Spinach, creamed
Common food
Photo: Wikipedia
Creamed spinach is a rich, velvety side dish where tender spinach leaves are folded into a luxurious sauce of cream, butter, and often a hint of nutmeg. Its texture is silky and comforting, with the earthy, slightly mineral flavor of the spinach beautifully mellowed by the dairy. Nutritionally, it's a calorie-dense source of fat-soluble vitamins like A and K, with the cream adding a significant boost of calcium and calories.
Calorie split: 11% protein · 28% carbs · 62% fat
↓ Full nutrition💚 Why it's loved
People love it for its decadent, comforting flavor that transforms a simple vegetable into a luxurious treat. It's a beloved steakhouse classic and a holiday staple, valued for its ability to pair beautifully with rich meats and stand alone as a satisfying side.
⚠️ Watch-outs & how to enjoy it better
The high saturated fat and calorie content from cream and butter can be a concern for heart health or calorie-controlled diets. The oxalates in spinach can also bind to calcium, potentially reducing its absorption. To counteract, use a lighter cream or a blend of milk and cornstarch for the sauce, and pair it with a lean protein like grilled chicken or fish to balance the meal.
Key benefits
- Excellent source of vitamin K for bone health
- Rich in vitamin A for vision and immune function
- Provides plant-based iron, enhanced by cream's fat for absorption
- Good source of calcium from the dairy components
- Contains antioxidants like lutein and zeaxanthin
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The classic steakhouse pairing of creamed spinach and a baked potato is a relatively modern American invention, popularized in the early 20th century as part of the 'Continental' cuisine trend in upscale restaurants.
Full nutrition (USDA data · scales with serving)
| Water | 83.4 g |
| Energy | 90.0 kcal |
| Protein | 2.4 g |
| Total lipid (fat) | 6.1 g |
| Carbohydrate, by difference | 6.1 g |
| Fiber, total dietary | 1.2 g |
| Total Sugars | 0.76 g |
| Calcium, Ca | 58.0 mg |
| Iron, Fe | 0.76 mg |
| Magnesium, Mg | 67.0 mg |
| Phosphorus, P | 39.0 mg |
| Potassium, K | 340 mg |
| Sodium, Na | 450 mg |
| Zinc, Zn | 0.33 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 0.60 ug |
| Vitamin C, total ascorbic acid | 15.1 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.16 mg |
| Niacin | 0.35 mg |
| Vitamin B-6 | 0.15 mg |
| Folate, total | 60.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 60.0 ug |
| Folate, DFE | 60.0 ug |
| Choline, total | 16.2 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 257 ug |
| Retinol | 52.0 ug |
| Carotene, beta | 2460 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 7.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 5310 ug |
| Vitamin E (alpha-tocopherol) | 1.6 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.30 ug |
| Vitamin K (phylloquinone) | 341 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.3 g |
| SFA 4:0 | 0.12 g |
| SFA 6:0 | 0.10 g |
| SFA 8:0 | 0.06 g |
| SFA 10:0 | 0.14 g |
| SFA 12:0 | 0.17 g |
| SFA 14:0 | 0.55 g |
| SFA 16:0 | 1.5 g |
| SFA 18:0 | 0.51 g |
| Fatty acids, total monounsaturated | 1.2 g |
| MUFA 16:1 | 0.11 g |
| MUFA 18:1 | 1.3 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.37 g |
| PUFA 18:2 | 0.14 g |
| PUFA 18:3 | 0.12 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 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 | 16.0 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
How is creamed spinach different from sautéed spinach?
Sautéed spinach is simply wilted in oil or butter, resulting in a light, garlicky side. Creamed spinach involves making a béchamel or cream-based sauce, creating a much richer, thicker, and more calorie-dense dish.
Can I make a lighter version at home?
Yes. Substitute heavy cream with a mix of milk and a tablespoon of flour or cornstarch to thicken, use Greek yogurt for a tangy protein boost, or blend in steamed cauliflower for creaminess with fewer calories.
Why does my homemade version get watery?
The spinach releases water as it cooks. To prevent this, thoroughly squeeze all excess moisture from the cooked spinach before adding it to your cream sauce, and avoid overcooking it in the sauce.
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 0.90 kcal/g · 11% calories from protein · 1.2 g fiber · 0.8 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: 1.32 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.