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Spinach (frozen, chopped or leaf, cooked, boiled, drained, unsalted)
Vegetables

Spinach (frozen, chopped or leaf, cooked, boiled, drained, unsalted) nutrition facts

Per 1 cup · 190 g

Calories
65
3%
of a 2,000 cal day
  • Protein
    7.6g
    37% of calories
  • Carbs
    9.1g
    44% of calories
  • Fat
    1.7g
    19% of calories
Portion
  • ✓ Low fat
  • ✓ Low saturated fat
  • ✓ Cholesterol free

At a glance

One serving of Spinach (frozen, chopped or leaf, cooked, boiled, drained, unsalted) (1 cup, 190 g) has 65 calories, with 7.6 g of protein, 9.1 g of carbohydrates and 1.7 g of fat. Most of its energy comes from carbs (44% of calories). It is high in dietary fiber (25% DV), Vitamin A (127% DV) and Vitamin E (45% DV).

Per 100 g
34cal
very low energy density
Protein per 100 cal
12g
Net carbs
2g
carbs minus fiber
Fiber
7g
1 g sugar

High in

20%+ of the daily value

  • Dietary fiber25%
  • Vitamin A127%
  • Vitamin E45%
  • Vitamin K856%
  • Riboflavin (B2)26%
  • Vitamin B620%

Good source of

10–19% of the daily value

  • Thiamine12%
  • Potassium12%
  • Phosphorus14%
  • Selenium19%

Watch

20%+ of the daily value

Nothing notable

Vitamins & minerals

Amounts for 1 cup (190 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A1,146 μg
127%
Vitamin C4 mg
5%
Vitamin D0 μg
0%
Vitamin E7 mg
45%
Vitamin K1,027 μg
856%
Thiamine0.1 mg
12%
Riboflavin (B2)0.3 mg
26%
Niacin1 mg
5%
Vitamin B60.3 mg
20%
Folate (B9)230 μg
57%
Vitamin B120 μg
0%
Pantothenic acid0.1 mg
3%
Choline47 mg
9%

Minerals

NutrientAmount% Daily Value
Calcium291 mg
29%
Iron4 mg
47%
Potassium574 mg
12%
Magnesium156 mg
37%
Phosphorus95 mg
14%
Zinc1 mg
8%
Copper0.3 mg
34%
Manganese1 mg
59%
Selenium10 μg
19%
Full breakdown · 38 more nutrients
NutrientAmount% Daily Value
Alanine0.4 g—
Alpha carotene0 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene13,750 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fructose0.2 g—
Galactose0 g—
Glucose0.4 g—
Glutamic acid1 g—
Glycine0.4 g—
Histidine0.1 g—
Isoleucine0.2 g—
Lactose0 g—
Leucine0.4 g—
Lycopene0 μg—
Lysine0.5 g—
Maltose0 g—
Methionine0.1 g—
Monounsaturated fats0 g—
Phenylalanine0.4 g—
Polyunsaturated fats1 g—
Proline0.4 g—
Retinol0 μg—
Serine0.3 g—
Starch0 g—
Sucrose0.4 g—
Theobromine0 mg—
Threonine0.4 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.2 g—
Tyrosine0.4 g—
Valine0.3 g—

How it compares

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

Similar foods

Burning 65 calories

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

  • 12min
    Walking (3.5 mph)
  • 8min
    Cycling (moderate)
  • 5min
    Running (6 mph)
  • 9min
    Swimming laps

Common questions

How many calories are in Spinach (frozen, chopped or leaf, cooked, boiled, drained, unsalted)?

One serving of Spinach (frozen, chopped or leaf, cooked, boiled, drained, unsalted) (1 cup) has 65 calories, which works out to 34 calories per 100 g. That is about 3.2% of a 2,000-calorie day.

Is Spinach (frozen, chopped or leaf, cooked, boiled, drained, unsalted) high in protein?

Not especially. It has 7.6 g of protein per serving, and protein supplies 37% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Spinach (frozen, chopped or leaf, cooked, boiled, drained, unsalted) keto-friendly?

It is hard to fit into a strict keto diet. One serving has 2 g of net carbs and 44% 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, cooked, boiled, drained, unsalted)?

184 mg per serving.

How much sugar is in Spinach (frozen, chopped or leaf, cooked, boiled, drained, unsalted)?

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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