Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
* 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 | 2.2 MG | 2% | |
| Thiamin | 0.1 MG | 7% | |
| Riboflavin | 0.2 MG | 14% | |
| Niacin | 0.4 MG | 3% | |
| Pantothenic acid | 0.1 MG | 2% | |
| Vitamin B-6 | 0.1 MG | 8% | |
| Folate, total | 121 UG | 30% | |
| Choline, total | 24.8 MG | 5% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 603 UG | 67% | |
| Vitamin E (alpha-tocopherol) | 3.5 MG | 24% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 540.7 UG | 451% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 153 MG | 12% | |
| Iron, Fe | 2.0 MG | 11% | |
| Magnesium, Mg | 82 MG | 20% | |
| Phosphorus, P | 50 MG | 4% | |
| Potassium, K | 302 MG | 6% | |
| Sodium, Na | 322 MG | 14% | |
| Zinc, Zn | 0.5 MG | 4% | |
| Copper, Cu | 0.2 MG | 18% | |
| Manganese, Mn | 0.7 MG | 31% | |
| Selenium, Se | 5.5 UG | 10% |
Nutrition Highlights
- Very low in calories (34 kcal per 100g), suitable for weight management.
- Very low in fat (0.9g per 100g).
- Good source of dietary fiber (3.7g per 100g).
- Good source of Magnesium, Mg (20% DV).
- Good source of Manganese, Mn (31% DV).
- Good source of Folate, total (30% DV).
About Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
This leafy green vegetable, when frozen and then cooked, offers a nutrient-dense addition to meals with a surprisingly low calorie count. After boiling and draining, it becomes tender and concentrated in flavor, making it easy to incorporate into a variety of dishes. It's an excellent source of vitamin K, vitamin A, folate, and iron, as well as providing a good amount of fiber to support digestive health. The protein content is notably higher than many other vegetables, which can be helpful for those looking to add more plant-based protein to their diet. However, it's worth noting that spinach contains oxalates, which can bind to calcium and affect absorption, so pairing it with calcium-rich foods in moderation is wise for those concerned about mineral intake.
In the kitchen, this cooked spinach is incredibly versatile. It can be stirred into soups, blended into smoothies, or mixed into casseroles and pasta dishes for added color and nutrition. It's also a classic filling for savory pastries like spanakopita or a hearty addition to quiches and frittatas. Because it's already cooked and drained, it's convenient to use straight from the freezer, saving time without sacrificing nutritional value. Whether you're boosting the nutrient profile of a meal or simply adding a pop of green, this staple vegetable is a reliable and healthy choice.
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