Spinach Chopped or Leaf Drained Without Salt (Frozen, Cooked, Boiled)
SR Legacy·Comprehensive Reference DataStandard Reference Legacy database is a comprehensive compilation of nutrient data maintained by the USDA. It covers a wide range of foods with reliable reference values.Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Vegetables and Vegetable Products
A 100g serving covers 451% of the daily recommended Vitamin K, making Spinach Chopped or Leaf Drained Without Salt (Frozen, Cooked, Boiled) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (4g), fat (0.9g), and carbohydrates (4.8g) per 100g. With 34 calories per 100g, Spinach Chopped or Leaf Drained Without Salt (Frozen, Cooked, Boiled) fits comfortably into calorie-controlled meal plans without sacrificing volume. Sodium is modest at 97mg per 100g, well within limits for heart-healthy eating patterns. Fiber content sits at 3.7g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Nutritionally broad, Spinach Chopped or Leaf Drained Without Salt (Frozen, Cooked, Boiled) delivers meaningful amounts of 12 different vitamins and minerals above 10% of daily value.
Calorie Distribution
- Protein37%4 g
- Fat18%0.87 g
- Carbs45%4.8 g
Serving Size
% Daily Value
per 100g serving · FDA 2020 reference
Nutrition Facts per 100g
| Water | 88.9 | G |
| Energy | 34.0 | KCAL |
| Protein | 4.0 | G |
| Total lipid (fat) | 0.87 | G |
| Carbohydrate, by difference | 4.8 | G |
| Fiber, total dietary | 3.7 | G |
| Total Sugars | 0.51 | G |
| Cholesterol | 0 | MG |
| Vitamin C, total ascorbic acid | 2.2 | MG |
| Thiamin | 0.08 | MG |
| Riboflavin | 0.18 | MG |
| Niacin | 0.44 | MG |
| Vitamin B-6 | 0.14 | MG |
| Folate, total | 121 | UG |
| Vitamin B-12 | 0 | UG |
| Vitamin A, RAE | 603 | UG |
| Vitamin E (alpha-tocopherol) | 3.5 | MG |
| Vitamin D (D2 + D3) | 0 | UG |
| Vitamin K (phylloquinone) | 541 | UG |
| Calcium, Ca | 153 | MG |
| Iron, Fe | 2.0 | MG |
| Magnesium, Mg | 82.0 | MG |
| Phosphorus, P | 50.0 | MG |
| Potassium, K | 302 | MG |
| Sodium, Na | 97.0 | MG |
| Zinc, Zn | 0.49 | MG |
| Copper, Cu | 0.16 | MG |
| Manganese, Mn | 0.72 | MG |
| Selenium, Se | 5.5 | UG |
| Energy | 143 | kJ |
| Ash | 1.4 | G |
| Sucrose | 0.21 | G |
| Glucose | 0.20 | G |
| Fructose | 0.09 | G |
| Lactose | 0 | G |
| Maltose | 0 | G |
| Galactose | 0 | G |
| Starch | 0 | G |
| Pantothenic acid | 0.07 | MG |
| Folic acid | 0 | UG |
| Folate, food | 121 | UG |
| Folate, DFE | 121 | UG |
| Choline, total | 24.8 | MG |
| Betaine | 112 | MG |
| Vitamin B-12, added | 0 | UG |
| Retinol | 0 | UG |
| Carotene, beta | 7237 | UG |
| Carotene, alpha | 0 | UG |
| Cryptoxanthin, beta | 0 | UG |
| Vitamin A, IU | 12061 | IU |
| Lycopene | 0 | UG |
| Lutein + zeaxanthin | 15690 | UG |
| Vitamin E, added | 0 | MG |
| Tocopherol, beta | 0.01 | MG |
| Tocopherol, gamma | 0.17 | MG |
| Tocopherol, delta | 0 | MG |
| Tocotrienol, alpha | 0 | MG |
| Tocotrienol, beta | 0 | MG |
| Tocotrienol, gamma | 0 | MG |
| Tocotrienol, delta | 0 | MG |
| Vitamin D (D2 + D3), International Units | 0 | IU |
| Vitamin K (Dihydrophylloquinone) | 0 | UG |
| Fatty acids, total saturated | 0.16 | G |
| SFA 4:0 | 0 | G |
| SFA 6:0 | 0 | G |
| SFA 8:0 | 0 | G |
