Calories in Épinards, congelés, cuits, graisse ajoutée, NS comme pour le type de graisse
Generic food Cooked Légumes
Épinards, congelés, cuits, graisse ajoutée, NS comme pour le type de graisse contains 56 kcal per 100 g. A typical serving of 1 tasse (220 g) provides about 123 kcal.
Roughly 47 % of its calories come from fat, with 29 % from carbohydrates and 24 % from protein (estimated with general energy factors).
That is close to the median for épinards on FoodFactly (54 kcal per 100 g).
100 g provides 438 % of the Daily Value for Vitamine K, 66 % of the Daily Value for Vitamine A and 29 % 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 | 56 kcal | |
| Total fat C | 3,4 g | 4 % |
| Saturated fat C | 0,82 g | 4 % |
| Cholesterol C | 2 mg | 0,7 % |
| Sodium C | 215 mg | 9 % |
| Total carbohydrates C | 4,7 g | 2 % |
| Dietary fiber C | 3,6 g | 13 % |
| Total sugars C | 0,5 g | |
| Protein C | 3,9 g | 8 % |
| Vitamine A C | 595 µg | 66 % |
| Vitamine C C | 2,1 mg | 2 % |
| Vitamine D C | 0 µg | 0 % |
| Vitamine E C | 3,8 mg | 25 % |
| Vitamine K C | 526 µg | 438 % |
| Thiamine (B1) C | 0,076 mg | 6 % |
| Riboflavine (B2) C | 0,17 mg | 13 % |
| Niacine (B3) C | 0,43 mg | 3 % |
| Vitamine B6 C | 0,15 mg | 9 % |
| Folate (B9) C | 117 µg | 29 % |
| Vitamine B12 C | 0 µg | 0 % |
| Choline C | 24,2 mg | 4 % |
| Calcium C | 149 mg | 11 % |
| Fer C | 1,9 mg | 11 % |
| Magnésium C | 79 mg | 19 % |
| Phosphore C | 49 mg | 4 % |
| Potassium C | 293 mg | 6 % |
| Zinc C | 0,48 mg | 4 % |
| Cuivre C | 0,16 mg | 17 % |
| Sélénium C | 5,3 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 24 %
- Carbohydrates 29 %
- Fat 47 %
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
- Protein3,9 gin the top quarter of épinards (median 3,3 g)
- Fiber3,6 gin the top quarter of épinards (median 2,3 g)
- Sugars0,5 gin the top quarter of épinards (median 0,49 g)
- Fat3,4 gabove the median for épinards (median 3,3 g)
- Saturated fat0,82 gabove the median for épinards (median 0,78 g)
- Sodium215 mgin the lowest quarter of épinards (median 264 mg)
- Protein per 100 kcal6,9 gprotein density, useful for comparing foods with different calorie levels
- Water86,4 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Graisses monoinsaturées C | 0,9 g |
|---|---|
| Graisses polyinsaturées C | 1,1 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 |
| Acide linoléique (oméga-6, 18:2) C | 0,65 g |
| SFA 4:0 C | 0,018 g |
| SFA 6:0 C | 0,013 g |
| CFA 8:0 C | 0,007 g |
| SFA 10:0 C | 0,017 g |
| SFA 12:0 C | 0,02 g |
| SFA 14:0 C | 0,064 g |
| CFA 16:0 C | 0,52 g |
| SFA 18:0 C | 0,14 g |
| MUFA 18:1 C | 0,87 g |
| PUFA 18:3 C | 0,44 g |
| PUFA 20:4 C | 0,001 g |
| MUFA 16:1 C | 0,014 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0,012 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Bêta-carotène C | 7 010 µg |
|---|---|
| Lycopène C | 0 µg |
| Lutéine + zéaxanthine C | 15 200 µg |
| Rétinol C | 11 µg |
| Carotène, alpha C | 0 µg |
| Cryptoxanthine, bêta C | 0 µg |
Other components (8)
| Eau C | 86,4 g |
|---|---|
| Alcool C | 0 g |
| Caféine C | 0 mg |
| Théobromine C | 0 mg |
| Acide folique C | 0 µg |
| Folate, nourriture C | 117 µg |
| Vitamine E, ajoutée C | 0 mg |
| Vitamine B-12, ajoutée C | 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, 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 |
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, graisse ajoutée Cooked | 51 | 3,3 g | 4,8 g | 3 g |
| Verts, NS quant à la forme, cuits Cooked | 58 | 2,9 g | 5 g | 3,4 g |
| Verts, frais, cuits, graisse ajoutée Cooked | 58 | 2,9 g | 5 g | 3,4 g |
| Cols, NS quant à la forme, cuits Cooked | 58 | 3,2 g | 5,7 g | 3,4 g |
| Cols, frais, cuits, graisse ajoutée, NS comme pour le type de graisse Cooked | 58 | 3,2 g | 5,7 g | 3,4 g |
| Verts moutardes, NS quant à la forme, cuits Cooked | 53 | 3 g | 4,9 g | 3,2 g |
| Verts moutardes, frais, cuits, graisse ajoutée Cooked | 53 | 3 g | 4,9 g | 3,2 g |
| Cols, frais, cuit avec du beurre ou de la margarine Cooked | 54 | 3,2 g | 5,7 g | 3 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 56 kcal. 1 tasse (220 g): about 123 kcal.
How much protein is in cooked épinards?
Cooked épinards contains 3,9 g of protein per 100 g (8 % of the 50 g Daily Value), or 8,6 g in 1 tasse (220 g). About 24 % of its calories come from protein. Compared with other épinards, that is among the highest quarter (median 3,3 g).
How many carbs are in cooked épinards?
Cooked épinards has 4,7 g of total carbohydrates per 100 g, including 3,6 g of fiber and 0,5 g of sugars.
How much fat is in cooked épinards?
Cooked épinards contains 3,4 g of fat per 100 g, of which 0,82 g is saturated (4 % 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 (438 % DV), Vitamine A (66 % DV), Folate (B9) (29 % DV), Vitamine E (25 % DV) and magnésium (19 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked épinards?
100 g contains 215 mg of sodium, 9 % of the 2,300 mg Daily Value.
Does épinards have the same nutrition cooked and raw?
No. Per 100 g, épinards, congelés, cuits, graisse ajoutée, NS comme pour le type de graisse has 56 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: FNDDS (Survey), record dated 31 octobre 2024. 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: FNDDS (Survey), record 2709622. License: CC0 1.0 (U.S. public domain). Source record dated 31 octobre 2024. 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.