Calories in Spinach, frozen, chopped or leaf, unprepared
Generic food Frozen Vegetables
Spinach, frozen, chopped or leaf, unprepared contains 29 kcal per 100 g. A typical serving of 1 cup (156 g) provides about 45 kcal.
Roughly 46% of its calories come from carbohydrates, with 40% 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 310% of the Daily Value for Vitamin K, 65% of the Daily Value for Vitamin A and 36% of the Daily Value for Folate (B9).
These values are for the frozen 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 | 29 kcal | |
| Total fat M | 0.57 g | 0.7% |
| Saturated fat C | 0.041 g | 0.2% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 74 mg | 3% |
| Total carbohydrates C | 4.2 g | 2% |
| Dietary fiber M | 2.9 g | 10% |
| Total sugars M | 0.65 g | |
| Protein M | 3.6 g | 7% |
| Vitamin A C | 586 µg | 65% |
| Vitamin C M | 5.5 mg | 6% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E M | 2.9 mg | 19% |
| Vitamin K M | 372 µg | 310% |
| Thiamin (B1) M | 0.094 mg | 8% |
| Riboflavin (B2) M | 0.22 mg | 17% |
| Niacin (B3) M | 0.51 mg | 3% |
| Pantothenic acid (B5) M | 0.094 mg | 2% |
| Vitamin B6 M | 0.17 mg | 10% |
| Folate (B9) C | 145 µg | 36% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline ? | 22.1 mg | 4% |
| Calcium M | 129 mg | 10% |
| Iron M | 1.9 mg | 11% |
| Magnesium M | 75 mg | 18% |
| Phosphorus M | 49 mg | 4% |
| Potassium M | 346 mg | 7% |
| Zinc M | 0.56 mg | 5% |
| Copper M | 0.14 mg | 16% |
| Manganese M | 0.7 mg | 31% |
| Selenium M | 6 µg | 11% |
% 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 40%
- Carbohydrates 46%
- 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
- Protein3.6 gin the top quarter of vegetables and vegetable products (median 2 g)
- Fiber2.9 gabove the median for vegetables and vegetable products (median 2.2 g)
- Sugars0.65 gin the lowest quarter of vegetables and vegetable products (median 2.3 g)
- Fat0.57 gin the top quarter of vegetables and vegetable products (median 0.3 g)
- Saturated fat0.041 gbelow the median for vegetables and vegetable products (median 0.052 g)
- Sodium74 mgabove the median for vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal12.5 gprotein density, useful for comparing foods with different calorie levels
- Water90.2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0 g |
|---|---|
| Polyunsaturated fat C | 0.082 g |
Sugars and starch (7)
| Starch M | 0 g |
|---|---|
| Sucrose M | 0.24 g |
| Glucose M | 0.24 g |
| Fructose M | 0.18 g |
| Lactose M | 0 g |
| Maltose M | 0 g |
| Galactose M | 0 g |
Amino acids (18)
| Tryptophan M | 0.1 g |
|---|---|
| Threonine M | 0.22 g |
| Isoleucine M | 0.13 g |
| Leucine M | 0.2 g |
| Lysine M | 0.25 g |
| Methionine M | 0.052 g |
| Cystine M | 0.029 g |
| Phenylalanine M | 0.21 g |
| Tyrosine M | 0.22 g |
| Valine M | 0.18 g |
| Arginine M | 0.48 g |
| Histidine M | 0.049 g |
| Alanine M | 0.22 g |
| Aspartic acid M | 0.43 g |
| Glutamic acid M | 0.51 g |
| Glycine M | 0.22 g |
| Proline M | 0.2 g |
| Serine 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 |
| Linoleic acid (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 | 0.041 g |
| SFA 18:0 M | 0 g |
| SFA 20:0 M | 0 g |
| MUFA 18:1 M | 0 g |
| PUFA 18:3 M | 0.082 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-carotene I | 7,035 µg |
|---|---|
| Lycopene I | 0 µg |
| Lutein + zeaxanthin I | 12,651 µg |
| Retinol Z | 0 µg |
| Carotene, alpha I | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta I | 0 µg |
| Tocopherol, beta M | 0.01 mg |
| Tocopherol, gamma M | 0.14 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 (13)
| Water M | 90.2 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 1.4 g |
| Theobromine Z | 0 mg |
| Energy C | 120 kJ |
| Vitamin A, IU C | 11,726 IU |
| Vitamin K (Dihydrophylloquinone) M | 0 µg |
| Folic acid Z | 0 µg |
| Folate, food M | 145 µg |
| Betaine M | 117 mg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 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, solids and liquids Canned | 19 | 2.1 g | 2.9 g | 0.37 g |
| Spinach, canned, regular pack, drained solids Canned | 23 | 2.8 g | 3.4 g | 0.5 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 |
|---|---|---|---|---|
| Broccoli, frozen, chopped, unprepared Frozen | 26 | 2.8 g | 4.8 g | 0.29 g |
| Broccoli, frozen, spears, unprepared Frozen | 29 | 3.1 g | 5.4 g | 0.34 g |
| Turnip greens, frozen, unprepared Frozen | 22 | 2.5 g | 3.7 g | 0.31 g |
| Mustard greens, frozen, unprepared Frozen | 20 | 2.5 g | 3.4 g | 0.27 g |
| Turnip greens and turnips, frozen, unprepared Frozen | 21 | 2.5 g | 3.4 g | 0.19 g |
| Kale, frozen, unprepared Frozen | 28 | 2.7 g | 4.9 g | 0.46 g |
| Asparagus, frozen, unprepared Frozen | 24 | 3.2 g | 4.1 g | 0.23 g |
| Peas, edible-podded, frozen, unprepared Frozen | 42 | 2.8 g | 7.2 g | 0.3 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in frozen spinach?
100 g of frozen spinach has 29 kcal. 1 cup (156 g): about 45 kcal. 1 package, 10 oz (284 g): about 82 kcal.
How much protein is in frozen spinach?
Frozen spinach contains 3.6 g of protein per 100 g (7% of the 50 g Daily Value), or 5.7 g in 1 cup (156 g). About 40% of its calories come from protein. Compared with other vegetables and vegetable products, that is among the highest quarter (median 2 g).
How many carbs are in frozen spinach?
Frozen spinach has 4.2 g of total carbohydrates per 100 g, including 2.9 g of fiber and 0.65 g of sugars.
How much fat is in frozen spinach?
Frozen spinach contains 0.57 g of fat per 100 g, of which 0.041 g is saturated (0.2% of the Daily Value).
What vitamins and minerals does frozen spinach contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (310% DV), Vitamin A (65% DV), Folate (B9) (36% DV), manganese (31% DV) and Vitamin E (19% DV). The full list is in the vitamins and minerals table above.
How much sodium is in frozen spinach?
100 g contains 74 mg of sodium, 3% of the 2,300 mg Daily Value.
Does spinach have the same nutrition frozen and raw?
No. Per 100 g, spinach, frozen, chopped or leaf, unprepared has 29 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 169287. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Source description: "Spinach, frozen, chopped or leaf, unprepared (Includes foods for USDA's Food Distribution Program)". Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.