Calories in Spinat, gefroren, mit Butter oder Margarine gekocht
Generic food Cooked Gemüse
Spinat, gefroren, mit Butter oder Margarine gekocht contains 53 kcal per 100 g. A typical serving of 1 Tasse (220 g) provides about 117 kcal.
Roughly 44 % of its calories come from fat, with 30 % from carbohydrates and 25 % from protein (estimated with general energy factors).
That is close to the median for Spinat on FoodFactly (54 kcal per 100 g).
100 g provides 438 % of the Daily Value for Vitamin K, 67 % of the Daily Value for Vitamin A and 29 % of the Daily Value for Folat (B9).
These values are for the Cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 53 kcal | |
| Total fat C | 3 g | 4 % |
| Saturated fat C | 1,1 g | 6 % |
| Cholesterol C | 4 mg | 1 % |
| Sodium C | 223 mg | 10 % |
| Total carbohydrates C | 4,7 g | 2 % |
| Dietary fiber C | 3,6 g | 13 % |
| Total sugars C | 0,5 g | |
| Protein C | 3,9 g | 8 % |
| Vitamin A C | 606 µg | 67 % |
| Vitamin C C | 2,1 mg | 2 % |
| Vitamin D C | 0 µg | 0 % |
| Vitamin E C | 3,6 mg | 24 % |
| Vitamin K C | 525 µg | 438 % |
| Thiamin (B1) C | 0,076 mg | 6 % |
| Riboflavin (B2) C | 0,17 mg | 13 % |
| Niacin (B3) C | 0,43 mg | 3 % |
| Vitamin B6 C | 0,16 mg | 10 % |
| Folat (B9) C | 117 µg | 29 % |
| Vitamin B12 C | 0 µg | 0 % |
| Cholin C | 24,5 mg | 4 % |
| Calcium C | 149 mg | 11 % |
| Eisen C | 1,9 mg | 11 % |
| Magnesium C | 79 mg | 19 % |
| Phosphor C | 49 mg | 4 % |
| Kalium C | 293 mg | 6 % |
| Zink C | 0,48 mg | 4 % |
| Kupfer C | 0,16 mg | 17 % |
| Selen C | 5,3 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 25 %
- Carbohydrates 30 %
- Fat 44 %
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
- Protein3,9 gin the top quarter of Spinat (median 3,3 g)
- Fiber3,6 gin the top quarter of Spinat (median 2,3 g)
- Sugars0,5 gin the top quarter of Spinat (median 0,49 g)
- Fat3 gbelow the median for Spinat (median 3,3 g)
- Saturated fat1,1 gin the top quarter of Spinat (median 0,78 g)
- Sodium223 mgin the lowest quarter of Spinat (median 264 mg)
- Protein per 100 kcal7,4 gprotein density, useful for comparing foods with different calorie levels
- Water86,8 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 | 0,58 g |
|---|---|
| Mehrfach ungesättigtes Fett C | 0,7 g |
Individual fatty acids (19)
| EPA (Omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (Omega-3, 22:6 n-3) C | 0 g |
| Linolsäure (Omega-6, 18:2) C | 0,31 g |
| SFA 4:0 C | 0,036 g |
| SFA 6:0 C | 0,025 g |
| SFA 8:0 C | 0,015 g |
| SFA 10:0 C | 0,034 g |
| SFA 12:0 C | 0,04 g |
| SFA 14:0 C | 0,13 g |
| SFA 16:0 C | 0,6 g |
| SFA 18:0 C | 0,19 g |
| MUFA 18:1 C | 0,54 g |
| PUFA 18:3 C | 0,39 g |
| PUFA 20:4 C | 0,002 g |
| MUFA 16:1 C | 0,018 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0,004 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0,001 g |
Carotenoids (6)
| Beta-Carotin C | 7.020 µg |
|---|---|
| Lycopin C | 0 µg |
| Lutein + Zeaxanthin C | 15.200 µg |
| Retinol C | 22 µg |
| Carotin, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Wasser C | 86,8 g |
|---|---|
| Alkohol C | 0 g |
| Koffein C | 0 mg |
| Theobromin C | 0 mg |
| Folsäure C | 0 µg |
| Folat, Lebensmittel C | 117 µg |
| Vitamin E, zugesetzt C | 0 mg |
| Vitamin B-12, zugesetzt C | 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, gefroren, gehäckselt oder geblättert, gekocht, gekocht, entwässert, mit Salz Cooked | 34 | 4 g | 4,8 g | 0,87 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 |
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, fettzusatz Cooked | 51 | 3,3 g | 4,8 g | 3 g |
| Collards, frisch, mit Butter oder Margarine gekocht Cooked | 54 | 3,2 g | 5,7 g | 3 g |
| Senfgrün, NS in Form von, gekocht Cooked | 53 | 3 g | 4,9 g | 3,2 g |
| Senfgrün, frisch, gekocht, fettzusatz Cooked | 53 | 3 g | 4,9 g | 3,2 g |
| Collards, NS in Form von, gekocht Cooked | 58 | 3,2 g | 5,7 g | 3,4 g |
| Collards, frisch, gekocht, fettzusatz, NS nach Fetttyp Cooked | 58 | 3,2 g | 5,7 g | 3,4 g |
| Grüne, NS in Form von, gekocht Cooked | 58 | 2,9 g | 5 g | 3,4 g |
| Grüne, frisch, gekocht, fettzusatz Cooked | 58 | 2,9 g | 5 g | 3,4 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 53 kcal. 1 Tasse (220 g): about 117 kcal.
How much protein is in Cooked Spinat?
Cooked Spinat contains 3,9 g of protein per 100 g (8 % of the 50 g Daily Value), or 8,6 g in 1 Tasse (220 g). About 25 % of its calories come from protein. Compared with other Spinat, that is among the highest quarter (median 3,3 g).
How many carbs are in Cooked Spinat?
Cooked Spinat has 4,7 g of total carbohydrates per 100 g, including 3,6 g of fiber and 0,5 g of sugars.
How much fat is in Cooked Spinat?
Cooked Spinat contains 3 g of fat per 100 g, of which 1,1 g is saturated (6 % 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 (438 % DV), Vitamin A (67 % DV), Folat (B9) (29 % DV), Vitamin E (24 % DV) and Magnesium (19 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in Cooked Spinat?
100 g contains 223 mg of sodium, 10 % of the 2,300 mg Daily Value.
Does Spinat have the same nutrition Cooked and Raw?
No. Per 100 g, Spinat, gefroren, mit Butter oder Margarine gekocht has 53 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: FNDDS (Survey), record dated 31. Oktober 2024. 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: FNDDS (Survey), record 2709625. License: CC0 1.0 (U.S. public domain). Source record dated 31. Oktober 2024. 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.