USDA Survey

Spinach and cheese casserole

According to USDA FoodData Central (FDC ID 2709630, data refreshed July 2026), nutrition facts per 100g, sourced verbatim.

130
Calorieslow density
7.0g
Proteingood source · 14% DV
9.9g
Carbslow · 4% DV
7.6g
Fatgood source · 10% DV
130 calories per 100g

Spinach and cheese casserole contains 130 calories per 100g according to USDA FoodData Central. It has 7.0g of protein, 7.6g of fat, and 9.9g of carbohydrates per 100g. Data is sourced verbatim from the USDA Survey database, refreshed July 2026.

  • More protein than 42% of USDA whole foods

The verdict

Spinach and cheese casserole carries 7.0g of protein per 100g, more than 42% of USDA whole foods.

7.0g
protein per 100g
Top 58%
protein vs USDA whole foods
130
calories per 100g
2.8g
fiber per 100g

Percentile computed against the 7,880 USDA SR Legacy and Foundation whole foods with a protein value, not branded or processed items.

FDA labeling rules →

Spinach and cheese casserole contains 130 calories per 100g, according to the USDA FoodData Central database. It provides 7.0g of protein, 7.6g of fat, and 9.9g of carbohydrates per 100g. Dietary fiber: 2.8g. Below you will find a complete nutrient breakdown including vitamins, minerals, and daily value percentages based on a 2,000 calorie diet. Values are normalized to a 100g serving per the USDA FoodData Central standardization. Source: USDA laboratory analysis and manufacturer-reported label data for food products sold in the United States.

Where this data comes from

USDA FoodData Central is the United States government's authoritative reference for food composition, maintained by the Agricultural Research Service and updated as new laboratory analyses and manufacturer submissions are processed. Spinach and cheese casserole is catalogued there as FDC ID 2709630, a usda survey entry. Every figure on this page comes from USDA laboratory analysis under the FDC USDA Survey program, standardized to 100 g so it can be compared fairly against any other food in the database. Values are shown on the USDA per-100 g basis.

Compare it against 6 nutritionally similar items in Nearby Foods below.

Nutritional Value at a Glance

Spinach and cheese casserole balances protein, fat, and carbohydrates without any single macro dominating.

At 10% of the Daily Value for fiber, it contributes moderately to daily fiber intake.

Allergen indicators

Our text scan flagged these FDA Big 9 major-allergen indicators in this product's name and brand description:

  • Milk

Always verify with the physical package label. Our detection is a keyword scan over USDA-published product names and brand text, it is conservative-positive (flags likely allergens) but cannot guarantee completeness or accuracy. Manufacturers may reformulate without notice; consumers with anaphylaxis-risk allergies must rely on the FDA-mandated ingredient and allergen statement printed on the package itself.

Nutrition Facts Serving size 100g Amount per serving Calories 130 % Daily Value* Total Fat 8g 10% Saturated Fat 4g 19% Trans Fat 0g Cholesterol 19mg 6% Sodium 311mg 14% Total Carbohydrate 10g 4% Dietary Fiber 3g 10% Total Sugars 1g Includes 0g Added Sugars 0% Protein 7g Vitamin D 0mcg 0% Calcium 235mg 18% Iron 2mg 10% Potassium 247mg 5% * 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.

Values per 100g

Macro Breakdown

130
Calories per 100g

130 kcal = 7% of FDA 2,000 kcal Daily Value

0%100%7of 2,000 kcal
130 kcal = 7% of FDA 2,000 kcal Daily Value
P: 7.0gF: 7.6gC: 9.9g
7.0g
Protein
14% DV
7.6g
Total Fat
10% DV
9.9g
Carbs
4% DV
2.8g
Fiber
10% DV
1.0g
Sugar
no FDA DV
311mg
Sodium
14% DV

Values shown per 100g, the USDA FoodData Central standardization. Serving size for this entry is not declared in the USDA release.

