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[N]extrient

Spinach Chopped or Leaf Unprepared (includes Foods for Usda's Food Distribution Program) (Frozen)

SR Legacy·Comprehensive Reference Data

Spinach, frozen, chopped or leaf, unprepared (Includes foods for USDA's Food Distribution Program)

Vegetables and Vegetable Products

A 100g serving covers 310% of the daily recommended Vitamin K, making Spinach Chopped or Leaf Unprepared (includes Foods for Usda's Food Distribution Program) (Frozen) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (3.6g), fat (0.6g), and carbohydrates (4.2g) per 100g. With 29 calories per 100g, Spinach Chopped or Leaf Unprepared (includes Foods for Usda's Food Distribution Program) (Frozen) fits comfortably into calorie-controlled meal plans without sacrificing volume. Sodium is modest at 74mg per 100g, well within limits for heart-healthy eating patterns. Fiber content sits at 2.9g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Nutritionally broad, Spinach Chopped or Leaf Unprepared (includes Foods for Usda's Food Distribution Program) (Frozen) delivers meaningful amounts of 13 different vitamins and minerals above 10% of daily value.

Calories29KCAL
Protein3.6G
Fat0.57G
Carbs4.2G
Fiber2.9G

Calorie Distribution

36kcal
  • Protein40%3.6 g
  • Fat14%0.57 g
  • Carbs46%4.2 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water90.2G
Energy29.0KCAL
Protein3.6G
Total lipid (fat)0.57G
Carbohydrate, by difference4.2G
Fiber, total dietary2.9G
Total Sugars0.65G
Cholesterol0MG
Vitamin C, total ascorbic acid5.5MG
Thiamin0.09MG
Riboflavin0.22MG
Niacin0.51MG
Vitamin B-60.17MG
Folate, total145UG
Vitamin B-120UG
Vitamin A, RAE586UG
Vitamin E (alpha-tocopherol)2.9MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)372UG
Calcium, Ca129MG
Iron, Fe1.9MG
Magnesium, Mg75.0MG
Phosphorus, P49.0MG
Potassium, K346MG
Sodium, Na74.0MG
Zinc, Zn0.56MG
Copper, Cu0.14MG
Manganese, Mn0.70MG
Selenium, Se6.0UG
Energy120kJ
Ash1.4G
Sucrose0.24G
Glucose0.24G
Fructose0.18G
Lactose0G
Maltose0G
Galactose0G
Starch0G
Pantothenic acid0.09MG
Folic acid0UG
Folate, food145UG
Folate, DFE145UG
Choline, total22.1MG
Betaine117MG
Vitamin B-12, added0UG
Retinol0UG
Carotene, beta7035UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU11726IU
Lycopene0UG
Lutein + zeaxanthin12651UG
Vitamin E, added0MG
Tocopherol, beta0.01MG
Tocopherol, gamma0.14MG
Tocopherol, delta0MG
Tocotrienol, alpha0MG
Tocotrienol, beta0MG
Tocotrienol, gamma0MG
Tocotrienol, delta0MG
Vitamin D (D2 + D3), International Units0IU
Vitamin K (Dihydrophylloquinone)0UG
Fatty acids, total saturated0.04G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00G
SFA 12:00G
SFA 14:00G
SFA 15:00G
SFA 16:00.04G
SFA 17:00G
SFA 18:00G
SFA 20:00G
SFA 22:00G
SFA 24:00G
Fatty acids, total monounsaturated0G
MUFA 14:10G
MUFA 16:10G
MUFA 18:10G
MUFA 20:10G
MUFA 22:10G
Fatty acids, total polyunsaturated0.08G
PUFA 18:20G
PUFA 18:30.08G
PUFA 18:40G
PUFA 20:40G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0G
Fatty acids, total trans0G
Tryptophan0.10G
Threonine0.22G
Isoleucine0.13G
Leucine0.20G
Lysine0.25G
Methionine0.05G
Cystine0.03G
Phenylalanine0.21G
Tyrosine0.21G
Valine0.18G
Arginine0.48G
Histidine0.05G
Alanine0.22G
Aspartic acid0.43G
Glutamic acid0.51G
Glycine0.22G
Proline0.20G
Serine0.17G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
cup (156g)455.7g0.9g6.6g
package (10 oz) (284g)8210.3g1.6g12g

Scaled from Spinach Chopped or Leaf Unprepared (includes Foods for Usda's Food Distribution Program) (Frozen)'s per-100g values using USDA portion data.

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Amaranth Leaves Drained Without Salt (Cooked, Boiled)

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Cowpeas Leafy Tips Drained Without Salt (Cooked, Boiled)

22 kcal4.7g protein

Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Spinach Chopped or Leaf Drained Without Salt (Frozen, Cooked, Boiled)

34 kcal4.01g protein

Spinach Chopped or Leaf Drained with Salt (Frozen, Cooked, Boiled)

34 kcal4.01g protein

Spinach No Salt Added Solids and Liquids (Canned)

19 kcal2.11g protein

Spinach Regular Pack Drained Solids (Canned)

23 kcal2.81g protein

Spinach Regular Pack Solids and Liquids (Canned)

19 kcal2.11g protein

Malabar Spinach (Cooked)

23 kcal2.98g protein

Nutrient Highlights

  • Spinach Chopped or Leaf Unprepared (includes Foods for Usda's Food Distribution Program) (Frozen) is a good source of Magnesium (18% DV) — see top foods ranked by Magnesium
  • Spinach Chopped or Leaf Unprepared (includes Foods for Usda's Food Distribution Program) (Frozen) is a good source of Iron (11% DV) — see top foods ranked by Iron
  • Spinach Chopped or Leaf Unprepared (includes Foods for Usda's Food Distribution Program) (Frozen) is a good source of Fiber (10% DV) — see top foods ranked by Fiber
  • Spinach Chopped or Leaf Unprepared (includes Foods for Usda's Food Distribution Program) (Frozen) is a good source of Calcium (10% DV) — see top foods ranked by Calcium

Dietary Considerations

  • Spinach Chopped or Leaf Unprepared (includes Foods for Usda's Food Distribution Program) (Frozen) is naturally low in sodium at 74mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • Spinach Chopped or Leaf Unprepared (includes Foods for Usda's Food Distribution Program) (Frozen) is a meaningful source of folate at 145mcg per 100g, important during pregnancy. See the Pregnancy Nutrition Guide.

Rankings Among 8,262 USDA Foods

  • Magnesium: top 10% (#826 of 8,262)
  • Calcium: top 14% (#1,157 of 8,262)
  • Fiber: top 19% (#1,570 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in Vitamin CTop foods in MagnesiumTop foods in Zinc
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Nutrition Facts

Serving Size 100g

Calories29
% Daily Value*
Total Fat 0.57G1%
Cholesterol 0MG0%
Sodium 74.0MG3%
Total Carbohydrate 4.2G2%
Dietary Fiber 2.9G10%
Total Sugars 0.65G
Protein 3.6G7%
Vitamin D 0UG0%
Calcium 129MG10%
Iron 1.9MG11%
Potassium 346MG7%

* 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: 169287.

View on USDA FoodData Central →