Spinach, canned, regular pack, drained solids
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 14.3 MG | 16% | |
| Thiamin | 0.0 MG | 1% | |
| Riboflavin | 0.1 MG | 11% | |
| Niacin | 0.4 MG | 2% | |
| Pantothenic acid | 0.0 MG | 1% | |
| Vitamin B-6 | 0.1 MG | 6% | |
| Folate, total | 98 UG | 25% | |
| Choline, total | 18.4 MG | 3% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 490 UG | 54% | |
| Vitamin E (alpha-tocopherol) | 1.9 MG | 13% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 461.6 UG | 385% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 127 MG | 10% | |
| Iron, Fe | 2.3 MG | 13% | |
| Magnesium, Mg | 76 MG | 18% | |
| Phosphorus, P | 44 MG | 4% | |
| Potassium, K | 346 MG | 7% | |
| Sodium, Na | 322 MG | 14% | |
| Zinc, Zn | 0.5 MG | 4% | |
| Copper, Cu | 0.2 MG | 20% | |
| Manganese, Mn | 0.6 MG | 26% | |
| Selenium, Se | 1.4 UG | 3% |
Nutrition Highlights
- Very low in calories (23 kcal per 100g), suitable for weight management.
- Very low in fat (0.5g per 100g).
- Good source of Copper, Cu (20% DV).
- Good source of Manganese, Mn (26% DV).
- Good source of Folate, total (25% DV).
- Rich source of Vitamin A, RAE (54% of Daily Value per 100g).
About Spinach, canned, regular pack, drained solids
This leafy green vegetable, when canned and drained, offers a convenient way to enjoy its nutritional benefits without the need for washing and trimming. The canning process concentrates its nutrients, making it a compact source of vitamins and minerals. It's particularly rich in vitamin K, which plays a crucial role in blood clotting and bone health, and vitamin A in the form of beta-carotene, important for vision and immune function. The vegetable also provides a good amount of iron, though it's worth noting that the form of iron present is non-heme, which is less readily absorbed by the body than the heme iron found in animal products. To enhance iron absorption, pairing it with a source of vitamin C, such as citrus fruits or tomatoes, can be beneficial.
In the kitchen, this versatile ingredient can be incorporated into a variety of dishes. Its soft texture after canning makes it ideal for blending into smoothies, adding to soups and stews, or mixing into pasta sauces for a nutrient boost. It can also be used as a filling for quiches, omelets, or savory pies, or simply heated and seasoned as a quick side dish. When using it in recipes, keep in mind that it's already cooked, so it requires minimal additional cooking time to prevent it from becoming too soft or losing its vibrant color. Its slightly salty taste, due to the canning process, means you may want to adjust the amount of added salt in your recipes accordingly.
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