Where Spinach and cheese casserole ranks on protein

Its 7.0g of protein per 100g placed against every USDA reference (whole) food, the 7,880 SR Legacy and Foundation items with a protein value.

Protein per 100g - Spinach and cheese casserole vs every USDA reference food

USDA reference (whole) foods with a protein value

7 42nd percentile higher than 42% of 7,880 USDA reference foods

0–5: 2,829 USDA reference foods (36%). Below this entry. 5–10: 1,170 USDA reference foods (15%). This entry sits in this band. 10–15: 863 USDA reference foods (11%). Above this entry. 15–20: 783 USDA reference foods (10%). Above this entry. 20–25: 1,085 USDA reference foods (14%). Above this entry. 25–30: 826 USDA reference foods (10%). Above this entry. 30–35: 230 USDA reference foods (3%). Above this entry. 35–40: 32 USDA reference foods (0%). Above this entry. 40–45: 9 USDA reference foods (0%). Above this entry. 45–50: 11 USDA reference foods (0%). Above this entry. 50–55: 9 USDA reference foods (0%). Above this entry. 55–60: 33 USDA reference foods (0%). Above this entry. This food 0 60 every USDA reference food, bucketed by value

Each bar is a band; taller bars hold more USDA reference foods. The dashed line + filled bar mark this entry. Hover or tap any bar for its full count, share, and where it sits relative to this entry.

Source USDA FoodData Central, SR Legacy & Foundation · July 2026

Full Nutrient Breakdown

Every nutrient USDA reports for this food, per 100 g, with each value's share of the FDA Daily Value shown as a bar.

Macronutrients

Nutrient Amount % DV
Carbohydrate, by difference 9.9 G
4%
Energy 130 KCAL
Fiber, total dietary 2.8 G
10%
Protein 7.0 G
14%
Total Sugars 1.0 G
Total lipid (fat) 7.6 G
10%
Alcohol, ethyl 0.00 G
Caffeine 0 MG
Theobromine 0 MG
Water 73.5 G

Vitamins

Nutrient Amount % DV
Choline, total 20 MG
Folate, DFE 75.0 UG
Folate, food 64.0 UG
Folate, total 71.0 UG
Folic acid 7.0 UG
Niacin 1 MG
Riboflavin 0 MG
Thiamin 0 MG
Vitamin B-12 0.2 UG
Vitamin B-12, added 0.0 UG
Vitamin B-6 0 MG
Vitamin C, total ascorbic acid 1 MG
Vitamin E, added 0 MG
Vitamin K (phylloquinone) 355.2 UG

Minerals

Nutrient Amount % DV
Calcium, Ca 235 MG
18%
Iron, Fe 2 MG
10%
Potassium, K 247 MG
5%
Sodium, Na 311 MG
14%
Carotene, alpha 0.0 UG
Carotene, beta 4516.0 UG
Copper, Cu 0 MG
Cryptoxanthin, beta 1.0 UG
Lycopene 0.0 UG
Magnesium, Mg 62 MG
Phosphorus, P 127 MG
Retinol 51.0 UG
Selenium, Se 8.6 UG
Vitamin A, RAE 427.0 UG
Vitamin D (D2 + D3) 0.4 UG
Vitamin E (alpha-tocopherol) 2 MG
Zinc, Zn 1 MG

Lipids

Nutrient Amount % DV
Cholesterol 19 MG
6%
Fatty acids, total saturated 3.9 G
19%
Fatty acids, total monounsaturated 1.8 G
Fatty acids, total polyunsaturated 0.78 G
MUFA 16:1 0.12 G
MUFA 18:1 1.7 G
MUFA 20:1 0.01 G
MUFA 22:1 0.00 G
PUFA 18:2 0.48 G
PUFA 18:3 0.30 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
SFA 10:0 0.14 G
SFA 12:0 0.15 G
SFA 14:0 0.58 G
SFA 16:0 1.9 G
SFA 18:0 0.72 G
SFA 4:0 0.15 G
SFA 6:0 0.10 G
SFA 8:0 0.06 G

Other

Nutrient Amount % DV
Lutein + zeaxanthin 9766.0 UG

Key takeaways

  • Spinach and cheese casserole delivers 7.0g of protein per 100g, more than 42% of USDA whole foods. See the protein ranking
  • It carries 130 calories per 100g.

