USDA reference food

Spinach, frozen, cooked, no added fat

1 cup of spinach, frozen, cooked, no added fat (215 g) has 70 calories, 9g of protein, 2g of fat and 8g of fiber (USDA FoodData Central, the dietary survey database (FNDDS), FDC 2709616). It is one of 30 USDA descriptions of spinach.

FoodData Central 2709616, the dietary survey database (FNDDS), in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 cup (215g)

AmountPortion

Amount per serving

Calories70

% Daily Value*

Total Fat 2g2%

Saturated Fat 0g2%

Trans Fat not declared

Cholesterol 0mg0%

Sodium 460mg20%

Total Carbohydrate 10g4%

Dietary Fiber 8g28%

Total Sugars 1g

Includes Added Sugars not declared

Protein 9g17%

Vitamin D 0mcg0%

Calcium 330mg25%

Iron 4.2mg23%

Potassium 650mg14%

* 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: 4g; more than 35% of 8,218 USDA reference foods
Calories per 100 g: 34; more than 8% of reference foods
Fiber per 100 g: 3.7g; more than 84% of reference foods

What a portion gives you

Fiber 8g28%

Protein 9g17%

Potassium 650mg14%

Calcium 330mg25%

Iron 4.2mg23%

Sodium 460mg20%

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

Source: USDA FoodData Central, the dietary survey database (FNDDS) (FDC 2709616); FDA Daily Values, 21 CFR 101.9.

Also rich in

Vitamin K1,159 µg in 1 cup (215 g), 966% of the Daily Value
Vitamin A1,292 µg RAE in 1 cup (215 g), 144% of the Daily Value
Folate260 µg DFE in 1 cup (215 g), 65% of the Daily Value
Vitamin E7.6 mg in 1 cup (215 g), 51% of the Daily Value
Magnesium176 mg in 1 cup (215 g), 42% of the Daily Value
Copper0.3 mg in 1 cup (215 g), 38% of the Daily Value
Riboflavin0.4 mg in 1 cup (215 g), 29% of the Daily Value
Selenium12 µg in 1 cup (215 g), 22% of the Daily Value
Vitamin B60.3 mg in 1 cup (215 g), 17% of the Daily Value
Thiamin0.2 mg in 1 cup (215 g), 14% of the Daily Value

Source: USDA FoodData Central (FDC 2709616), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 45% carbohydrate, 18% fat and 37% 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	34.0	8%
Protein	4.00 g	35%
Total fat	0.87 g	26%
Carbohydrate	4.79 g	43%
Fiber	3.70 g	84%
Total sugars	0.51 g	42%
Sodium	212 mg	66%

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 (215 g); % DV is for that portion.

Energy, macronutrients and sugars (12)

Nutrient	Per portion	Per 100 g	% DV
Protein	8.60 g	4.00 g	17%
Total lipid (fat)	1.87 g	0.87 g	2%
Carbohydrate, by difference	10.3 g	4.79 g	4%
Energy	73.1 kcal	34.0 kcal
Alcohol, ethyl	0 g	0 g
Water	191 g	88.7 g
Total Sugars	1.10 g	0.51 g
Fiber, total dietary	7.96 g	3.70 g	28%
Cholesterol	0 mg	0 mg	0%
Fatty acids, total saturated	0.34 g	0.16 g	2%
Fatty acids, total monounsaturated	0 g	0 g
Fatty acids, total polyunsaturated	0.80 g	0.37 g

Minerals (9)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	329 mg	153 mg	25%
Iron, Fe	4.19 mg	1.95 mg	23%
Magnesium, Mg	176 mg	82.0 mg	42%
Phosphorus, P	108 mg	50.0 mg	9%
Potassium, K	647 mg	301 mg	14%
Sodium, Na	456 mg	212 mg	20%
Zinc, Zn	1.05 mg	0.49 mg	10%
Copper, Cu	0.35 mg	0.16 mg	38%
Selenium, Se	11.8 µg	5.50 µg	22%

Vitamins (23)

Nutrient	Per portion	Per 100 g	% DV
Retinol	0 µg	0 µg
Vitamin A, RAE	1,292 µg	601 µg	144%
Carotene, beta	15,512 µg	7,215 µg
Carotene, alpha	0 µg	0 µg
Vitamin E (alpha-tocopherol)	7.59 mg	3.53 mg	51%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	33,632 µg	15,643 µg
Vitamin C, total ascorbic acid	4.73 mg	2.20 mg	5%
Thiamin	0.17 mg	0.078 mg	14%
Riboflavin	0.38 mg	0.17 mg	29%
Niacin	0.94 mg	0.44 mg	6%
Vitamin B-6	0.29 mg	0.14 mg	17%
Folate, total	260 µg	121 µg
Vitamin B-12	0 µg	0 µg	0%
Choline, total	53.1 mg	24.7 mg	10%
Vitamin K (phylloquinone)	1,159 µg	539 µg	966%
Folic acid	0 µg	0 µg
Folate, food	260 µg	121 µg
Folate, DFE	260 µg	121 µg	65%
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 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	0.34 g	0.16 g
SFA 18:0	0 g	0 g
MUFA 18:1	0 g	0 g
PUFA 18:2	0 g	0 g
PUFA 18:3	0.80 g	0.37 g
PUFA 20:4	0 g	0 g
PUFA 22:6 n-3 (DHA)	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

Source: USDA FoodData Central, FDC 2709616: 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