Calories in Spinach, canned, regular pack, solids and liquids
Generic food Canned Vegetables
Spinach, canned, regular pack, solids and liquids contains 19 kcal per 100 g. A typical serving of 1 cup (234 g) provides about 44 kcal.
Roughly 50% of its calories come from carbohydrates, with 36% from protein and 14% from fat (estimated with general energy factors).
That is less energy than the typical item in vegetables and vegetable products on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.
100 g provides 317% of the Daily Value for Vitamin K, 45% of the Daily Value for Vitamin A and 21% of the Daily Value for manganese.
These values are for the canned food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 19 kcal | |
| Total fat ? | 0.37 g | 0.5% |
| Saturated fat ? | 0.06 g | 0.3% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 319 mg | 14% |
| Total carbohydrates C | 2.9 g | 1% |
| Dietary fiber ? | 1.6 g | 6% |
| Total sugars I | 0.33 g | |
| Protein ? | 2.1 g | 4% |
| Vitamin A C | 404 µg | 45% |
| Vitamin C ? | 13.5 mg | 15% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E I | 1.6 mg | 11% |
| Vitamin K I | 381 µg | 317% |
| Thiamin (B1) ? | 0.018 mg | 2% |
| Riboflavin (B2) ? | 0.11 mg | 8% |
| Niacin (B3) ? | 0.27 mg | 2% |
| Pantothenic acid (B5) ? | 0.038 mg | 0.8% |
| Vitamin B6 ? | 0.08 mg | 5% |
| Folate (B9) C | 58 µg | 15% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline I | 15.2 mg | 3% |
| Calcium ? | 83 mg | 6% |
| Iron ? | 1.6 mg | 9% |
| Magnesium ? | 56 mg | 13% |
| Phosphorus ? | 32 mg | 3% |
| Potassium ? | 230 mg | 5% |
| Zinc ? | 0.42 mg | 4% |
| Copper ? | 0.12 mg | 13% |
| Manganese ? | 0.49 mg | 21% |
| Selenium I | 1.2 µg | 2% |
% 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 36%
- Carbohydrates 50%
- Fat 14%
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
- Protein2.1 gabove the median for vegetables and vegetable products (median 2 g)
- Fiber1.6 gin the lowest quarter of vegetables and vegetable products (median 2.2 g)
- Sugars0.33 gin the lowest quarter of vegetables and vegetable products (median 2.3 g)
- Fat0.37 gabove the median for vegetables and vegetable products (median 0.3 g)
- Saturated fat0.06 gabove the median for vegetables and vegetable products (median 0.052 g)
- Sodium319 mgin the top quarter of vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal11.1 gprotein density, useful for comparing foods with different calorie levels
- Water93.2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.01 g |
|---|---|
| Polyunsaturated fat ? | 0.16 g |
Amino acids (18)
| Tryptophan ? | 0.028 g |
|---|---|
| Threonine ? | 0.09 g |
| Isoleucine ? | 0.11 g |
| Leucine ? | 0.16 g |
| Lysine ? | 0.13 g |
| Methionine ? | 0.039 g |
| Cystine ? | 0.025 g |
| Phenylalanine ? | 0.095 g |
| Tyrosine ? | 0.08 g |
| Valine ? | 0.12 g |
| Arginine ? | 0.12 g |
| Histidine ? | 0.047 g |
| Alanine ? | 0.1 g |
| Aspartic acid ? | 0.18 g |
| Glutamic acid ? | 0.25 g |
| Glycine ? | 0.099 g |
| Proline ? | 0.082 g |
| Serine ? | 0.076 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 0.023 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 ? | 0.008 g |
| SFA 16:0 ? | 0.044 g |
| SFA 18:0 ? | 0.004 g |
| MUFA 18:1 ? | 0.005 g |
| PUFA 18:3 ? | 0.12 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0.005 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (7)
| Beta-carotene I | 4,850 µg |
|---|---|
| Lycopene I | 0 µg |
| Lutein + zeaxanthin I | 8,722 µg |
| Retinol Z | 0 µg |
