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Spinach (frozen, chopped or leaf)
Vegetables

Spinach (frozen, chopped or leaf) nutrition facts

Per 1 cup · 156 g

Calories
45
2%
of a 2,000 cal day
  • Protein
    5.7g
    40% of calories
  • Carbs
    6.6g
    46% of calories
  • Fat
    0.9g
    14% of calories
Portion
  • ✓ Low fat
  • ✓ Low saturated fat
  • ✓ Low sodium
  • ✓ Cholesterol free

At a glance

One serving of Spinach (frozen, chopped or leaf) (1 cup, 156 g) has 45 calories, with 5.7 g of protein, 6.6 g of carbohydrates and 0.9 g of fat. Most of its energy comes from carbs (46% of calories). It is high in Vitamin A (102% DV), Vitamin E (30% DV) and Vitamin K (484% DV).

Per 100 g
29cal
very low energy density
Protein per 100 cal
13g
Net carbs
2g
carbs minus fiber
Fiber
4.5g
1 g sugar

High in

20%+ of the daily value

  • Vitamin A102%
  • Vitamin E30%
  • Vitamin K484%
  • Riboflavin (B2)27%
  • Vitamin B621%
  • Folate (B9)57%

Good source of

10–19% of the daily value

  • Dietary fiber16%
  • Vitamin C10%
  • Thiamine12%
  • Potassium11%
  • Phosphorus11%
  • Selenium17%

Watch

20%+ of the daily value

Nothing notable

Vitamins & minerals

Amounts for 1 cup (156 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A914 μg
102%
Vitamin C9 mg
10%
Vitamin D0 μg
0%
Vitamin E5 mg
30%
Vitamin K580 μg
484%
Thiamine0.1 mg
12%
Riboflavin (B2)0.3 mg
27%
Niacin1 mg
5%
Vitamin B60.3 mg
21%
Folate (B9)226 μg
57%
Vitamin B120 μg
0%
Pantothenic acid0.1 mg
3%
Choline34 mg
6%

Minerals

NutrientAmount% Daily Value
Calcium201 mg
20%
Iron3 mg
37%
Potassium540 mg
11%
Magnesium117 mg
28%
Phosphorus76 mg
11%
Zinc1 mg
8%
Copper0.2 mg
25%
Manganese1 mg
48%
Selenium9 μg
17%
Full breakdown · 38 more nutrients
NutrientAmount% Daily Value
Alanine0.3 g—
Alpha carotene0 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene10,975 μg—
Caffeine0 mg—
Cystine0 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fructose0.3 g—
Galactose0 g—
Glucose0.4 g—
Glutamic acid1 g—
Glycine0.3 g—
Histidine0.1 g—
Isoleucine0.2 g—
Lactose0 g—
Leucine0.3 g—
Lycopene0 μg—
Lysine0.4 g—
Maltose0 g—
Methionine0.1 g—
Monounsaturated fats0 g—
Phenylalanine0.3 g—
Polyunsaturated fats0.1 g—
Proline0.3 g—
Retinol0 μg—
Serine0.3 g—
Starch0 g—
Sucrose0.4 g—
Theobromine0 mg—
Threonine0.3 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.2 g—
Tyrosine0.3 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.

  • 9min
    Walking (3.5 mph)
  • 5min
    Cycling (moderate)
  • 4min
    Running (6 mph)
  • 6min
    Swimming laps

Common questions

How many calories are in Spinach (frozen, chopped or leaf)?

One serving of Spinach (frozen, chopped or leaf) (1 cup) has 45 calories, which works out to 29 calories per 100 g. That is about 2.3% of a 2,000-calorie day.

Is Spinach (frozen, chopped or leaf) high in protein?

Not especially. It has 5.7 g of protein per serving, and protein supplies 40% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Spinach (frozen, chopped or leaf) 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 (frozen, chopped or leaf)?

115 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Spinach (frozen, chopped or leaf)?

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

Recipes with spinach

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