| SFA 10:0 | 0 | G |
| SFA 12:0 | 0 | G |
| SFA 14:0 | 0 | G |
| SFA 15:0 | 0 | G |
| SFA 16:0 | 0.16 | G |
| SFA 17:0 | 0 | G |
| SFA 18:0 | 0 | G |
| SFA 20:0 | 0 | G |
| SFA 22:0 | 0 | G |
| SFA 24:0 | 0 | G |
| Fatty acids, total monounsaturated | 0 | G |
| MUFA 14:1 | 0 | G |
| MUFA 16:1 | 0 | G |
| MUFA 18:1 | 0 | G |
| MUFA 20:1 | 0 | G |
| MUFA 22:1 | 0 | G |
| Fatty acids, total polyunsaturated | 0.37 | G |
| PUFA 18:2 | 0 | G |
| PUFA 18:3 | 0.37 | G |
| PUFA 18:4 | 0 | G |
| PUFA 20:4 | 0 | G |
| PUFA 20:5 n-3 (EPA) | 0 | G |
| PUFA 22:5 n-3 (DPA) | 0 | G |
| PUFA 22:6 n-3 (DHA) | 0 | G |
| Fatty acids, total trans | 0 | G |
| Tryptophan | 0.10 | G |
| Threonine | 0.22 | G |
| Isoleucine | 0.13 | G |
| Leucine | 0.20 | G |
| Lysine | 0.26 | G |
| Methionine | 0.05 | G |
| Cystine | 0.03 | G |
| Phenylalanine | 0.21 | G |
| Tyrosine | 0.22 | G |
| Valine | 0.18 | G |
| Arginine | 0.49 | G |
| Histidine | 0.05 | G |
| Alanine | 0.22 | G |
| Aspartic acid | 0.44 | G |
| Glutamic acid | 0.52 | G |
| Glycine | 0.23 | G |
| Proline | 0.20 | G |
| Serine | 0.17 | G |
| Alcohol, ethyl | 0 | G |
| Caffeine | 0 | MG |
| Theobromine | 0 | MG |
Common Serving Sizes
| Serving | Cal | Protein | Fat | Carbs |
|---|---|---|---|---|
| cup (95g) | 32 | 3.8g | 0.8g | 4.6g |
| package (10 oz) yields (220g) | 75 | 8.8g | 1.9g | 10.6g |
Scaled from Spinach Chopped or Leaf Drained Without Salt (Frozen, Cooked, Boiled)'s per-100g values using USDA portion data.
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Nutritionally Similar Foods
Based on protein, fat, carbs, fiber, and 11 other nutrients
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Nutrient Highlights
- Spinach Chopped or Leaf Drained Without Salt (Frozen, Cooked, Boiled) is a excellent source of Magnesium (20% DV) — see top foods ranked by Magnesium
- Spinach Chopped or Leaf Drained Without Salt (Frozen, Cooked, Boiled) is a good source of Fiber (13% DV) — see top foods ranked by Fiber
- Spinach Chopped or Leaf Drained Without Salt (Frozen, Cooked, Boiled) is a good source of Calcium (12% DV) — see top foods ranked by Calcium
- Spinach Chopped or Leaf Drained Without Salt (Frozen, Cooked, Boiled) is a good source of Iron (11% DV) — see top foods ranked by Iron
Dietary Considerations
Spinach Chopped or Leaf Drained Without Salt (Frozen, Cooked, Boiled) is naturally low in sodium at 97mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.
Spinach Chopped or Leaf Drained Without Salt (Frozen, Cooked, Boiled) is a meaningful source of folate at 121mcg per 100g, important during pregnancy. See the Pregnancy Nutrition Guide.
The antioxidant content of Spinach Chopped or Leaf Drained Without Salt (Frozen, Cooked, Boiled) supports anti-inflammatory dietary patterns. See the Anti-Inflammatory Diet Guide.
Rankings Among 8,262 USDA Foods
- Magnesium: top 9% (#744 of 8,262)
- Calcium: top 10% (#826 of 8,262)
- Fiber: top 15% (#1,239 of 8,262)
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Nutrition Facts
Serving Size 100g
* 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.
Data Source
Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 169288.
View on USDA FoodData Central →