially. It has 6 g of protein per serving, and protein supplies 38% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Spinach (canned, regular pack, drained) keto-friendly?

It is hard to fit into a strict keto diet. One serving has 2 g of net carbs and 46% 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, drained)?

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

How much sugar is in Spinach (canned, regular pack, drained)?

0.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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