Spinach (frozen, chopped or leaf, cooked, boiled, drained, salted) nutrition facts
Per 1 cup · 190 g
of a 2,000 cal day
- Protein7.6g37% of calories
- Carbs9.1g44% of calories
- Fat1.7g19% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Spinach (frozen, chopped or leaf, cooked, boiled, drained, salted) (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). Keep an eye on sodium, which provides 27% of the daily value.
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
- Sodium27%
Vitamins & minerals
Amounts for 1 cup (190 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 1,146 μg | 127% |
| Vitamin C | 4 mg | 5% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 7 mg | 45% |
| Vitamin K | 1,027 μg | 856% |
| Thiamine | 0.1 mg | 12% |
| Riboflavin (B2) | 0.3 mg | 26% |
| Niacin | 1 mg | 5% |
| Vitamin B6 | 0.3 mg | 20% |
| Folate (B9) | 230 μg | 57% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.1 mg | 3% |
| Choline | 47 mg | 9% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 291 mg | 29% |
| Iron | 4 mg | 47% |
| Potassium | 574 mg | 12% |
| Magnesium | 156 mg | 37% |
| Phosphorus | 95 mg | 14% |
| Zinc | 1 mg | 8% |
| Copper | 0.3 mg | 34% |
| Manganese | 1 mg | 59% |
| Selenium | 10 μg | 19% |
Full breakdown · 38 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 13,750 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fructose | 0.2 g | — |
| Galactose | 0 g | — |
| Glucose | 0.4 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.1 g | — |
| Isoleucine | 0.2 g | — |
| Lactose | 0 g | — |
| Leucine | 0.4 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.5 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 0 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 0.2 g | — |
| Proline | 0.4 g | — |
| Retinol | 0 μg | — |
| Serine | 0.3 g | — |
| Starch | 0 g | — |
| Sucrose | 0.4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 0.3 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
- Spinach (frozen, chopped or leaf, cooked, boiled, drained, salted)34
- Spinach (frozen, chopped or leaf, cooked, boiled, drained, unsalted)34
- Spinach (frozen, chopped or leaf)29
- Marketside Fresh Spinach24
- Spinach (raw)23
- Spinach (cooked, boiled, drained, unsalted)23
- Spinach (cooked, boiled, drained, salted)23
Similar foods
7 calSpinach (raw)1 cup−58 cal
45 calSpinach (frozen, chopped or leaf)1 cup−20 cal
41 calSpinach (cooked, boiled, drained, unsalted)1 cup−24 cal
65 calSpinach (frozen, chopped or leaf, cooked, boiled, drained, unsalted)1 cupsame cal
41 calSpinach (cooked, boiled, drained, salted)1 cup−24 cal
20 calMarketside Fresh Spinach4 cups−45 cal
Burning 65 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 12minWalking (3.5 mph)
- 8minCycling (moderate)
- 5minRunning (6 mph)
- 9minSwimming laps
Common questions
How many calories are in Spinach (frozen, chopped or leaf, cooked, boiled, drained, salted)?
One serving of Spinach (frozen, chopped or leaf, cooked, boiled, drained, salted) (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, salted) 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, salted) 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, salted)?
612 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Spinach (frozen, chopped or leaf, cooked, boiled, drained, salted)?
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.
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