| Carotene, alpha I | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta I | 0 µg |
Other components (9)
| Water ? | 93.2 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash ? | 1.4 g |
| Theobromine Z | 0 mg |
| Energy ? | 79 kJ |
| Vitamin A, IU C | 8,084 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 58 µg |
Other forms of Spinach
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Spinach, raw Raw | 23 | 2.9 g | 3.6 g | 0.39 g |
| Spinach, cooked, boiled, drained, without salt Cooked | 23 | 3 g | 3.8 g | 0.26 g |
| Spinach, canned, regular pack, drained solids Canned | 23 | 2.8 g | 3.4 g | 0.5 g |
| Spinach, frozen, chopped or leaf, unprepared Frozen | 29 | 3.6 g | 4.2 g | 0.57 g |
| Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt Cooked | 34 | 4 g | 4.8 g | 0.87 g |
| Spinach, canned, no salt added, solids and liquids Canned | 19 | 2.1 g | 2.9 g | 0.37 g |
| Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt Cooked | 34 | 4 g | 4.8 g | 0.87 g |
| Spinach, cooked, boiled, drained, with salt Cooked | 23 | 3 g | 3.8 g | 0.26 g |
| Spinach, baby | 21 | 2.9 g | 2.4 g | 0.62 g |
| Spinach, mature | 22 | 2.9 g | 2.6 g | 0.6 g |
| Spinach, fresh, cooked, no added fat Cooked | 33 | 3.4 g | 3.1 g | 0.7 g |
| Spinach, frozen, cooked, no added fat 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 |
|---|---|---|---|---|
| Asparagus, canned, drained solids Canned | 19 | 2.1 g | 2.5 g | 0.65 g |
| Turnip greens, canned, no salt added Canned | 19 | 1.4 g | 2.8 g | 0.3 g |
| Turnip greens, canned, solids and liquids Canned | 14 | 1.4 g | 2.4 g | 0.3 g |
| Asparagus, canned, regular pack, solids and liquids Canned | 15 | 1.8 g | 2.5 g | 0.18 g |
| Asparagus, canned, no salt added, solids and liquids Canned | 15 | 1.8 g | 2.5 g | 0.18 g |
| Beans, snap, canned, all styles, seasoned, solids and liquids Canned | 16 | 0.83 g | 3.5 g | 0.2 g |
| Beans, snap, green, canned, no salt added, drained solids Canned | 22 | 1.1 g | 4.3 g | 0.46 g |
| Beans, snap, yellow, canned, regular pack, solids and liquids Canned | 15 | 0.8 g | 3.5 g | 0.1 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in canned spinach?
100 g of canned spinach has 19 kcal. 1 cup (234 g): about 44 kcal.
How much protein is in canned spinach?
Canned spinach contains 2.1 g of protein per 100 g (4% of the 50 g Daily Value), or 4.9 g in 1 cup (234 g). About 36% of its calories come from protein. Compared with other vegetables and vegetable products, that is above the median (median 2 g).
How many carbs are in canned spinach?
Canned spinach has 2.9 g of total carbohydrates per 100 g, including 1.6 g of fiber and 0.33 g of sugars.
How much fat is in canned spinach?
Canned spinach contains 0.37 g of fat per 100 g, of which 0.06 g is saturated (0.3% of the Daily Value).
What vitamins and minerals does canned spinach contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (317% DV), Vitamin A (45% DV), manganese (21% DV), Vitamin C (15% DV) and Folate (B9) (15% DV). The full list is in the vitamins and minerals table above.
How much sodium is in canned spinach?
100 g contains 319 mg of sodium, 14% of the 2,300 mg Daily Value.
Does spinach have the same nutrition canned and raw?
No. Per 100 g, spinach, canned, regular pack, solids and liquids has 19 kcal, while spinach, raw has 23 kcal. Processing 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 April 1, 2019. FoodFactly last checked it on November 6, 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 169285. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.