Vegetables • Deep Nutrition Analytics
Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Delivering 34 kcal per 100 grams, Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt functions as a vegetables with balanced macronutrients (34 kcal) driving its core energy contribution. Remarkably, just 100g supplies an outstanding 451% DV of Vitamin K (541 µg), ranking it among the most concentrated natural sources. With a remarkably low energy density (0.3 kcal/g), it offers exceptional micronutrient yield per calorie.
- Protein
- 4 g
- Carbohydrates
- 4.8 g
- Fat
- 0.9 g
- Fiber
- 3.7 g
Produce Profile: Hydration & Micronutrients
Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt provides natural botanical nutrition with 34 calories per 100g. Providing 3.7g of dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Antioxidant Vitamin E
Packs 3.5 mg of Vitamin E (24% DV), a potent lipid-soluble antioxidant that protects cell membranes from oxidative stress.
Nutrient Density Payload
Contains 6 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Energy | 143 kJ |
| Total lipid (fat) | 0.9 g |
| Carbohydrate, by difference | 4.8 g |
| Energy | 34 kcal |
| Total Sugars | 0.5 g |
| Fiber, total dietary | 3.7 g |
| Protein | 4 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin K | 541 µg |
| Vitamin A | 603 µg |
| Manganese | 0.7 mg |
| Vitamin E | 3.5 mg |
| Magnesium | 82 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, IU | 12100 IU |
| Vitamin A, RAE | 603 µg |
| Vitamin E (alpha-tocopherol) | 3.5 mg |
| Vitamin B-6 | 0.1 mg |
| Vitamin C, total ascorbic acid | 2.2 mg |
| Vitamin K (phylloquinone) | 541 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Sodium, Na | 322 mg |
| Calcium, Ca | 153 mg |
| Potassium, K | 302 mg |
| Zinc, Zn | 0.5 mg |
| Selenium, Se | 5.5 µg |
| Copper, Cu | 0.2 mg |
| Manganese, Mn | 0.7 mg |
| Iron, Fe | 2 mg |
| Magnesium, Mg | 82 mg |
| Phosphorus, P | 50 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Isoleucine | 0.1 g |
| Leucine | 0.2 g |
| Lysine | 0.3 g |
| Cystine | 0 g |
| Valine | 0.2 g |
| Arginine | 0.5 g |
| Histidine | 0 g |
| Aspartic acid | 0.4 g |
| Serine | 0.2 g |
| PUFA 18:3 | 0.1 g |
| SFA 16:0 | 0 g |
| Choline, total | 24.8 mg |
| Tryptophan | 0.1 g |
| Threonine | 0.2 g |
| Methionine | 0.1 g |
| Phenylalanine | 0.2 g |
| Tyrosine | 0.2 g |
| Alanine | 0.2 g |
| Glutamic acid | 0.5 g |
| Glycine | 0.2 g |
| Proline | 0.2 g |
| Folate, food | 121 µg |
| Folate, DFE | 121 µg |
| Betaine | 112 mg |
| Fatty acids, total polyunsaturated | 0.1 g |
| Fatty acids, total saturated | 0 g |
| Sucrose | 0.2 g |
| Glucose | 0.2 g |
| Water | 88.9 g |
| Lutein + zeaxanthin | 15700 µg |
| Tocopherol, beta | 0 mg |
| Tocopherol, gamma | 0.2 mg |
| Niacin | 0.4 mg |
| Pantothenic acid | 0.1 mg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.2 mg |
| Folate, total | 121 µg |
| Carotene, beta | 7240 µg |
| Ash | 1.4 g |
| Fructose | 0.1 g |
Serving calculator
Common serving sizes
- cup95 g
- package (10 oz) yields220 g
Compare Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt with Category Peers
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt vs Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Compared to Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt, Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt has 0% more fiber and 1% higher calories per 100g.
Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt vs Turnip greens and turnips, frozen, cooked, boiled, drained, with salt
Compared to Turnip greens and turnips, frozen, cooked, boiled, drained, with salt, Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt has 88% less Vitamin C and 1% lower calories per 100g.
Frequently Asked Questions
How many calories are in Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt?
A standard 100-gram serving of Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt contains 34 calories (142 kJ), alongside 4g of protein, 4.8g of carbohydrates, and 0.9g of fat.
In common serving sizes:- 95g (cup): ~32 kcal
- 220g (package (10 oz) yields): ~75 kcal
Is Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt suitable for a keto or low-carb diet?
Yes. With only 1.1g of net carbs per 100g (4.8g total carbohydrates minus 3.7g dietary fiber), Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt are:
- Vitamin K: 541 µg (451% of your daily value)
- Vitamin A: 603 µg (67% of your daily value)
- Manganese: 0.717 mg (31% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 170124).