Spinach, canned, cooked, no added fat
Common food
Photo: Wikipedia
Canned, cooked spinach is a soft, deeply savory, and convenient pantry staple with a concentrated, earthy flavor. It offers a surprisingly potent nutritional punch per calorie, being exceptionally rich in vitamin K and a good source of vitamin A and iron. Its texture is tender and silky, ready to be incorporated directly into a dish.
Calorie split: 38% protein · 46% carbs · 15% fat
↓ Full nutrition💚 Why it's loved
People love it for its incredible convenience and deep, umami-rich flavor that forms a robust base for countless dishes. It's a cultural workhorse, seamlessly blending into everything from Indian curries to Italian pastas and American casseroles.
⚠️ Watch-outs & how to enjoy it better
The canning process can impart a noticeable metallic taste and significantly increase sodium content. It's also high in naturally occurring oxalates, which can be a concern for individuals prone to certain kidney stones. To mitigate, choose 'no salt added' versions, rinse well before use, and pair with a calcium source like cheese or yogurt to help bind oxalates.
Key benefits
- Excellent source of Vitamin K for bone health.
- Very low in calories and fat.
- Good source of plant-based iron and magnesium.
- Provides soluble fiber for digestive health.
- Convenient and ready-to-use with a long shelf life.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The canning process actually makes certain nutrients, like the antioxidant beta-carotene, more bioavailable and easier for your body to absorb compared to raw spinach.
Full nutrition (USDA data · scales with serving)
| Water | 91.8 g |
| Energy | 23.0 kcal |
| Protein | 2.8 g |
| Total lipid (fat) | 0.50 g |
| Carbohydrate, by difference | 3.4 g |
| Fiber, total dietary | 2.4 g |
| Total Sugars | 0.40 g |
| Calcium, Ca | 127 mg |
| Iron, Fe | 2.3 mg |
| Magnesium, Mg | 76.0 mg |
| Phosphorus, P | 44.0 mg |
| Potassium, K | 346 mg |
| Sodium, Na | 322 mg |
| Zinc, Zn | 0.46 mg |
| Copper, Cu | 0.18 mg |
| Selenium, Se | 1.4 ug |
| Vitamin C, total ascorbic acid | 13.6 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.14 mg |
| Niacin | 0.39 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 93.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 93.0 ug |
| Folate, DFE | 93.0 ug |
| Choline, total | 18.4 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 490 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 5881 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 10575 ug |
| Vitamin E (alpha-tocopherol) | 1.9 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 462 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.08 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.06 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.01 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.01 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.21 g |
| PUFA 18:2 | 0.03 g |
| PUFA 18:3 | 0.18 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Babyfood, vegetables, spinach, creamed, strained — USDA does not publish this profile for Spinach.
| Tryptophan | 0.04 g |
| Threonine | 0.10 g |
| Isoleucine | 0.11 g |
| Leucine | 0.22 g |
| Lysine | 0.15 g |
| Methionine | 0.06 g |
| Cystine | 0.03 g |
| Phenylalanine | 0.10 g |
| Tyrosine | 0.12 g |
| Valine | 0.15 g |
| Arginine | 0.15 g |
| Histidine | 0.06 g |
| Alanine | 0.12 g |
| Aspartic acid | 0.20 g |
| Glutamic acid | 0.42 g |
| Glycine | 0.10 g |
| Proline | 0.21 g |
| Serine | 0.10 g |
FAQ
Why does canned spinach taste different from fresh?
The cooking and canning process breaks down the plant's cell walls, creating a much softer texture and a more concentrated, savory, and sometimes slightly metallic flavor due to the canning liquid and heat.
Is canned spinach as nutritious as fresh?
It retains most of its minerals (like iron and magnesium) and fiber. While some heat-sensitive vitamins (like Vitamin C) are reduced, others like Vitamin K and beta-carotene remain stable or become more available. It's a nutritious choice, especially out of season.
How can I reduce the sodium in canned spinach?
Always look for 'No Salt Added' versions. If using regular canned spinach, thoroughly rinsing it under cold water in a colander can remove a significant amount of the surface sodium.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.23 kcal/g · 49% calories from protein · 2.4 g fiber · 0.4 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.93 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.