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
Once cooked and drained, frozen spinach becomes quite concentrated. The protein reading is among the higher you will see for a cooked leafy vegetable, and the fiber holds up well. Fat is negligible. This is the form most recipes call for when they specify "cooked frozen spinach" - squeezed dry, it integrates smoothly into spanakopita, creamed spinach, or casseroles without adding excess moisture. Nutritionally it punches above its weight for something so unassuming.
Dietary Information
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt is considered low-carb and keto-friendly, low-fat, very low in calories, making it a suitable choice for various dietary plans.
Notable micronutrients in Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt include Vitamin K (phylloquinone) (451% DV) , Vitamin A, RAE (67% DV) , Manganese, Mn (31% DV) , Folate, total (30% DV) , and Vitamin E (alpha-tocopherol) (24% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 34 calories per 100 grams, Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt gets 47% of its calories from protein, 56% from carbohydrates, and 23% from fat. This is lower than most foods and comparable to fruits and vegetables.
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