USDA reference food · Vegetables and Vegetable Products
Spinach, frozen, chopped or leaf, unprepared (Includes foods for USDA's Food Distribution Program)
1 cup of spinach, frozen, chopped or leaf, unprepared (includes foods for usda's food distribution program), 156 g, has 45 calories, 6g of protein, 1g of fat and 5g of fiber (USDA FoodData Central, SR Legacy, FDC 169287). It is one of 30 USDA descriptions of spinach.
FoodData Central 169287, SR Legacy, in the April 30, 2026 release; USDA record.
Nutrition Facts
* 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 (SR Legacy), scaled to the portion. Check the USDA record.
- Protein per 100 g
- 3.6g
- more than 34% of 8,218 USDA reference foods
- Calories per 100 g
- 29
- more than 7% of reference foods
- Fiber per 100 g
- 2.9g
- more than 79% of reference foods
What a portion gives you
Ticks: 5% of the Daily Value (FDA: low) and 20% (high)
Source: USDA FoodData Central, SR Legacy (FDC 169287); FDA Daily Values, 21 CFR 101.9.
Also rich in
- Vitamin K580 µg in 1 cup (156 g), 484% of the Daily Value
- Vitamin A914 µg RAE in 1 cup (156 g), 102% of the Daily Value
- Folate226 µg DFE in 1 cup (156 g), 57% of the Daily Value
- Manganese1.1 mg in 1 cup (156 g), 48% of the Daily Value
- Vitamin E4.5 mg in 1 cup (156 g), 30% of the Daily Value
- Magnesium117 mg in 1 cup (156 g), 28% of the Daily Value
- Riboflavin0.3 mg in 1 cup (156 g), 27% of the Daily Value
- Copper0.2 mg in 1 cup (156 g), 25% of the Daily Value
- Selenium9.4 µg in 1 cup (156 g), 17% of the Daily Value
- Vitamin B60.3 mg in 1 cup (156 g), 16% of the Daily Value
- Thiamin0.1 mg in 1 cup (156 g), 12% of the Daily Value
Source: USDA FoodData Central (FDC 169287), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Where the calories come from: 46% carbohydrate, 14% fat and 40% 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 | 29.0 | 7% |
| Protein | 3.63 g | 34% |
| Total fat | 0.57 g | 23% |
| Carbohydrate | 4.21 g | 41% |
| Fiber | 2.90 g | 79% |
| Total sugars | 0.65 g | 44% |
| Sodium | 74.0 mg | 51% |
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 (109)
The portion is 1 cup (156 g); % DV is for that portion.
Energy, macronutrients and sugars (21)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 5.66 g | 3.63 g | 11% |
| Total lipid (fat) | 0.89 g | 0.57 g | 1% |
| Carbohydrate, by difference | 6.57 g | 4.21 g | 2% |
| Ash | 2.23 g | 1.43 g | |
| Energy | 45.2 kcal | 29.0 kcal | |
| Starch | 0 g | 0 g | |
| Sucrose | 0.37 g | 0.24 g | |
| Glucose | 0.37 g | 0.24 g | |
| Fructose | 0.28 g | 0.18 g | |
| Lactose | 0 g | 0 g | |
| Maltose | 0 g | 0 g | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 141 g | 90.2 g | |
| Total Sugars | 1.01 g | 0.65 g | |
| Galactose | 0 g | 0 g | |
| Fiber, total dietary | 4.52 g | 2.90 g | 16% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0 g | 0 g | |
| Fatty acids, total saturated | 0.064 g | 0.041 g | 0% |
| Fatty acids, total monounsaturated | 0 g | 0 g | |
| Fatty acids, total polyunsaturated | 0.13 g | 0.082 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 201 mg | 129 mg | 15% |
| Iron, Fe | 2.95 mg | 1.89 mg | 16% |
