Calories in Spinat, gefroren, gehäckselt oder geblättert, gekocht, gekocht, entwässert, mit Salz
Generic food Cooked Gemüse
Spinat, gefroren, gehäckselt oder geblättert, gekocht, gekocht, entwässert, mit Salz contains 34 kcal per 100 g. A typical serving of 1 Packung, 10 oz Erträge (220 g) provides about 75 kcal.
Roughly 45 % of its calories come from carbohydrates, with 37 % from protein and 18 % from fat (estimated with general energy factors).
That is close to the median for Gemüse und Gemüseprodukte on FoodFactly (35 kcal per 100 g).
100 g provides 451 % of the Daily Value for Vitamin K, 67 % of the Daily Value for Vitamin A and 31 % of the Daily Value for Mangan.
These values are for the Cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 34 kcal | |
| Total fat M | 0,87 g | 1 % |
| Saturated fat C | 0,036 g | 0,2 % |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0 % |
| Sodium ? | 322 mg | 14 % |
| Total carbohydrates C | 4,8 g | 2 % |
| Dietary fiber M | 3,7 g | 13 % |
| Total sugars M | 0,51 g | |
| Protein M | 4 g | 8 % |
| Vitamin A C | 603 µg | 67 % |
| Vitamin C M | 2,2 mg | 2 % |
| Vitamin D Z | 0 µg | 0 % |
| Vitamin E M | 3,5 mg | 24 % |
| Vitamin K M | 541 µg | 451 % |
| Thiamin (B1) M | 0,078 mg | 7 % |
| Riboflavin (B2) M | 0,18 mg | 14 % |
| Niacin (B3) M | 0,44 mg | 3 % |
| Pantothensäure (B5) M | 0,075 mg | 2 % |
| Vitamin B6 M | 0,14 mg | 8 % |
| Folat (B9) C | 121 µg | 30 % |
| Vitamin B12 Z | 0 µg | 0 % |
| Cholin ? | 24,8 mg | 5 % |
| Calcium M | 153 mg | 12 % |
| Eisen M | 2 mg | 11 % |
| Magnesium M | 82 mg | 20 % |
| Phosphor M | 50 mg | 4 % |
| Kalium M | 302 mg | 6 % |
| Zink M | 0,49 mg | 4 % |
| Kupfer M | 0,16 mg | 18 % |
| Mangan M | 0,72 mg | 31 % |
| Selen M | 5,5 µg | 10 % |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 37 %
- Carbohydrates 45 %
- Fat 18 %
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein4 gin the top quarter of Gemüse und Gemüseprodukte (median 2 g)
- Fiber3,7 gin the top quarter of Gemüse und Gemüseprodukte (median 2,2 g)
- Sugars0,51 gin the lowest quarter of Gemüse und Gemüseprodukte (median 2,3 g)
- Fat0,87 gin the top quarter of Gemüse und Gemüseprodukte (median 0,3 g)
- Saturated fat0,036 gbelow the median for Gemüse und Gemüseprodukte (median 0,052 g)
- Sodium322 mgin the top quarter of Gemüse und Gemüseprodukte (median 36 mg)
- Protein per 100 kcal11,8 gprotein density, useful for comparing foods with different calorie levels
- Water88,9 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Einfach ungesättigtes Fett C | 0 g |
|---|---|
| Mehrfach ungesättigtes Fett C | 0,086 g |
Sugars and starch (7)
| Stärke M | 0 g |
|---|---|
| Saccharose M | 0,21 g |
| Glucose M | 0,2 g |
| Fruktose M | 0,09 g |
| Lactose M | 0 g |
| Maltose M | 0 g |
| Galactose M | 0 g |
Amino acids (18)
| Tryptophan M | 0,1 g |
|---|---|
| Threonin M | 0,22 g |
| Isoleucin M | 0,13 g |
| Leucin M | 0,21 g |
| Lysin M | 0,26 g |
| Methionin M | 0,053 g |
| Cystin M | 0,029 g |
| Phenylalanin M | 0,21 g |
| Tyrosin M | 0,22 g |
| Valin M | 0,18 g |
| Arginin M | 0,49 g |
| Histidin M | 0,049 g |
| Alanin M | 0,22 g |
| Asparaginsäure M | 0,44 g |
| Glutaminsäure M | 0,52 g |
| Glycin M | 0,23 g |
| Prolin M | 0,2 g |
| Serin M | 0,17 g |
Individual fatty acids (25)
| EPA (Omega-3, 20:5 n-3) M | 0 g |
|---|---|
| DHA (Omega-3, 22:6 n-3) M | 0 g |
| Linolsäure (Omega-6, 18:2) M | 0 g |
| SFA 4:0 M | 0 g |
| SFA 6:0 M | 0 g |
| SFA 8:0 M | 0 g |
| SFA 10:0 M | 0 g |
| SFA 12:0 M | 0 g |
| SFA 14:0 M | 0 g |
| SFA 16:0 M | 0,036 g |
| SFA 18:0 M | 0 g |
| SFA 20:0 M | 0 g |
| MUFA 18:1 M | 0 g |
| PUFA 18:3 M | 0,086 g |
| PUFA 20:4 M | 0 g |
| SFA 22:0 M | 0 g |
| MUFA 14:1 M | 0 g |
| MUFA 16:1 M | 0 g |
| PUFA 18:4 M | 0 g |
| MUFA 20:1 M | 0 g |
| MUFA 22:1 M | 0 g |
| PUFA 22:5 n-3 (DPA) M | 0 g |
| SFA 15:0 M | 0 g |
| SFA 17:0 M | 0 g |
| SFA 24:0 M | 0 g |
Carotenoids (14)
| Beta-Carotin I | 7.237 µg |
|---|---|
| Lycopin I | 0 µg |
| Lutein + Zeaxanthin I | 15.690 µg |
| Retinol Z | 0 µg |
| Carotin, alpha I | 0 µg |
| Vitamin D (D2 + D3), Internationale Einheiten Z | 0 IU |
