Calories in Épinards, congelés, cuits, pas de gras ajouté
Generic food Cooked Légumes
Épinards, congelés, cuits, pas de gras ajouté contains 34 kcal per 100 g. A typical serving of 1 tasse (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 épinards on FoodFactly, where the median is 54 kcal per 100 g across 14 foods.
100 g provides 449 % of the Daily Value for Vitamine K, 67 % of the Daily Value for Vitamine 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 % |
| Vitamine A C | 601 µg | 67 % |
| Vitamine C C | 2,2 mg | 2 % |
| Vitamine D C | 0 µg | 0 % |
| Vitamine E C | 3,5 mg | 24 % |
| Vitamine K C | 539 µg | 449 % |
| Thiamine (B1) C | 0,078 mg | 7 % |
| Riboflavine (B2) C | 0,18 mg | 13 % |
| Niacine (B3) C | 0,44 mg | 3 % |
| Vitamine B6 C | 0,14 mg | 8 % |
| Folate (B9) C | 121 µg | 30 % |
| Vitamine B12 C | 0 µg | 0 % |
| Choline C | 24,7 mg | 4 % |
| Calcium C | 153 mg | 12 % |
| Fer C | 2 mg | 11 % |
| Magnésium C | 82 mg | 20 % |
| Phosphore C | 50 mg | 4 % |
| Potassium C | 301 mg | 6 % |
| Zinc C | 0,49 mg | 4 % |
| Cuivre C | 0,16 mg | 18 % |
| Sélénium 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 épinards (median 3,3 g)
- Fiber3,7 gin the top quarter of épinards (median 2,3 g)
- Sugars0,51 gin the top quarter of épinards (median 0,49 g)
- Fat0,87 gin the lowest quarter of épinards (median 3,3 g)
- Saturated fat0,16 gin the lowest quarter of épinards (median 0,78 g)
- Sodium212 mgin the lowest quarter of épinards (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)
| Graisses monoinsaturées C | 0 g |
|---|---|
| Graisses polyinsaturées 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 |
| Acide linoléique (oméga-6, 18:2) C | 0 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| CFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0 g |
| CFA 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)
| Bêta-carotène C | 7 220 µg |
|---|---|
| Lycopène C | 0 µg |
| Lutéine + zéaxanthine C | 15 600 µg |
| Rétinol C | 0 µg |
| Carotène, alpha C | 0 µg |
| Cryptoxanthine, bêta C | 0 µg |
Other components (8)
| Eau C | 88,7 g |
|---|---|
| Alcool C | 0 g |
| Caféine C | 0 mg |
| Théobromine C | 0 mg |
| Acide folique C | 0 µg |
| Folate, nourriture C | 121 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, 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 tasse (215 g): about 73 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 8,6 g in 1 tasse (215 g). About 37 % 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 4,8 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 (449 % DV), Vitamine A (67 % DV), Folate (B9) (30 % DV), Vitamine E (24 % DV) and magnésium (20 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked épinards?
100 g contains 212 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, pas de gras ajouté 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: 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 2709616. 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.