Calories in Épinards, congelés, hachés ou en feuilles, cuits, bouillie, égouttés, sans sel
Generic food Cooked Légumes
Épinards, congelés, hachés ou en feuilles, cuits, bouillie, égouttés, sans sel contains 34 kcal per 100 g. A typical serving of 1 paquet, 10 oz rendements (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 légumes et produits végétaux on FoodFactly (35 kcal per 100 g).
100 g provides 451 % of the Daily Value for Vitamine K, 67 % of the Daily Value for Vitamine A and 31 % of the Daily Value for manganèse.
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 | 0,16 g | 0,8 % |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0 % |
| Sodium M | 97 mg | 4 % |
| 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 % |
| Vitamine A C | 603 µg | 67 % |
| Vitamine C M | 2,2 mg | 2 % |
| Vitamine D Z | 0 µg | 0 % |
| Vitamine E M | 3,5 mg | 24 % |
| Vitamine K M | 541 µg | 451 % |
| Thiamine (B1) M | 0,078 mg | 7 % |
| Riboflavine (B2) M | 0,18 mg | 14 % |
| Niacine (B3) M | 0,44 mg | 3 % |
| Acide pantothénique (B5) M | 0,075 mg | 2 % |
| Vitamine B6 M | 0,14 mg | 8 % |
| Folate (B9) C | 121 µg | 30 % |
| Vitamine B12 Z | 0 µg | 0 % |
| Choline ? | 24,8 mg | 5 % |
| Calcium M | 153 mg | 12 % |
| Fer M | 2 mg | 11 % |
| Magnésium M | 82 mg | 20 % |
| Phosphore M | 50 mg | 4 % |
| Potassium M | 302 mg | 6 % |
| Zinc M | 0,49 mg | 4 % |
| Cuivre M | 0,16 mg | 18 % |
| Manganèse M | 0,72 mg | 31 % |
| Sélénium 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 légumes et produits végétaux (median 2 g)
- Fiber3,7 gin the top quarter of légumes et produits végétaux (median 2,2 g)
- Sugars0,51 gin the lowest quarter of légumes et produits végétaux (median 2,3 g)
- Fat0,87 gin the top quarter of légumes et produits végétaux (median 0,3 g)
- Saturated fat0,16 gin the top quarter of légumes et produits végétaux (median 0,052 g)
- Sodium97 mgabove the median for légumes et produits végétaux (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)
| Graisses monoinsaturées C | 0 g |
|---|---|
| Graisses polyinsaturées C | 0,37 g |
Sugars and starch (7)
| Étoile M | 0 g |
|---|---|
| Sucre 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)
| Tryptophane M | 0,1 g |
|---|---|
| Thréonine M | 0,22 g |
| Isoléucine M | 0,13 g |
| Leucine M | 0,21 g |
| Lysine M | 0,26 g |
| Méthionine M | 0,053 g |
| Cystine M | 0,029 g |
| Phénylalanine 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 |
| Acide aspartique M | 0,44 g |
| Acide glutamique M | 0,52 g |
| Glycine M | 0,23 g |
| Proline M | 0,2 g |
| Sérine 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 |
| Acide linoléique (oméga-6, 18:2) M | 0 g |
| SFA 4:0 M | 0 g |
| SFA 6:0 M | 0 g |
| CFA 8:0 M | 0 g |
| SFA 10:0 M | 0 g |
| SFA 12:0 M | 0 g |
| SFA 14:0 M | 0 g |
| CFA 16:0 M | 0,16 g |
| SFA 18:0 M | 0 g |
| SFA 20:0 M | 0 g |
| MUFA 18:1 M | 0 g |
| PUFA 18:3 M | 0,37 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)
| Bêta-carotène I | 7 237 µg |
|---|---|
| Lycopène I | 0 µg |
| Lutéine + zéaxanthine I | 15 690 µg |
| Rétinol Z | 0 µg |
| Carotène, alpha I | 0 µg |
| Vitamine D (D2 + D3), Unités internationales Z | 0 IU |
| Cryptoxanthine, bêta I | 0 µg |
| Tocophérol, bêta M | 0,01 mg |
| Tocophérol, gamma M | 0,17 mg |
| Tocophérol, delta M | 0 mg |
| Tocotriénol, alpha M | 0 mg |
| Tocotriénol, bêta M | 0 mg |
| Tocotriénol, gamma M | 0 mg |
| Tocotriénol, delta M | 0 mg |
Other components (13)
| Eau M | 88,9 g |
|---|---|
| Alcool ? | 0 g |
| Caféine Z | 0 mg |
| Cendres M | 1,4 g |
| Théobromine Z | 0 mg |
