Calories in Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Generic food Cooked Vegetables
Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt contains 34 kcal per 100 g. A typical serving of 1 package, 10 oz yields (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 vegetables and vegetable products 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 manganese.
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% |
| Pantothenic acid (B5) M | 0.075 mg | 2% |
| Vitamin B6 M | 0.14 mg | 8% |
| Folate (B9) C | 121 µg | 30% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline ? | 24.8 mg | 5% |
| Calcium M | 153 mg | 12% |
| Iron M | 2 mg | 11% |
| Magnesium M | 82 mg | 20% |
| Phosphorus M | 50 mg | 4% |
| Potassium M | 302 mg | 6% |
| Zinc M | 0.49 mg | 4% |
| Copper M | 0.16 mg | 18% |
| Manganese M | 0.72 mg | 31% |
| Selenium 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 vegetables and vegetable products (median 2 g)
- Fiber3.7 gin the top quarter of vegetables and vegetable products (median 2.2 g)
- Sugars0.51 gin the lowest quarter of vegetables and vegetable products (median 2.3 g)
- Fat0.87 gin the top quarter of vegetables and vegetable products (median 0.3 g)
- Saturated fat0.036 gbelow the median for vegetables and vegetable products (median 0.052 g)
- Sodium322 mgin the top quarter of vegetables and vegetable products (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)
| Monounsaturated fat C | 0 g |
|---|---|
| Polyunsaturated fat C | 0.086 g |
Sugars and starch (7)
| Starch M | 0 g |
|---|---|
| Sucrose M | 0.21 g |
| Glucose M | 0.2 g |
| Fructose M | 0.09 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 | 0.21 g |
| Lysine M | 0.26 g |
| Methionine M | 0.053 g |
| Cystine M | 0.029 g |
| Phenylalanine M | 0.21 g |
| Tyrosine M | 0.22 g |
| Valine M | 0.18 g |
| Arginine M | 0.49 g |
| Histidine M | 0.049 g |
| Alanine M | 0.22 g |
| Aspartic acid M | 0.44 g |
| Glutamic acid M | 0.52 g |
| Glycine M | 0.23 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 | 0.036 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-carotene I | 7,237 µg |
|---|---|
| Lycopene I | 0 µg |
| Lutein + zeaxanthin I | 15,690 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 | 0.17 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)
| Water M | 88.9 g |
|---|---|
| Caffeine Z | 0 mg |
| Ash M | 1.4 g |
| Theobromine Z | 0 mg |
| Energy C | 143 kJ |
| Vitamin A, IU C | 12,061 IU |
| Vitamin K (Dihydrophylloquinone) M | 0 µg |
| Folic acid Z | 0 µg |
| Folate, food M | 121 µg |
| Betaine M | 112 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, 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, 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 |
|---|---|---|---|---|
| Turnip greens, frozen, cooked, boiled, drained, with salt Cooked | 29 | 3.4 g | 5 g | 0.42 g |
| Turnip greens, frozen, cooked, boiled, drained, without salt Cooked | 29 | 3.4 g | 5 g | 0.42 g |
| Turnip greens, frozen, cooked, no added fat Cooked | 29 | 3.3 g | 5 g | 0.42 g |
| Greens, fresh, cooked, no added fat Cooked | 37 | 3 g | 5.2 g | 0.97 g |
| Collards, fresh, cooked, no added fat Cooked | 34 | 3.2 g | 5.8 g | 0.65 g |
| Kale, cooked, boiled, drained, without salt Cooked | 36 | 2.9 g | 5.3 g | 1.2 g |
| Collards, cooked, boiled, drained, without salt Cooked | 33 | 2.7 g | 5.7 g | 0.72 g |
| Mustard greens, fresh, cooked, no added fat 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 spinach?
100 g of cooked spinach has 34 kcal. 1 package, 10 oz yields (220 g): about 75 kcal. 0.5 cup (95 g): about 32 kcal.
How much protein is in cooked spinach?
Cooked spinach contains 4 g of protein per 100 g (8% of the 50 g Daily Value), or 8.8 g in 1 package, 10 oz yields (220 g). About 37% 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 cooked spinach?
Cooked spinach 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 spinach?
Cooked spinach 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 spinach contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (451% DV), Vitamin A (67% DV), manganese (31% DV), Folate (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 spinach?
100 g contains 322 mg of sodium, 14% of the 2,300 mg Daily Value.
Does spinach have the same nutrition cooked and raw?
No. Per 100 g, spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt has 34 kcal, while spinach, raw 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 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 170124. 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.