How many calories are in frozen spinach?
Frozen spinach (1 cup, 156 g) has 45 calories. 100 g has 29 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 45.
Nutrition database · Leafy greens
Frozen Spinach Nutrition Facts
Frozen spinach (1 cup, 156 g) has 45 calories, 5.7 g protein, 6.6 g carbohydrate and 0.9 g fat, according to USDA FoodData Central. 100 g has 29 calories. Change the serving below and the label, the summary and the full nutrient table update together.
Frozen Spinach Nutrition Facts label
FDA standard format. Values use the FDA rounding rules for the serving you pick. Nutrients USDA does not report for this food print as 0 on the panel and as "not reported" in the table.
Download this label: · PNG Free to use as a reference. A label for a product you sell needs your full recipe and ingredient statement.
1 cup (156 g)
At a glance
- Calories
- 45
- Protein
- 5.7 g · 11%
- Total carbohydrate
- 6.6 g · 2%
- Total fat
- 0.9 g · 1%
- Dietary fiber
- 4.5 g · 16%
- Total sugars
- 1 g · 0%
- Sodium
- 115 mg · 5%
Opens the free label generator with this amount of frozen spinach already added. Add the rest of your ingredients and the label updates as you go.
All nutrients for this serving
| Nutrient | Per serving | % DV* | Per 100 g |
|---|---|---|---|
| Calories and macronutrients | |||
| Calories | 45 | 29 | |
| Total fat | 0.9 g | 1% | 0.57 g |
| Saturated fat | 0.1 g | 0% | 0.04 g |
| Trans fat | 0 g | 0 g | |
| Monounsaturated fat | 0 g | 0 g | |
| Polyunsaturated fat | 0.1 g | 0.08 g | |
| Cholesterol | 0 mg | 0% | 0 mg |
| Sodium | 115 mg | 5% | 74 mg |
| Total carbohydrate | 6.6 g | 2% | 4.21 g |
| Dietary fiber | 4.5 g | 16% | 2.9 g |
| Total sugars | 1 g | 0.65 g | |
| Added sugars | 0 g | 0% | 0 g |
| Protein | 5.7 g | 3.63 g | |
| Vitamins | |||
| Vitamin D | 0 mcg | 0% | 0 mcg |
| Vitamin A | 914 mcg | 102% | 586 mcg |
| Vitamin C | 8.6 mg | 10% | 5.5 mg |
| Vitamin E | 4.5 mg | 30% | 2.9 mg |
| Vitamin K | 580 mcg | 484% | 372 mcg |
| Thiamin (B1) | 0.15 mg | 12% | 0.09 mg |
| Riboflavin (B2) | 0.35 mg | 27% | 0.22 mg |
| Niacin (B3) | 0.79 mg | 5% | 0.51 mg |
| Vitamin B6 | 0.27 mg | 16% | 0.17 mg |
| Folate (DFE) | 226 mcg | 57% | 145 mcg |
| Vitamin B12 | 0 mcg | 0% | 0 mcg |
| Choline | 34 mg | 6% | 22.1 mg |
| Minerals | |||
| Calcium | 201 mg | 15% | 129 mg |
| Iron | 2.9 mg | 16% | 1.89 mg |
| Potassium | 540 mg | 11% | 346 mg |
| Magnesium | 117 mg | 28% | 75 mg |
| Phosphorus | 76 mg | 6% | 49 mg |
| Zinc | 0.87 mg | 8% | 0.56 mg |
| Copper | 0.22 mg | 25% | 0.14 mg |
| Manganese | 1.1 mg | 48% | 0.7 mg |
| Selenium | 9.4 mcg | 17% | 6 mcg |
| Other | |||
| Water | 140.7 g | 90.2 g | |
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g | |
* Percent Daily Values are based on a 2,000 calorie diet (FDA reference values for adults and children 4 years and older). Per-100 g values are USDA figures before label rounding.
Frozen Spinach nutrition by serving size
Every serving below is a USDA household measure for this food, a fraction of one, or a unit conversion. Amounts are USDA values scaled by weight; only the Nutrition Facts panel applies the coarser FDA label rounding.
| Serving | Weight | Calories | Total carbohydrate | Protein | Total fat | Dietary fiber | Total sugars |
|---|---|---|---|---|---|---|---|
| 1 cup | 156 g | 45 | 6.6 g | 5.7 g | 0.9 g | 4.5 g | 1 g |
| 1 package (10 oz) | 284 g | 82 | 12 g | 10.3 g | 1.6 g | 8.2 g | 1.8 g |
| 100 g | 100 g | 29 | 4.2 g | 3.6 g | 0.6 g | 2.9 g | 0.7 g |
How much vitamin K is in frozen spinach?
Frozen spinach (1 cup, 156 g) has 580 mcg of vitamin K, 484% of the Daily Value. 100 g has 372 mcg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
How much vitamin A is in frozen spinach?
Frozen spinach (1 cup, 156 g) has 914 mcg of vitamin A, 102% of the Daily Value. 100 g has 586 mcg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
Frozen Spinach nutrition per 100 grams
100 g of frozen spinach has 29 calories, 3.63 g protein, 4.21 g carbohydrate, 2.9 g fiber, 0.65 g sugars and 0.57 g fat.
