Vegetable

Spinach (frozen, chopped or leaf, unprepared) Nutrition Facts

USDA description: Spinach, frozen, chopped or leaf, unprepared (Includes foods for USDA's Food Distribution Program)

Per 100 g, Spinach (frozen, chopped or leaf, unprepared) provides 29 calories. A typical portion, 1 cup (156 g), has 45 calories, 5.7 g protein, 6.6 g carbs and 0.9 g fat.

calories: 29
protein: 3.6 g
carbs: 4.2 g
fat: 0.6 g

Per 100 g.

Calories and macros per serving

Serving weights are USDA's own for this record; each value is the per-100 g amount scaled to that weight. % = share of the FDA Daily Value.

Spinach (frozen, chopped or leaf, unprepared): calories, protein, carbs, fat, fiber and sugars per serving
Serving	Calories	Protein	Carbs	Fat	Fiber	Sugars
100 g	291%	3.6 g7%	4.2 g2%	0.6 g1%	2.9 g10%	0.7 g
1 cup156 g	452%	5.7 g11%	6.6 g2%	0.9 g1%	4.5 g16%	1 g
1 package10 oz · 284 g	824%	10 g21%	12 g4%	1.6 g2%	8.2 g29%	1.8 g

Calories in kcal. n/r = not reported for this food.

Raw, cooked and other forms

Cooking changes water content, so values per 100 g shift. Each row is its own USDA record.

Form (per 100 g)	Calories	Protein	Carbs	Fat
Spinach (frozen, chopped or leaf, unprepared) (this page)	29	3.6 g	4.2 g	0.6 g
Spinach (frozen, chopped or leaf, cooked, boiled, drained, with salt)	34	4 g	4.8 g	0.9 g
Spinach (frozen, chopped or leaf, cooked, boiled, drained, without salt)	34	4 g	4.8 g	0.9 g

How Spinach ranks among vegetables

Rank 1 = the most of that nutrient among the vegetables on CalorieExplorer. Per 200 kcal shows nutrient density: how much you get for the same calories.

Nutrient	Per 100 g	Per 200 kcal
Protein	3.6 g#17 of 124 vegetables	25 g#6 of 124 vegetables
Fiber	2.9 g#29 of 113 vegetables	20 g#17 of 113 vegetables
Potassium	346 mg#27 of 124 vegetables	2,386 mg#26 of 124 vegetables
Calcium	129 mg#6 of 124 vegetables	890 mg#5 of 124 vegetables
Iron	1.9 mg#18 of 124 vegetables	13 mg#10 of 124 vegetables
Magnesium	75 mg#6 of 123 vegetables	517 mg#3 of 123 vegetables
Vitamin C	5.5 mg#94 of 121 vegetables	38 mg#80 of 121 vegetables
Vitamin A	586 µg#8 of 115 vegetables	4,041 µg#10 of 115 vegetables

Macronutrient Breakdown

40%

Protein

46%

Carbs

14%

Fat

Compared with the median of vegetables

Per 100 g; median of the 123 vegetables with a value.

Calories: Spinach: 29 kcal
median: 32 kcal
Protein: Spinach: 3.6 g
median: 1.8 g
Carbs: Spinach: 4.2 g
median: 7 g
Fat: Spinach: 0.6 g
median: 0.3 g
Fiber: Spinach: 2.9 g
median: 2.2 g

Vitamins and minerals

Nutrient	Per 100 g	%DV	Per 1 cup (156 g)	%DV
Saturated fat	0 g	<1%	0.1 g	<1%
Trans fat	0 g	no DV	0 g	no DV
Cholesterol	0 mg	0%	0 mg	0%
Sodium	74 mg	3%	115 mg	5%
Vitamin D	0 µg	0%	0 µg	0%
Calcium	129 mg	10%	201 mg	15%
Iron	1.9 mg	11%	2.9 mg	16%
Potassium	346 mg	7%	540 mg	11%
Vitamin A (RAE)	586 µg	65%	914 µg	102%
Vitamin C	5.5 mg	6%	8.6 mg	10%
Vitamin E	2.9 mg	19%	4.5 mg	30%
Vitamin K	372 µg	310%	580 µg	484%
Thiamin (B1)	0.09 mg	8%	0.15 mg	12%
Riboflavin (B2)	0.22 mg	17%	0.35 mg	27%
Niacin (B3)	0.51 mg	3%	0.79 mg	5%
Vitamin B6	0.17 mg	10%	0.27 mg	16%
Folate (approx.)	145 µg	36%	226 µg	57%
Vitamin B12	0 µg	0%	0 µg	0%
Phosphorus	49 mg	4%	76 mg	6%
Magnesium	75 mg	18%	117 mg	28%
Zinc	0.56 mg	5%	0.87 mg	8%
Selenium	6 µg	11%	9.4 µg	17%
Copper	0.14 mg	16%	0.22 mg	25%
Manganese	0.7 mg	31%	1.1 mg	48%

Source: U.S. Department of Agriculture, FoodData Central, FDC ID 169287 (SR Legacy, April 2018 final release). Values per 100 g as published in that record, imported 2026-03-13; serving weights from the same record, retrieved 2026-10-13.

% Daily Value: FDA Daily Values (2016 Nutrition Facts label rule, 21 CFR 101.9), adults and children 4+. Ranks compare the foods of the same category on this site. How we calculate.

Last updated 2026-10-13. Values are averages for the food as described; brands, varieties and cooking change them. Not medical advice.