Calories in Épinards, congelés, hachés ou en feuilles, non préparé
Generic food Frozen Légumes
Épinards, congelés, hachés ou en feuilles, non préparé contains 29 kcal per 100 g. A typical serving of 1 tasse (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 légumes et produits végétaux on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.
100 g provides 310 % of the Daily Value for Vitamine K, 65 % of the Daily Value for Vitamine 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 % |
| Vitamine A C | 586 µg | 65 % |
| Vitamine C M | 5,5 mg | 6 % |
| Vitamine D Z | 0 µg | 0 % |
| Vitamine E M | 2,9 mg | 19 % |
| Vitamine K M | 372 µg | 310 % |
| Thiamine (B1) M | 0,094 mg | 8 % |
| Riboflavine (B2) M | 0,22 mg | 17 % |
| Niacine (B3) M | 0,51 mg | 3 % |
| Acide pantothénique (B5) M | 0,094 mg | 2 % |
| Vitamine B6 M | 0,17 mg | 10 % |
| Folate (B9) C | 145 µg | 36 % |
| Vitamine B12 Z | 0 µg | 0 % |
| Choline ? | 22,1 mg | 4 % |
| Calcium M | 129 mg | 10 % |
| Fer M | 1,9 mg | 11 % |
| Magnésium M | 75 mg | 18 % |
| Phosphore M | 49 mg | 4 % |
| Potassium M | 346 mg | 7 % |
| Zinc M | 0,56 mg | 5 % |
| Cuivre M | 0,14 mg | 16 % |
| Manganèse M | 0,7 mg | 31 % |
| Sélénium 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 légumes et produits végétaux (median 2 g)
- Fiber2,9 gabove the median for légumes et produits végétaux (median 2,2 g)
- Sugars0,65 gin the lowest quarter of légumes et produits végétaux (median 2,3 g)
- Fat0,57 gin the top quarter of légumes et produits végétaux (median 0,3 g)
- Saturated fat0,041 gbelow the median for légumes et produits végétaux (median 0,052 g)
- Sodium74 mgabove the median for légumes et produits végétaux (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)
| Graisses monoinsaturées C | 0 g |
|---|---|
| Graisses polyinsaturées C | 0,082 g |
Sugars and starch (7)
| Étoile M | 0 g |
|---|---|
| Sucre 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)
| Tryptophane M | 0,1 g |
|---|---|
| Thréonine M | 0,22 g |
| Isoléucine M | 0,13 g |
| Leucine M | 0,2 g |
| Lysine M | 0,25 g |
| Méthionine M | 0,052 g |
| Cystine M | 0,029 g |
| Phénylalanine 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 |
| Acide aspartique M | 0,43 g |
| Acide glutamique M | 0,51 g |
| Glycine M | 0,22 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 | 0,041 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)
| Bêta-carotène I | 7 035 µg |
|---|---|
| Lycopène I | 0 µg |
| Lutéine + zéaxanthine I | 12 651 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 | 0,14 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 | 90,2 g |
|---|---|
| Alcool ? | 0 g |
| Caféine Z | 0 mg |
| Cendres M | 1,4 g |
| Théobromine Z | 0 mg |
| Énergie C | 120 kJ |
| Vitamine A, UI C | 11 726 IU |
| Vitamine K (dihydrophylloquinone) M | 0 µg |
| Acide folique Z | 0 µg |
| Folate, nourriture M | 145 µg |
| Bétaïne M | 117 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, cuits, bouillie, égouttés, sans sel Cooked | 34 | 4 g | 4,8 g | 0,87 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 |
|---|---|---|---|---|
| Brocoli, congelés, hachés, non préparé Frozen | 26 | 2,8 g | 4,8 g | 0,29 g |
| Brocoli, congelés, lances, non préparé Frozen | 29 | 3,1 g | 5,4 g | 0,34 g |
| Verts navets, congelés, non préparé Frozen | 22 | 2,5 g | 3,7 g | 0,31 g |
| Verts moutardes, congelés, non préparé Frozen | 20 | 2,5 g | 3,4 g | 0,27 g |
| Verts navets et navets, congelés, non préparé Frozen | 21 | 2,5 g | 3,4 g | 0,19 g |
| Kale, congelés, non préparé Frozen | 28 | 2,7 g | 4,9 g | 0,46 g |
| Asperges, congelés, non préparé Frozen | 24 | 3,2 g | 4,1 g | 0,23 g |
| Pois, d'un poids n'excédant pas 10 kg, congelés, non préparé 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 épinards?
100 g of frozen épinards has 29 kcal. 1 tasse (156 g): about 45 kcal. 1 emballage, 10 oz (284 g): about 82 kcal.
How much protein is in frozen épinards?
Frozen épinards contains 3,6 g of protein per 100 g (7 % of the 50 g Daily Value), or 5,7 g in 1 tasse (156 g). About 40 % 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 frozen épinards?
Frozen épinards 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 épinards?
Frozen épinards 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 épinards contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamine K (310 % DV), Vitamine A (65 % DV), Folate (B9) (36 % DV), manganèse (31 % DV) and Vitamine E (19 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in frozen épinards?
100 g contains 74 mg of sodium, 3 % of the 2,300 mg Daily Value.
Does épinards have the same nutrition frozen and raw?
No. Per 100 g, épinards, congelés, hachés ou en feuilles, non préparé has 29 kcal, while épinards, brut 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 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 169287. License: CC0 1.0 (U.S. public domain). Source record dated 1 avril 2019. Imported 6 novembre 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.