Calories in Spinach, frozen, cooked, no added fat
Generic food Cooked Vegetables
Spinach, frozen, cooked, no added fat contains 34 kcal per 100 g. A typical serving of 1 cup (215 g) provides about 73 kcal.
Roughly 45% of its calories come from carbohydrates, with 37% from protein and 18% from fat (estimated with general energy factors).
That is less energy than the typical item in spinach on FoodFactly, where the median is 54 kcal per 100 g across 14 foods.
100 g provides 449% of the Daily Value for Vitamin K, 67% of the Daily Value for Vitamin A and 30% of the Daily Value for Folate (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 | 34 kcal | |
| Total fat C | 0.87 g | 1% |
| Saturated fat C | 0.16 g | 0.8% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 212 mg | 9% |
| Total carbohydrates C | 4.8 g | 2% |
| Dietary fiber C | 3.7 g | 13% |
| Total sugars C | 0.51 g | |
| Protein C | 4 g | 8% |
| Vitamin A C | 601 µg | 67% |
| Vitamin C C | 2.2 mg | 2% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 3.5 mg | 24% |
| Vitamin K C | 539 µg | 449% |
| Thiamin (B1) C | 0.078 mg | 7% |
| Riboflavin (B2) C | 0.18 mg | 13% |
| Niacin (B3) C | 0.44 mg | 3% |
| Vitamin B6 C | 0.14 mg | 8% |
| Folate (B9) C | 121 µg | 30% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 24.7 mg | 4% |
| Calcium C | 153 mg | 12% |
| Iron C | 2 mg | 11% |
| Magnesium C | 82 mg | 20% |
| Phosphorus C | 50 mg | 4% |
| Potassium C | 301 mg | 6% |
| Zinc C | 0.49 mg | 4% |
| Copper C | 0.16 mg | 18% |
| Selenium C | 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 spinach (median 3.3 g)
- Fiber3.7 gin the top quarter of spinach (median 2.3 g)
- Sugars0.51 gin the top quarter of spinach (median 0.49 g)
- Fat0.87 gin the lowest quarter of spinach (median 3.3 g)
- Saturated fat0.16 gin the lowest quarter of spinach (median 0.78 g)
- Sodium212 mgin the lowest quarter of spinach (median 264 mg)
- Protein per 100 kcal11.8 gprotein density, useful for comparing foods with different calorie levels
- Water88.7 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 | 0.37 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 |
| Linoleic acid (omega-6, 18:2) C | 0 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0 g |
| SFA 16:0 C | 0.16 g |
| SFA 18:0 C | 0 g |
| MUFA 18:1 C | 0 g |
| PUFA 18:3 C | 0.37 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 7,220 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 15,600 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 88.7 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 121 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 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, 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 |
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 cup (215 g): about 73 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 8.6 g in 1 cup (215 g). About 37% of its calories come from protein. Compared with other spinach, that is among the highest quarter (median 3.3 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 0.16 g is saturated (0.8% 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 (449% DV), Vitamin A (67% DV), Folate (B9) (30% DV), Vitamin E (24% DV) and magnesium (20% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked spinach?
100 g contains 212 mg of sodium, 9% of the 2,300 mg Daily Value.
Does spinach have the same nutrition cooked and raw?
No. Per 100 g, spinach, frozen, cooked, no added fat 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: FNDDS (Survey), record dated October 31, 2024. 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: FNDDS (Survey), record 2709616. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. 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.