| Cryptoxanthin, beta I | 0 µg |
| Tocopherol, beta M | 0,01 mg |
| Tocopherol, gamma M | 0,17 mg |
| Tocopherol, Delta M | 0 mg |
| Tocotrienol, alpha M | 0 mg |
| Tocotrienol, beta M | 0 mg |
| Tocotrienol, gamma M | 0 mg |
| Tocotrienol, delta M | 0 mg |
Other components (12)
| Wasser M | 88,9 g |
|---|---|
| Koffein Z | 0 mg |
| Asche M | 1,4 g |
| Theobromin Z | 0 mg |
| Energie C | 143 kJ |
| Vitamin A, IE C | 12.061 IU |
| Vitamin K (Dihydrophyllochinon) M | 0 µg |
| Folsäure Z | 0 µg |
| Folat, Lebensmittel M | 121 µg |
| Betain M | 112 mg |
| Vitamin E, zugesetzt Z | 0 mg |
| Vitamin B-12, zugesetzt Z | 0 µg |
Other forms of Spinat
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Spinat, rohöl Raw | 23 | 2,9 g | 3,6 g | 0,39 g |
| Spinat, gekocht, gekocht, entwässert, ohne Salz Cooked | 23 | 3 g | 3,8 g | 0,26 g |
| Spinat, konserven, regelmäßige Packung, feststoffe und Flüssigkeiten Canned | 19 | 2,1 g | 2,9 g | 0,37 g |
| Spinat, konserven, regelmäßige Packung, abgelassene Feststoffe Canned | 23 | 2,8 g | 3,4 g | 0,5 g |
| Spinat, gefroren, gehäckselt oder geblättert, nicht zubereitet Frozen | 29 | 3,6 g | 4,2 g | 0,57 g |
| Spinat, gefroren, gehäckselt oder geblättert, gekocht, gekocht, entwässert, ohne Salz Cooked | 34 | 4 g | 4,8 g | 0,87 g |
| Spinat, konserven, kein Salz zugesetzt, feststoffe und Flüssigkeiten Canned | 19 | 2,1 g | 2,9 g | 0,37 g |
| Spinat, gekocht, gekocht, entwässert, mit Salz Cooked | 23 | 3 g | 3,8 g | 0,26 g |
| Spinat, baby | 21 | 2,9 g | 2,4 g | 0,62 g |
| Spinat, reif | 22 | 2,9 g | 2,6 g | 0,6 g |
| Spinat, frisch, gekocht, kein Zusatz von Fett Cooked | 33 | 3,4 g | 3,1 g | 0,7 g |
| Spinat, gefroren, gekocht, kein Zusatz von Fett Cooked | 34 | 4 g | 4,8 g | 0,87 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Rübengrün, gefroren, gekocht, gekocht, entwässert, mit Salz Cooked | 29 | 3,4 g | 5 g | 0,42 g |
| Rübengrün, gefroren, gekocht, gekocht, entwässert, ohne Salz Cooked | 29 | 3,4 g | 5 g | 0,42 g |
| Rübengrün, gefroren, gekocht, kein Zusatz von Fett Cooked | 29 | 3,3 g | 5 g | 0,42 g |
| Grüne, frisch, gekocht, kein Zusatz von Fett Cooked | 37 | 3 g | 5,2 g | 0,97 g |
| Collards, frisch, gekocht, kein Zusatz von Fett Cooked | 34 | 3,2 g | 5,8 g | 0,65 g |
| Grünkohl, gekocht, gekocht, entwässert, ohne Salz Cooked | 36 | 2,9 g | 5,3 g | 1,2 g |
| Collards, gekocht, gekocht, entwässert, ohne Salz Cooked | 33 | 2,7 g | 5,7 g | 0,72 g |
| Senfgrün, frisch, gekocht, kein Zusatz von Fett Cooked | 29 | 3,1 g | 5 g | 0,45 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in Cooked Spinat?
100 g of Cooked Spinat has 34 kcal. 1 Packung, 10 oz Erträge (220 g): about 75 kcal. 0,5 Tasse (95 g): about 32 kcal.
How much protein is in Cooked Spinat?
Cooked Spinat contains 4 g of protein per 100 g (8 % of the 50 g Daily Value), or 8,8 g in 1 Packung, 10 oz Erträge (220 g). About 37 % of its calories come from protein. Compared with other Gemüse und Gemüseprodukte, that is among the highest quarter (median 2 g).
How many carbs are in Cooked Spinat?
Cooked Spinat has 4,8 g of total carbohydrates per 100 g, including 3,7 g of fiber and 0,51 g of sugars.
How much fat is in Cooked Spinat?
Cooked Spinat contains 0,87 g of fat per 100 g, of which 0,036 g is saturated (0,2 % of the Daily Value).
What vitamins and minerals does Cooked Spinat contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (451 % DV), Vitamin A (67 % DV), Mangan (31 % DV), Folat (B9) (30 % DV) and Vitamin E (24 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in Cooked Spinat?
100 g contains 322 mg of sodium, 14 % of the 2,300 mg Daily Value.
Does Spinat have the same nutrition Cooked and Raw?
No. Per 100 g, Spinat, gefroren, gehäckselt oder geblättert, gekocht, gekocht, entwässert, mit Salz has 34 kcal, while Spinat, rohöl has 23 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated 1. April 2019. FoodFactly last checked it on 6. November 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 170124. License: CC0 1.0 (U.S. public domain). Source record dated 1. April 2019. Imported 6. November 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.