Spinach, canned, regular pack, solids and liquids
* 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 | 13.5 MG | 15% | |
| Thiamin | 0.0 MG | 2% | |
| Riboflavin | 0.1 MG | 8% | |
| Niacin | 0.3 MG | 2% | |
| Pantothenic acid | 0.0 MG | 1% | |
| Vitamin B-6 | 0.1 MG | 5% | |
| Folate, total | 58 UG | 15% | |
| Choline, total | 15.2 MG | 3% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 404 UG | 45% | |
| Vitamin E (alpha-tocopherol) | 1.6 MG | 11% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 380.8 UG | 317% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 83 MG | 6% | |
| Iron, Fe | 1.6 MG | 9% | |
| Magnesium, Mg | 56 MG | 13% | |
| Phosphorus, P | 32 MG | 3% | |
| Potassium, K | 230 MG | 5% | |
| Sodium, Na | 319 MG | 14% | |
| Zinc, Zn | 0.4 MG | 4% | |
| Copper, Cu | 0.1 MG | 13% | |
| Manganese, Mn | 0.5 MG | 21% | |
| Selenium, Se | 1.2 UG | 2% |
Nutrition Highlights
- Very low in calories (19 kcal per 100g), suitable for weight management.
- Very low in fat (0.4g per 100g).
- Good source of Manganese, Mn (21% DV).
- Good source of Vitamin A, RAE (45% DV).
- Rich source of Vitamin K (phylloquinone) (317% of Daily Value per 100g).
About Spinach, canned, regular pack, solids and liquids
This leafy green vegetable, when canned with its liquid, offers a convenient way to enjoy the nutritional benefits of spinach year-round. The canning process preserves most of the vegetable's nutrients, making it a good source of vitamins A and K, as well as folate and iron. The liquid in the can contains water-soluble vitamins that leach out during the canning process, so using both the solids and liquids maximizes the nutritional value. While canned spinach has a softer texture than fresh, it still provides dietary fiber and antioxidants that support overall health.
In the kitchen, canned spinach can be used in various dishes where its tender texture works well. It's excellent in dips, quiches, and casseroles, or stirred into soups and stews at the end of cooking. The mild flavor pairs well with dairy products, making it a natural choice for creamy pasta dishes or as a base for green smoothies. When using canned spinach, it's important to consider that it may contain added sodium for preservation, so rinsing it before use can help reduce the salt content if needed. For those looking to increase their vegetable intake without the prep work of fresh greens, canned spinach offers a practical and nutritious option that can be stored for extended periods.
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