| Énergie C | 143 kJ |
| Vitamine A, UI C | 12 061 IU |
| Vitamine K (dihydrophylloquinone) M | 0 µg |
| Acide folique Z | 0 µg |
| Folate, nourriture M | 121 µg |
| Bétaïne M | 112 mg |
| Vitamine E, ajoutée Z | 0 mg |
| Vitamine B-12, ajoutée Z | 0 µg |
Other forms of Épinards
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Épinards, brut Raw | 23 | 2,9 g | 3,6 g | 0,39 g |
| Épinards, cuits, bouillie, égouttés, sans sel Cooked | 23 | 3 g | 3,8 g | 0,26 g |
| Épinards, en conserve, emballage régulier, solides et liquides Canned | 19 | 2,1 g | 2,9 g | 0,37 g |
| Épinards, en conserve, emballage régulier, matières solides drainées Canned | 23 | 2,8 g | 3,4 g | 0,5 g |
| Épinards, congelés, hachés ou en feuilles, non préparé Frozen | 29 | 3,6 g | 4,2 g | 0,57 g |
| Épinards, en conserve, pas de sel ajouté, solides et liquides Canned | 19 | 2,1 g | 2,9 g | 0,37 g |
| Épinards, congelés, hachés ou en feuilles, cuits, bouillie, égouttés, avec sel Cooked | 34 | 4 g | 4,8 g | 0,87 g |
| Épinards, cuits, bouillie, égouttés, avec sel Cooked | 23 | 3 g | 3,8 g | 0,26 g |
| Épinards, bébé | 21 | 2,9 g | 2,4 g | 0,62 g |
| Épinards, maturité | 22 | 2,9 g | 2,6 g | 0,6 g |
| Épinards, frais, cuits, pas de gras ajouté Cooked | 33 | 3,4 g | 3,1 g | 0,7 g |
| Épinards, congelés, cuits, pas de gras ajouté 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 |
|---|---|---|---|---|
| Verts navets, congelés, cuits, bouillie, égouttés, avec sel Cooked | 29 | 3,4 g | 5 g | 0,42 g |
| Verts navets, congelés, cuits, bouillie, égouttés, sans sel Cooked | 29 | 3,4 g | 5 g | 0,42 g |
| Verts navets, congelés, cuits, pas de gras ajouté Cooked | 29 | 3,3 g | 5 g | 0,42 g |
| Verts, frais, cuits, pas de gras ajouté Cooked | 37 | 3 g | 5,2 g | 0,97 g |
| Cols, frais, cuits, pas de gras ajouté Cooked | 34 | 3,2 g | 5,8 g | 0,65 g |
| Kale, cuits, bouillie, égouttés, sans sel Cooked | 36 | 2,9 g | 5,3 g | 1,2 g |
| Cols, cuits, bouillie, égouttés, sans sel Cooked | 33 | 2,7 g | 5,7 g | 0,72 g |
| Verts moutardes, frais, cuits, pas de gras ajouté 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 épinards?
100 g of cooked épinards has 34 kcal. 1 paquet, 10 oz rendements (220 g): about 75 kcal. 0,5 tasse (95 g): about 32 kcal.
How much protein is in cooked épinards?
Cooked épinards contains 4 g of protein per 100 g (8 % of the 50 g Daily Value), or 8,8 g in 1 paquet, 10 oz rendements (220 g). About 37 % of its calories come from protein. Compared with other légumes et produits végétaux, that is among the highest quarter (median 2 g).
How many carbs are in cooked épinards?
Cooked épinards 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 épinards?
Cooked épinards 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 épinards contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamine K (451 % DV), Vitamine A (67 % DV), manganèse (31 % DV), Folate (B9) (30 % DV) and Vitamine E (24 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked épinards?
100 g contains 97 mg of sodium, 4 % of the 2,300 mg Daily Value.
Does épinards have the same nutrition cooked and raw?
No. Per 100 g, épinards, congelés, hachés ou en feuilles, cuits, bouillie, égouttés, sans sel has 34 kcal, while épinards, brut 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 1 avril 2019. FoodFactly last checked it on 6 novembre 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 169288. License: CC0 1.0 (U.S. public domain). Source record dated 1 avril 2019. Imported 6 novembre 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.