Spinach Nutrition Facts
9 varieties — data from USDA FoodData Central. • Category: Vegetables and Vegetable Products
All Spinach Varieties
Values per 100g. Click a row for full micronutrient data.
| Variety | Cal | Protein | Fat | Carbs | Fiber | Sodium | Calcium | Iron | Vit C | Potassium |
|---|---|---|---|---|---|---|---|---|---|---|
| Spinach, canned, no salt added, solids and liquids | 19 | 2.1g | 0.4g | 2.9g | 2.2g | 75mg | 83mg | 1.6mg | 13.5mg | 230mg |
| Spinach, canned, regular pack, drained solids | 23 | 2.8g | 0.5g | 3.4g | 2.4g | 322mg | 127mg | 2.3mg | 14.3mg | 346mg |
| Spinach, canned, regular pack, solids and liquids | 19 | 2.1g | 0.4g | 2.9g | 1.6g | 319mg | 83mg | 1.6mg | 13.5mg | 230mg |
| Spinach, cooked, boiled, drained, with salt | 23 | 3g | 0.3g | 3.8g | 2.4g | 306mg | 136mg | 3.6mg | 9.8mg | 466mg |
| Spinach, cooked, boiled, drained, without salt | 23 | 3g | 0.3g | 3.8g | 2.4g | 70mg | 136mg | 3.6mg | 9.8mg | 466mg |
| Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt | 34 | 4g | 0.9g | 4.8g | 3.7g | 322mg | 153mg | 2mg | 2.2mg | 302mg |
| Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt | 34 | 4g | 0.9g | 4.8g | 3.7g | 97mg | 153mg | 2mg | 2.2mg | 302mg |
| Spinach, frozen, chopped or leaf, unprepared (Includes foods for USDA's Food Distribution Program) | 29 | 3.6g | 0.6g | 4.2g | 2.9g | 74mg | 129mg | 1.9mg | 5.5mg | 346mg |
| Spinach, raw | 23 | 2.9g | 0.4g | 3.6g | 2.2g | 79mg | 99mg | 2.7mg | 28.1mg | 558mg |
Recipes using Spinach
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