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

1 cup (156 g): 45 kcal, 5.7 g protein, 6.6 g carbohydrate and 0.9 g fat.

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Nutrition Facts

Serving size1 cup (156 g)

Amount per serving

Calories45

% Daily Value*

Total Fat 1g	1%
Saturated Fat 0g	0%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 115mg	5%
Total Carbohydrate 7g	2%
Dietary Fiber 5g	16%
Total Sugars 1g
Includes Added Sugars ≤1g	≤2%
Protein 6g	11%
Vitamin D 0mcg	0%
Calcium 200mg	15%
Iron 2.9mg	15%
Potassium 540mg	10%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Estimated values. — means USDA has no value; ≥ is a lower bound. USDA doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: USDA FoodData Central. Disclaimer.

What 1 cup (156 g) gives you

High in Magnesium (28% DV), Copper (25% DV), Manganese (48% DV), Vitamin A (102% DV), Vitamin E (30% DV), Vitamin K (484% DV), Riboflavin (B2) (27% DV), Folate (57% DV)

Low in total fat, saturated fat, cholesterol, sodium

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

40% protein · 46% carbohydrate · 14% fat

Protein: 6 g 40%
Carbs: 7 g 46%
Fat: 1 g 14%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 94% of foods
Protein: more than 34% of foods
Total fat: less than 77% of foods
Carbohydrate: more than 41% of foods
Dietary fiber: more than 79% of foods
Total sugars: less than 57% of foods
Sodium: less than 49% of foods

All nutrients (58)

Amounts for 1 cup (156 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (7)
Nutrient	Portion	100 g	% DV
Calories	45.2 kcal	29 kcal
Protein	5.66 g	3.63 g	11%
Carbohydrate	6.57 g	4.21 g	2%
Dietary fiber	4.52 g	2.9 g	16%
Total sugars	1.01 g	0.65 g
Starch	0 g	0 g
Water	141 g	90.2 g

Fats and fatty acids (8)
Nutrient	Portion	100 g	% DV
Total fat	0.889 g	0.57 g	1%
Saturated fat	0.064 g	0.041 g	0%
Trans fat	0 g	0 g
Monounsaturated fat	0 g	0 g
Polyunsaturated fat	0.128 g	0.082 g
Omega-3 EPA	0 g	0 g
Omega-3 DHA	0 g	0 g
Cholesterol	0 mg	0 mg	0%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	201 mg	129 mg	15%
Iron	2.95 mg	1.89 mg	16%
Magnesium	117 mg	75 mg	28%
Phosphorus	76.4 mg	49 mg	6%
Potassium	540 mg	346 mg	11%
Sodium	115 mg	74 mg	5%
Zinc	0.874 mg	0.56 mg	8%
Copper	0.225 mg	0.144 mg	25%
Manganese	1.1 mg	0.704 mg	48%
Selenium	9.36 mcg	6 mcg	17%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	914 mcg	586 mcg	102%
Vitamin C	8.58 mg	5.5 mg	10%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	4.52 mg	2.9 mg	30%
Vitamin K	580 mcg	372 mcg	484%
Thiamin (B1)	0.147 mg	0.094 mg	12%
Riboflavin (B2)	0.349 mg	0.224 mg	27%
Niacin (B3)	0.791 mg	0.507 mg	5%
Pantothenic acid (B5)	0.147 mg	0.094 mg	3%
Vitamin B6	0.268 mg	0.172 mg	16%
Folate	226 mcg	145 mcg	57%
Vitamin B12	0 mcg	0 mcg	0%
Choline	34.5 mg	22.1 mg	6%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.156 g	0.1 g
Threonine	0.339 g	0.217 g
Isoleucine	0.197 g	0.126 g
Leucine	0.315 g	0.202 g
Lysine	0.392 g	0.251 g
Methionine	0.081 g	0.052 g
Cystine	0.045 g	0.029 g
Phenylalanine	0.323 g	0.207 g
Tyrosine	0.335 g	0.215 g
Valine	0.278 g	0.178 g
Arginine	0.75 g	0.481 g
Histidine	0.076 g	0.049 g
Alanine	0.34 g	0.218 g
Aspartic acid	0.669 g	0.429 g
Glutamic acid	0.792 g	0.508 g
Glycine	0.345 g	0.221 g
Proline	0.309 g	0.198 g
Serine	0.265 g	0.17 g

Other (2)
Nutrient	Portion	100 g	% DV
Caffeine	0 mg	0 mg
Alcohol	0 g	0 g

Similar foods

Sources

USDA FoodData Central record 169287(SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.