Food guide

Frozen Spinach

Chopped frozen spinach, more concentrated than raw leaves once cooked and drained, and inexpensive.

VegetablesNutrient-DensePlant-Based

Frozen Spinach, a nutrient-dense vegetables food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of frozen spinach, cooked, frozen for fair comparison. Typical serving: 100 g cooked from frozen — 34 kcal per 100 g serving.

Nutrition information for Frozen Spinach
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	34 kcal	34 kcal	100 kcal
Protein	4 g	4 g	11.8 g
Carbohydrate	4.8 g	4.8 g	14.1 g
Fat	0.9 g	0.9 g	2.6 g
Fibre	3.7 g	3.7 g	10.9 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of frozen spinach, with a typical serving and FDA Daily Value for adults.

Micronutrients for Frozen Spinach
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	603 µg	603 µg	67%
Vitamin C	2.2 mg	2.2 mg	2%
Vitamin D	0 µg	0 µg	0%
Vitamin E	3.5 mg	3.5 mg	23%
Vitamin K	541 µg	541 µg	451%
Thiamin	0.078 mg	0.078 mg	7%
Riboflavin	0.18 mg	0.18 mg	14%
Niacin	0.44 mg	0.44 mg	3%
Vitamin B6	0.14 mg	0.14 mg	8%
Folate	121 µg	121 µg	30%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.075 mg	0.075 mg	2%
Choline	24.8 mg	24.8 mg	5%
Minerals
Calcium	153 mg	153 mg	12%
Iron	2 mg	2 mg	11%
Magnesium	82 mg	82 mg	20%
Phosphorus	50 mg	50 mg	4%
Potassium	302 mg	302 mg	6%
Sodium	97 mg	97 mg	4%
Zinc	0.49 mg	0.49 mg	4%
Selenium	5.5 µg	5.5 µg	10%
Copper	0.16 mg	0.16 mg	18%
Manganese	0.72 mg	0.72 mg	31%

Source: USDA FoodData Central — Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat frozen spinach?

Micronutrients for relatively few calories when portions stay reasonable.
Chopped frozen spinach, more concentrated than raw leaves once cooked and drained, and inexpensive.

How to include it

Cook simply with olive oil and an acid, or eat raw where appropriate.
Typical pairing ideas: Garlic, Eggs, Nutmeg.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.