Nearby Foods

Foods in the same category with similar calorie content, useful for swaps, substitutions, and side-by-side comparison.

Spinach souffle

Survey
128 cal
P: 5.7gF: 8.6gC: 7.1g

Squash, summer, souffle

Survey
125 cal
P: 4.7gF: 8.9gC: 6.9g

Corn, scalloped or pudding

Survey
116 cal
P: 4.5gF: 5.1gC: 15.0g

Broccoli casserole with noodles

Survey
112 cal
P: 3.5gF: 3.8gC: 15.9g

Tomatoes, scalloped

Survey
110 cal
P: 2.7gF: 5.0gC: 14.1g

Broccoli casserole with rice

Survey
107 cal
P: 4.1gF: 3.6gC: 15.1g

→ Compare Spinach and cheese casserole side-by-side with Spinach souffle and Squash

Frequently Asked Questions

How many calories are in Spinach and cheese casserole? ▼
Spinach and cheese casserole contains 130 calories per 100g. It has 7.0g of protein, 7.6g of fat, and 9.9g of carbohydrates.
What are the macros in Spinach and cheese casserole? ▼
Per 100g, Spinach and cheese casserole has 7.0g protein (22% of calories), 7.6g fat, and 9.9g carbs. Fiber: 2.8g. Sugar: 1.0g.
How much sodium is in Spinach and cheese casserole? ▼
Spinach and cheese casserole contains 311mg of sodium per 100g, which is 14% of the recommended daily limit (2,300mg).
Is Spinach and cheese casserole high in fiber? ▼
Spinach and cheese casserole contains 2.8g of dietary fiber per 100g, which is 10% of the daily recommended value (28g).
Is Spinach and cheese casserole keto-friendly? ▼
Spinach and cheese casserole has 9.9g of carbs per 100g (30% of calories), which may be too high for strict keto diets (typically under 5g net carbs per serving).
Is Spinach and cheese casserole good for a diet? ▼
Spinach and cheese casserole has 130 calories per 100g. Fat content: 7.6g.
How does Spinach and cheese casserole compare to other foods? ▼
Spinach and cheese casserole provides 130 calories and 7.0g protein per 100g. That is 18 calories per gram of protein. Use our compare tool to see how it stacks up against similar foods in the same category.

Nutrition Guides

Learn how to interpret and use nutrition data effectively

How to Read Nutrition Labels
Understanding Daily Values (%DV)
Comparing Foods for Better Nutrition
Hidden Sugars in Common Foods
How to Compare Foods for Healthier Choices

Primary source data

📂
USDA FoodData Central
Federal nutrient database, every nutrient figure here
🌱
FDA Food Labeling & Nutrition
Regulatory definitions for labels and serving sizes
💉
NIH Office of Dietary Supplements
Federal vitamin and supplement fact sheets
⚠️
USDA FSIS Recalls
Federal meat, poultry, and egg recall alerts
📣
FDA Food Recalls
Federal alerts for FDA-regulated food products
📋
Dietary Guidelines for Americans
USDA + HHS joint nutrition guidance

Data Sources & Methodology

Data from USDA FoodData Central, April 2026 release. See our methodology.

Source: USDA FoodData Central (FDC ID 2709630) — USDA Survey database. Verify with USDA →

Source: FDA 2,000-calorie Daily Value reference — %DV computed against the USDA per-100g standardization basis.

Disclaimer: This information is for reference only and should not replace professional dietary advice. Nutrient content may vary by brand, preparation method, and seasonal factors.

All federal data sources used on this page

Every figure on GetFoodFacts is rendered directly from official USDA FoodData Central records, no number is typed in by an editor. See our editorial standards & corrections policy, the methodology behind these numbers, or report a data error. Data current as of July 2026.