Spinach, frozen, chopped or leaf, cooked, boiled, drained, without 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 | 97 MG | 4% | |
| 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, without salt
This leafy green vegetable, when frozen and cooked, offers a convenient and nutrient-dense option for those looking to boost their vegetable intake. The cooking process, which involves boiling and draining without added salt, helps to soften the leaves and make certain nutrients more bioavailable. Despite the reduction in volume that occurs during cooking, this preparation method retains much of the vegetable's nutritional value, making it an excellent source of vitamins and minerals.
One of the standout features of this cooked leafy green is its impressive protein content relative to its calorie count, providing 4 grams of protein for just 34 calories per 100-gram serving. This makes it an excellent choice for those looking to increase their protein intake without significantly increasing their calorie consumption. Additionally, its high fiber content of 3.7 grams per serving supports digestive health and can contribute to feelings of fullness, potentially aiding in weight management. The low fat content and moderate carbohydrate levels further enhance its appeal as a nutritious addition to various diets.
In culinary applications, this versatile vegetable can be incorporated into a wide range of dishes. Its mild flavor and soft texture after cooking make it an ideal addition to soups, stews, and casseroles, where it can blend seamlessly with other ingredients. It can also be used as a nutritious base for dips, mixed into pasta dishes, or served as a simple side dish with a drizzle of olive oil and a squeeze of lemon. For those looking to boost the nutritional content of their meals, adding this cooked leafy green to smoothies or omelets can be an easy and effective strategy. Its convenience as a frozen product also makes it a practical choice for those with busy lifestyles who still want to maintain a healthy, vegetable-rich diet.
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