USDA reference food

Spinach, canned, cooked, fat added, NS as to fat type

1 cup of spinach, canned, cooked, fat added, ns as to fat type (220 g) has 100 calories, 6g of protein, 7g of fat and 5g of fiber (USDA FoodData Central, the dietary survey database (FNDDS), FDC 2709623). It is one of 30 USDA descriptions of spinach.

FoodData Central 2709623, the dietary survey database (FNDDS), in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 cup (220g)

AmountPortion

Amount per serving

Calories100

% Daily Value*

Total Fat 7g9%

Saturated Fat 1.5g8%

Trans Fat not declared

Cholesterol <5mg1%

Sodium 710mg31%

Total Carbohydrate 7g3%

Dietary Fiber 5g18%

Total Sugars <1g

Includes Added Sugars not declared

Protein 6g12%

Vitamin D 0mcg0%

Calcium 270mg21%

Iron 4.9mg27%

Potassium 740mg16%

* 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. Protein % DV here is not corrected for protein quality.

USDA values per 100 g (the dietary survey database (FNDDS)), scaled to the portion. Check the USDA record.

Protein per 100 g: 2.7g; more than 28% of 8,218 USDA reference foods
Calories per 100 g: 45; more than 12% of reference foods
Fiber per 100 g: 2.3g; more than 73% of reference foods

What a portion gives you

Fiber 5g18%

Protein 6g12%

Potassium 740mg16%

Calcium 270mg21%

Iron 4.9mg27%

Sodium 710mg31%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, the dietary survey database (FNDDS) (FDC 2709623); FDA Daily Values, 21 CFR 101.9.

Also rich in

Vitamin K991 µg in 1 cup (220 g), 826% of the Daily Value
Vitamin A1,071 µg RAE in 1 cup (220 g), 119% of the Daily Value
Folate198 µg DFE in 1 cup (220 g), 50% of the Daily Value
Copper0.4 mg in 1 cup (220 g), 43% of the Daily Value
Magnesium163 mg in 1 cup (220 g), 39% of the Daily Value
Vitamin E5.0 mg in 1 cup (220 g), 33% of the Daily Value
Vitamin C29 mg in 1 cup (220 g), 32% of the Daily Value
Riboflavin0.3 mg in 1 cup (220 g), 23% of the Daily Value
Vitamin B60.2 mg in 1 cup (220 g), 15% of the Daily Value

Source: USDA FoodData Central (FDC 2709623), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 26% carbohydrate, 53% fat and 21% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 g	This food	Share with less
Calories	45.0	12%
Protein	2.74 g	28%
Total fat	3.04 g	40%
Carbohydrate	3.31 g	39%
Fiber	2.30 g	73%
Total sugars	0.39 g	40%
Sodium	321 mg	74%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (65)

The portion is 1 cup (220 g); % DV is for that portion.

Energy, macronutrients and sugars (12)

Nutrient	Per portion	Per 100 g	% DV
Protein	6.03 g	2.74 g	12%
Total lipid (fat)	6.69 g	3.04 g	9%
Carbohydrate, by difference	7.28 g	3.31 g	3%
Energy	99.0 kcal	45.0 kcal
Alcohol, ethyl	0 g	0 g
Water	197 g	89.4 g
Total Sugars	0.86 g	0.39 g
Fiber, total dietary	5.06 g	2.30 g	18%
Cholesterol	4.40 mg	2.00 mg	1%
Fatty acids, total saturated	1.64 g	0.75 g	8%
Fatty acids, total monounsaturated	2.02 g	0.92 g
Fatty acids, total polyunsaturated	2.06 g	0.94 g

Minerals (9)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	273 mg	124 mg	21%
Iron, Fe	4.93 mg	2.24 mg	27%
Magnesium, Mg	163 mg	74.0 mg	39%
Phosphorus, P	94.6 mg	43.0 mg	8%
Potassium, K	739 mg	336 mg	16%
Sodium, Na	706 mg	321 mg	31%
Zinc, Zn	0.99 mg	0.45 mg	9%
Copper, Cu	0.39 mg	0.17 mg	43%
Selenium, Se	3.08 µg	1.40 µg	6%

Vitamins (23)

Nutrient	Per portion	Per 100 g	% DV
Retinol	24.2 µg	11.0 µg
Vitamin A, RAE	1,071 µg	487 µg	119%
Carotene, beta	12,573 µg	5,715 µg
Carotene, alpha	0 µg	0 µg
Vitamin E (alpha-tocopherol)	4.97 mg	2.26 mg	33%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	22,587 µg	10,267 µg
Vitamin C, total ascorbic acid	29.0 mg	13.2 mg	32%
Thiamin	0.035 mg	0.016 mg	3%
Riboflavin	0.29 mg	0.13 mg	23%
Niacin	0.83 mg	0.38 mg	5%
Vitamin B-6	0.25 mg	0.11 mg	15%
Folate, total	198 µg	90.0 µg
Vitamin B-12	0 µg	0 µg	0%
Choline, total	39.8 mg	18.1 mg	7%
Vitamin K (phylloquinone)	991 µg	450 µg	826%
Folic acid	0 µg	0 µg
Folate, food	198 µg	90.0 µg
Folate, DFE	198 µg	90.0 µg	50%
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Fatty acids (19)

Nutrient	Per portion	Per 100 g
SFA 4:0	0.040 g	0.018 g
SFA 6:0	0.029 g	0.013 g
SFA 8:0	0.015 g	0.0070 g
SFA 10:0	0.037 g	0.017 g
SFA 12:0	0.044 g	0.020 g
SFA 14:0	0.17 g	0.076 g
SFA 16:0	0.94 g	0.43 g
SFA 18:0	0.31 g	0.14 g
MUFA 18:1	1.93 g	0.88 g
PUFA 18:2	1.50 g	0.68 g
PUFA 18:3	0.56 g	0.25 g
PUFA 20:4	0.0022 g	0.0010 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0.044 g	0.020 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0.026 g	0.012 g
PUFA 20:5 n-3 (EPA)	0 g	0 g
MUFA 22:1	0 g	0 g
PUFA 22:5 n-3 (DPA)	0 g	0 g

Source: USDA FoodData Central, FDC 2709623: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Other ways to eat spinach

USDA lists 30 preparations of spinach. The spinach page puts them side by side, per 100 g and per portion.

Compare every spinach preparation

Sources for this page

USDA FoodData Central: this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: survey foods and their household portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, its rounding and the Daily Values. ecfr.gov
21 CFR 101 subpart D, Nutrient content claims: the FDA thresholds the comparisons count. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov