Calories in Épinards, congelés, cuit avec du beurre ou de la margarine
Generic food Cooked Légumes
Épinards, congelés, cuit avec du beurre ou de la margarine contains 53 kcal per 100 g. A typical serving of 1 tasse (220 g) provides about 117 kcal.
Roughly 44 % of its calories come from fat, with 30 % from carbohydrates and 25 % 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, 67 % 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 | 53 kcal | |
| Total fat C | 3 g | 4 % |
| Saturated fat C | 1,1 g | 6 % |
| Cholesterol C | 4 mg | 1 % |
| Sodium C | 223 mg | 10 % |
| 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 | 606 µg | 67 % |
| Vitamine C C | 2,1 mg | 2 % |
| Vitamine D C | 0 µg | 0 % |
| Vitamine E C | 3,6 mg | 24 % |
| Vitamine K C | 525 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 | 0,16 mg | 10 % |
| Folate (B9) C | 117 µg | 29 % |
| Vitamine B12 C | 0 µg | 0 % |
| Choline C | 24,5 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 25 %
- Carbohydrates 30 %
- Fat 44 %
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 gbelow the median for épinards (median 3,3 g)
- Saturated fat1,1 gin the top quarter of épinards (median 0,78 g)
- Sodium223 mgin the lowest quarter of épinards (median 264 mg)
- Protein per 100 kcal7,4 gprotein density, useful for comparing foods with different calorie levels
- Water86,8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Graisses monoinsaturées C | 0,58 g |
|---|---|
| Graisses polyinsaturées C | 0,7 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 | 0,31 g |
| SFA 4:0 C | 0,036 g |
| SFA 6:0 C | 0,025 g |
| CFA 8:0 C | 0,015 g |
| SFA 10:0 C | 0,034 g |
| SFA 12:0 C | 0,04 g |
| SFA 14:0 C | 0,13 g |
| CFA 16:0 C | 0,6 g |
| SFA 18:0 C | 0,19 g |
| MUFA 18:1 C | 0,54 g |
| PUFA 18:3 C | 0,39 g |
| PUFA 20:4 C | 0,002 g |
| MUFA 16:1 C | 0,018 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0,004 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0,001 g |
Carotenoids (6)
| Bêta-carotène C | 7 020 µg |
|---|---|
| Lycopène C | 0 µg |
| Lutéine + zéaxanthine C | 15 200 µg |
| Rétinol C | 22 µg |
| Carotène, alpha C | 0 µg |
| Cryptoxanthine, bêta C | 0 µg |
Other components (8)
| Eau C | 86,8 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 |
| Cols, frais, cuit avec du beurre ou de la margarine Cooked | 54 | 3,2 g | 5,7 g | 3 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, 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, 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 |
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 53 kcal. 1 tasse (220 g): about 117 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 25 % 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 g of fat per 100 g, of which 1,1 g is saturated (6 % 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 (67 % DV), Folate (B9) (29 % DV), Vitamine E (24 % 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 223 mg of sodium, 10 % of the 2,300 mg Daily Value.
Does épinards have the same nutrition cooked and raw?
No. Per 100 g, épinards, congelés, cuit avec du beurre ou de la margarine has 53 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 2709625. 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.