Vegetables · Nutrition facts

Boiled Spinach, Frozen, Chopped or Leaf, without Salt

34 calories and 4 g of protein per 100 g. Reported fiber: 3.7 g.

USDA SR LegacyPublished Apr 2019

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Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt

Source category: Vegetables and Vegetable Products
Nutrition basis: Per 100 g
Source record: USDA FDC 169288
Publication date: Apr 2019

On a 100 g basis, this record has more protein than 76% of 1,428 other complete vegetables profiles.

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The source matters

SR Legacy is USDA’s final historical reference release from 2018. It combines analyses, calculations, and literature. The publication date in FoodData Central is not the date every nutrient was measured.

Read about this dataset

Your portion, your numbers

Amount gUse a portion

32calories

in 95 g

Nutrient	Amount	Daily value
Protein	3.8 g	—
Carbohydrate	4.6 g	2%
Fat	0.8 g	1%
Fiber	3.5 g	13%
Total sugars	0.5 g	—
Sodium	92 mg	4%
Saturated fat	0.1 g	1%
Potassium	287 mg	6%
Calcium	145 mg	11%
Iron	1.86 mg	10%
Magnesium	78 mg	19%
Vitamin C	2.1 mg	2%
Vitamin D	0 µg	0%

Estimated energy from macros

Protein 37%Carbs 45%Fat 18%

Uses 4 kcal/g for protein and carbohydrate, 9 for fat. Fiber, alcohol, and label rounding can make this differ from reported calories.

Daily values use the FDA adult reference for a 2,000-calorie diet. Your needs may differ. A dash means no reported value or no daily value shown.

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These are nutrition comparisons, not equivalent ingredients. Check preparation, taste, serving size, and the current package before making a substitution.

All 112 reported nutrient values Per 100 g

Nutrient	Amount	USDA identifier
Water	88.94 g	1051
Energy	34 kcal	1008
Energy	143 kj	1062
Protein	4.01 g	1003
Total lipid (fat)	0.87 g	1004
Ash	1.39 g	1007
Carbohydrate, by difference	4.8 g	1005
Fiber, total dietary	3.7 g	1079
Sugars, Total	0.51 g	2000
Sucrose	0.21 g	1010
Glucose	0.2 g	1011
Fructose	0.09 g	1012
Lactose	0 g	1013
Maltose	0 g	1014
Galactose	0 g	1075
Starch	0 g	1009
Calcium, Ca	153 mg	1087
Iron, Fe	1.96 mg	1089
Magnesium, Mg	82 mg	1090
Phosphorus, P	50 mg	1091
Potassium, K	302 mg	1092
Sodium, Na	97 mg	1093
Zinc, Zn	0.49 mg	1095
Copper, Cu	0.161 mg	1098
Manganese, Mn	0.717 mg	1101
Selenium, Se	5.5 µg	1103
Vitamin C, total ascorbic acid	2.2 mg	1162
Thiamin	0.078 mg	1165
Riboflavin	0.176 mg	1166
Niacin	0.439 mg	1167
Pantothenic acid	0.075 mg	1170
Vitamin B-6	0.136 mg	1175
Folate, total	121 µg	1177
Folic acid	0 µg	1186
Folate, food	121 µg	1187
Folate, DFE	121 µg	1190
Choline, total	24.8 mg	1180
Betaine	112 mg	1198
Vitamin B-12	0 µg	1178
Vitamin B-12, added	0 µg	1246
Vitamin A, RAE	603 µg	1106
Retinol	0 µg	1105
Carotene, beta	7,237 µg	1107
Carotene, alpha	0 µg	1108
Cryptoxanthin, beta	0 µg	1120
Vitamin A, IU	12,061 iu	1104
Lycopene	0 µg	1122
Lutein + zeaxanthin	15,690 µg	1123
Vitamin E (alpha-tocopherol)	3.54 mg	1109
Vitamin E, added	0 mg	1242
Tocopherol, beta	0.01 mg	1125
Tocopherol, gamma	0.17 mg	1126
Tocopherol, delta	0 mg	1127
Tocotrienol, alpha	0 mg	1128
Tocotrienol, beta	0 mg	1129
Tocotrienol, gamma	0 mg	1130
Tocotrienol, delta	0 mg	1131
Vitamin D (D2 + D3), International Units	0 iu	1110
Vitamin D (D2 + D3)	0 µg	1114
Vitamin K (phylloquinone)	540.7 µg	1185
Vitamin K (Dihydrophylloquinone)	0 µg	1184
Fatty acids, total saturated	0.157 g	1258
SFA 4:0	0 g	1259
SFA 6:0	0 g	1260
SFA 8:0	0 g	1261
SFA 10:0	0 g	1262
SFA 12:0	0 g	1263
SFA 14:0	0 g	1264
SFA 15:0	0 g	1299
SFA 16:0	0.157 g	1265
SFA 17:0	0 g	1300
SFA 18:0	0 g	1266
SFA 20:0	0 g	1267
SFA 22:0	0 g	1273
SFA 24:0	0 g	1301
Fatty acids, total monounsaturated	0 g	1292
MUFA 14:1	0 g	1274
MUFA 16:1	0 g	1275
MUFA 18:1	0 g	1268
MUFA 20:1	0 g	1277
MUFA 22:1	0 g	1279
Fatty acids, total polyunsaturated	0.371 g	1293
PUFA 18:2	0 g	1269
PUFA 18:3	0.371 g	1270
PUFA 18:4	0 g	1276
PUFA 20:4	0 g	1271
PUFA 20:5 n-3 (EPA)	0 g	1278
PUFA 22:5 n-3 (DPA)	0 g	1280
PUFA 22:6 n-3 (DHA)	0 g	1272
Fatty acids, total trans	0 g	1257
Cholesterol	0 mg	1253
Tryptophan	0.101 g	1210
Threonine	0.22 g	1211
Isoleucine	0.128 g	1212
Leucine	0.205 g	1213
Lysine	0.256 g	1214
Methionine	0.053 g	1215
Cystine	0.029 g	1216
Phenylalanine	0.211 g	1217
Tyrosine	0.219 g	1218
Valine	0.181 g	1219
Arginine	0.489 g	1220
Histidine	0.049 g	1221
Alanine	0.222 g	1222
Aspartic acid	0.436 g	1223
Glutamic acid	0.516 g	1224
Glycine	0.225 g	1225
Proline	0.201 g	1226
Serine	0.173 g	1227
Alcohol, ethyl	0 g	1018
Caffeine	0 mg	1057
Theobromine	0 mg	1058

Related reference foods.

Explore more records in the same food group. Preparation and ingredients can change the numbers.

Boiled Spinach, Drained, without SaltUSDA SR Legacy · Apr 2019 Boiled Spinach, Frozen, Chopped or LeafUSDA SR Legacy · Apr 2019 Spinach, Frozen, Chopped or LeafUSDA SR Legacy · Apr 2019 Spinach, MatureUSDA Foundation · Oct 2021