Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
This is spinach that has been chopped or left whole, cooked in boiling water until tender, then drained. It has a soft, silky texture and a deep, earthy, slightly mineral flavor that becomes mellow and sweet when cooked. Nutritionally, it's a low-calorie powerhouse, delivering a notable dose of protein and fiber for its size.
Calorie split: 37% protein · 45% carbs · 18% fat
↓ Full nutrition💚 Why it's loved
People love it for its incredible versatility and ability to absorb flavors like garlic and butter while adding a rich, nutritious green base to countless dishes. It's a staple in cuisines worldwide, from Indian saag to Italian pasta fillings, prized for how it transforms from a bulky raw leaf to a concentrated, flavorful component.
⚠️ Watch-outs & how to enjoy it better
The high oxalate content can bind to minerals like calcium and iron, potentially reducing absorption and posing a risk for those prone to certain kidney stones. To mitigate this, pair it with a source of vitamin C (like lemon juice) to boost iron uptake, or with dairy to help manage oxalates. Those on blood thinners should maintain consistent vitamin K intake.
Key benefits
- Excellent source of vitamin K, crucial for bone health and blood clotting.
- Rich in vitamin A and antioxidants like lutein and zeaxanthin for eye health.
- Provides a good plant-based source of iron and calcium.
- High in fiber, which supports digestive health and satiety.
- Very low in calories, making it ideal for volume-based eating.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Frozen spinach is often more nutrient-dense than fresh spinach sold in stores because it's blanched and frozen shortly after harvest, locking in vitamins that degrade quickly in fresh leaves.
Full nutrition (USDA data · scales with serving)
| Water | 88.9 g |
| Energy | 34.0 kcal |
| Energy | 143 kj |
| Protein | 4.0 g |
| Total lipid (fat) | 0.87 g |
| Ash | 1.4 g |
| Carbohydrate, by difference | 4.8 g |
| Fiber, total dietary | 3.7 g |
| Total Sugars | 0.51 g |
| Sucrose | 0.21 g |
| Glucose | 0.20 g |
| Fructose | 0.09 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 0.00 g |
| Calcium, Ca | 153 mg |
| Iron, Fe | 2.0 mg |
| Magnesium, Mg | 82.0 mg |
| Phosphorus, P | 50.0 mg |
| Potassium, K | 302 mg |
| Sodium, Na | 97.0 mg |
| Zinc, Zn | 0.49 mg |
| Copper, Cu | 0.16 mg |
| Manganese, Mn | 0.72 mg |
| Selenium, Se | 5.5 ug |
| Vitamin C, total ascorbic acid | 2.2 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.18 mg |
| Niacin | 0.44 mg |
| Pantothenic acid | 0.07 mg |
| Vitamin B-6 | 0.14 mg |
| Folate, total | 121 ug |
| Folic acid | 0.00 ug |
| Folate, food | 121 ug |
| Folate, DFE | 121 ug |
| Choline, total | 24.8 mg |
| Betaine | 112 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 603 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 7237 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 12061 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 15690 ug |
| Vitamin E (alpha-tocopherol) | 3.5 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.01 mg |
| Tocopherol, gamma | 0.17 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 541 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.16 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 | 0.00 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.16 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.00 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.00 g |
| MUFA 14:1 | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.00 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.37 g |
| PUFA 18:2 | 0.00 g |
| PUFA 18:3 | 0.37 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 |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.10 g |
| Threonine | 0.22 g |
| Isoleucine | 0.13 g |
| Leucine | 0.20 g |
| Lysine | 0.26 g |
| Methionine | 0.05 g |
| Cystine | 0.03 g |
| Phenylalanine | 0.21 g |
| Tyrosine | 0.22 g |
| Valine | 0.18 g |
| Arginine | 0.49 g |
| Histidine | 0.05 g |
| Alanine | 0.22 g |
| Aspartic acid | 0.44 g |
| Glutamic acid | 0.52 g |
| Glycine | 0.23 g |
| Proline | 0.20 g |
| Serine | 0.17 g |
FAQ
Why is my frozen spinach watery?
The water is released from the spinach's cell walls during cooking. To avoid a watery dish, always thaw it completely and then squeeze out as much liquid as possible using your hands, a clean towel, or a fine-mesh strainer before adding it to recipes.
Is frozen spinach as healthy as fresh?
Yes, and sometimes more so. The quick-freezing process preserves nutrients very effectively. Fresh spinach can lose water-soluble vitamins (like folate and vitamin C) during transit and storage. Frozen spinach is a reliable, year-round source of nutrients.
How do I reduce the 'metallic' taste some people notice?
That taste comes from oxalic acid. Cooking it thoroughly (which boiling does) helps reduce it. Pairing it with a fat (like butter or olive oil) and an acid (like a squeeze of lemon) can also balance the flavor profile and make it taste richer and less sharp.
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 0.34 kcal/g · 47% calories from protein · 3.7 g fiber · 0.5 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: 0.32 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.