| Magnesium, Mg | 117 mg | 75.0 mg | 28% |
| Phosphorus, P | 76.4 mg | 49.0 mg | 6% |
| Potassium, K | 540 mg | 346 mg | 11% |
| Sodium, Na | 115 mg | 74.0 mg | 5% |
| Zinc, Zn | 0.87 mg | 0.56 mg | 8% |
| Copper, Cu | 0.22 mg | 0.14 mg | 25% |
| Manganese, Mn | 1.10 mg | 0.70 mg | 48% |
| Selenium, Se | 9.36 µg | 6.00 µg | 17% |
Vitamins (33)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 914 µg | 586 µg | 102% |
| Carotene, beta | 10,975 µg | 7,035 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 4.52 mg | 2.90 mg | 30% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 19,736 µg | 12,651 µg | |
| Tocopherol, beta | 0.016 mg | 0.010 mg | |
| Tocopherol, gamma | 0.22 mg | 0.14 mg | |
| Tocopherol, delta | 0 mg | 0 mg | |
| Tocotrienol, alpha | 0 mg | 0 mg | |
| Tocotrienol, beta | 0 mg | 0 mg | |
| Tocotrienol, gamma | 0 mg | 0 mg | |
| Tocotrienol, delta | 0 mg | 0 mg | |
| Vitamin C, total ascorbic acid | 8.58 mg | 5.50 mg | 10% |
| Thiamin | 0.15 mg | 0.094 mg | 12% |
| Riboflavin | 0.35 mg | 0.22 mg | 27% |
| Niacin | 0.79 mg | 0.51 mg | 5% |
| Pantothenic acid | 0.15 mg | 0.094 mg | |
| Vitamin B-6 | 0.27 mg | 0.17 mg | 16% |
| Folate, total | 226 µg | 145 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 34.5 mg | 22.1 mg | 6% |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 0 µg | |
| Vitamin K (phylloquinone) | 580 µg | 372 µg | 484% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 226 µg | 145 µg | |
| Folate, DFE | 226 µg | 145 µg | 57% |
| Betaine | 183 mg | 117 mg | |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.16 g | 0.10 g | |
| Threonine | 0.34 g | 0.22 g | |
| Isoleucine | 0.20 g | 0.13 g | |
| Leucine | 0.32 g | 0.20 g | |
| Lysine | 0.39 g | 0.25 g | |
| Methionine | 0.081 g | 0.052 g | |
| Cystine | 0.045 g | 0.029 g | |
| Phenylalanine | 0.32 g | 0.21 g | |
| Tyrosine | 0.34 g | 0.21 g | |
| Valine | 0.28 g | 0.18 g | |
| Arginine | 0.75 g | 0.48 g | |
| Histidine | 0.076 g | 0.049 g | |
| Alanine | 0.34 g | 0.22 g | |
| Aspartic acid | 0.67 g | 0.43 g | |
| Glutamic acid | 0.79 g | 0.51 g | |
| Glycine | 0.34 g | 0.22 g | |
| Proline | 0.31 g | 0.20 g | |
| Serine | 0.27 g | 0.17 g |
Fatty acids (25)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0 g | 0 g | |
| SFA 14:0 | 0 g | 0 g | |
| SFA 16:0 | 0.064 g | 0.041 g | |
| SFA 18:0 | 0 g | 0 g | |
| SFA 20:0 | 0 g | 0 g | |
| MUFA 18:1 | 0 g | 0 g | |
| PUFA 18:2 | 0 g | 0 g | |
| PUFA 18:3 | 0.13 g | 0.082 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| SFA 22:0 | 0 g | 0 g | |
| MUFA 14:1 | 0 g | 0 g | |
| MUFA 16:1 | 0 g | 0 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0 g | 0 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 | |
| SFA 15:0 | 0 g | 0 g | |
| SFA 17:0 | 0 g | 0 g | |
| SFA 24:0 | 0 g | 0 g |
Source: USDA FoodData Central, FDC 169287: 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.
Next questions
- Every common food in vegetables and vegetable productscalories, protein, fat and carbohydrate side by side
- Foods A to Z
- Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion
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