Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt

½ cup (95 g): 32 kcal, 3.8 g protein, 4.6 g carbohydrate and 0.8 g fat.

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Nutrition Facts

Serving size½ cup (95 g)

Amount per serving

Calories30

% Daily Value*

Total Fat 1g	1%
Saturated Fat 0g	1%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 90mg	4%
Total Carbohydrate 5g	2%
Dietary Fiber 4g	13%
Total Sugars 0g
Includes Added Sugars ≤0g	≤1%
Protein 4g	8%
Vitamin D 0mcg	0%
Calcium 150mg	10%
Iron 1.9mg	10%
Potassium 290mg	6%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Estimated values. — means USDA has no value; ≥ is a lower bound. USDA doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: USDA FoodData Central. Disclaimer.

What ½ cup (95 g) gives you

High in Manganese (30% DV), Vitamin A (64% DV), Vitamin E (22% DV), Vitamin K (428% DV), Folate (29% DV)

Low in total fat, saturated fat, cholesterol, sodium

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

37% protein · 45% carbohydrate · 18% fat

Protein: 4 g 37%
Carbs: 5 g 45%
Fat: 1 g 18%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 92% of foods
Protein: more than 35% of foods
Total fat: less than 74% of foods
Carbohydrate: more than 43% of foods
Dietary fiber: more than 84% of foods
Total sugars: less than 59% of foods
Sodium: less than 42% of foods

All nutrients (58)

Amounts for ½ cup (95 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (7)
Nutrient	Portion	100 g	% DV
Calories	32.3 kcal	34 kcal
Protein	3.81 g	4.01 g	8%
Carbohydrate	4.56 g	4.8 g	2%
Dietary fiber	3.52 g	3.7 g	13%
Total sugars	0.485 g	0.51 g
Starch	0 g	0 g
Water	84.5 g	88.9 g

Fats and fatty acids (8)
Nutrient	Portion	100 g	% DV
Total fat	0.827 g	0.87 g	1%
Saturated fat	0.149 g	0.157 g	1%
Trans fat	0 g	0 g
Monounsaturated fat	0 g	0 g
Polyunsaturated fat	0.352 g	0.371 g
Omega-3 EPA	0 g	0 g
Omega-3 DHA	0 g	0 g
Cholesterol	0 mg	0 mg	0%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	145 mg	153 mg	11%
Iron	1.86 mg	1.96 mg	10%
Magnesium	77.9 mg	82 mg	19%
Phosphorus	47.5 mg	50 mg	4%
Potassium	287 mg	302 mg	6%
Sodium	92.2 mg	97 mg	4%
Zinc	0.465 mg	0.49 mg	4%
Copper	0.153 mg	0.161 mg	17%
Manganese	0.681 mg	0.717 mg	30%
Selenium	5.22 mcg	5.5 mcg	9%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	573 mcg	603 mcg	64%
Vitamin C	2.09 mg	2.2 mg	2%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	3.36 mg	3.54 mg	22%
Vitamin K	514 mcg	541 mcg	428%
Thiamin (B1)	0.074 mg	0.078 mg	6%
Riboflavin (B2)	0.167 mg	0.176 mg	13%
Niacin (B3)	0.417 mg	0.439 mg	3%
Pantothenic acid (B5)	0.071 mg	0.075 mg	1%
Vitamin B6	0.129 mg	0.136 mg	8%
Folate	115 mcg	121 mcg	29%
Vitamin B12	0 mcg	0 mcg	0%
Choline	23.6 mg	24.8 mg	4%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.096 g	0.101 g
Threonine	0.209 g	0.22 g
Isoleucine	0.122 g	0.128 g
Leucine	0.195 g	0.205 g
Lysine	0.243 g	0.256 g
Methionine	0.05 g	0.053 g
Cystine	0.028 g	0.029 g
Phenylalanine	0.2 g	0.211 g
Tyrosine	0.208 g	0.219 g
Valine	0.172 g	0.181 g
Arginine	0.465 g	0.489 g
Histidine	0.047 g	0.049 g
Alanine	0.211 g	0.222 g
Aspartic acid	0.414 g	0.436 g
Glutamic acid	0.49 g	0.516 g
Glycine	0.214 g	0.225 g
Proline	0.191 g	0.201 g
Serine	0.164 g	0.173 g

Other (2)
Nutrient	Portion	100 g	% DV
Caffeine	0 mg	0 mg
Alcohol	0 g	0 g

Similar foods

Sources

USDA FoodData Central record 169288(SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.