Where the calories in frozen spinach come from
About 46% of the calories in frozen spinach come from carbohydrate, 14% from fat and 40% from protein (Atwater factors of 4, 9 and 4 calories per gram).
Frozen Spinach nutrition label for Canada, the EU and the UK
The same serving of frozen spinach, drawn by the label formats other markets require: the Canadian bilingual Nutrition Facts table, the EU nutrition declaration (per 100 g, energy in kJ and kcal, salt instead of sodium) and the UK nutrition information table with reference intakes. The generator switches between these and many more from one recipe.
Nutrition Facts
Valeur nutritive
Per 1 cup (156g) / pour 1 cup (156g)
Calories
45
% Daily Value* / % valeur quotidienne*
| Fat / Lipides | 0.9 g | 1 % |
| Saturated / Saturés | 0 g + Trans 0 g | 0 % |
| Cholesterol / Cholestérol | 0 mg | 0 % |
| Sodium | 115 mg | 5 % |
| Carbohydrate / Glucides | 7 g | 2 % |
| Fibre / Fibres | 5 g | 16 % |
| Sugars / Sucres | 1 g | 1 % |
| Protein / Protéines | 6 g | |
| Vitamin D / Vitamine D | 0 mcg | 0 % |
| Calcium | 201 mg | 15 % |
| Iron / Fer | 3 mg | 16 % |
| Potassium | 540 mg | 16 % |
*5% or less is a little, 15% or more is a lot
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
Nutrition Declaration
| Per 100g | |
|---|---|
| Energy | 121 kJ / 29 kcal |
| Fat | 0.6 g |
| of which saturates | 0.0 g |
| Carbohydrate | 4.2 g |
| of which sugars | 0.7 g |
| Protein | 3.6 g |
| Salt | 0.2 g |
Nutrition Information
Typical values (1 servings per pack)
| Per 100g | Per 156g | %RI* | |
|---|---|---|---|
| Energy | 121 kJ 29 kcal |
189 kJ 45 kcal |
2.3% |
| Fat | 0.6g | 0.9g | 1.3% |
| of which saturates | 0 gg | 0 gg | <1% |
| Carbohydrate | 4.2g | 6.6g | 2.5% |
| of which sugars | 0.7g | 1.0g | 1.1% |
| Fibre | 2.9g | 4.5g | - |
| Protein | 3.6g | 5.7g | 11% |
| Salt | 0.19g | 0.29g | 4.8% |
*Reference Intake of an average adult (8400 kJ / 2000 kcal).
This pack contains approximately 1 servings.
Frequently asked questions about frozen spinach
How many calories are in frozen spinach?
Frozen spinach (1 cup, 156 g) has 45 calories. 100 g has 29 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 45.
How many calories are in 100 g of frozen spinach?
100 g of frozen spinach has 29 calories, 3.63 g protein, 4.21 g carbohydrate and 0.57 g fat.
How much protein is in frozen spinach?
Frozen spinach (1 cup, 156 g) has 5.7 g protein, 11% of the 50 g Daily Value. 100 g has 3.63 g.
What is a serving of frozen spinach?
This page defaults to 1 cup (156 g), a USDA household measure. The serving size on a packaged food label is set by the FDA reference amount (RACC) for its category, so a product label can use a different amount. The selector above shows every USDA measure for frozen spinach.
Can I use frozen spinach in a Nutrition Facts label calculation?
Yes. Open the generator with frozen spinach added, enter the weight you use, add your other ingredients and the label is calculated from the same USDA record shown here. A label for a product you sell must reflect your actual recipe and finished serving.
Frozen Spinach compared with other forms
Different forms of the same food are separate USDA records, so each has its own page. Per 100 g:
| Form | Calories | Protein | Total fat | Total carbohydrate |
|---|---|---|---|---|
| Frozen SpinachSpinach, frozen, chopped or leaf, unprepared (Includes foods for USDA's Food Distribution Program) | 29 | 3.63 g | 0.57 g | 4.21 g |
| SpinachSpinach, raw | 23 | 2.86 g | 0.39 g | 3.63 g |
| Cooked SpinachSpinach, cooked, boiled, drained, without salt | 23 | 2.97 g | 0.26 g | 3.75 g |
Related foods
Often compared or used with frozen spinach
- Arugula3 cal per 1/2 cup
- Kale7 cal per 1 cup
- Romaine Lettuce8 cal per 1 cup shredded
- Mustard Greens15 cal per 1 cup, chopped
- Collard Greens12 cal per 1 cup, chopped
More in Leafy greens
Tools and guides for labeling frozen spinach
If you make and sell a product that contains frozen spinach, these free tools cover the next steps.
- Nutrition Facts label generatorAdd frozen spinach and your other ingredients; get a US label and other market formats.
- Recipe nutrition calculatorTotal the nutrition of a full recipe and divide it into servings.
- % Daily Value calculatorCheck any amount against the FDA reference values.
- Serving size (RACC) lookupFind the FDA reference amount for your product category.
- Food comparisonCompare frozen spinach with any other USDA food, per 100 g.
- Ingredient list formatterOrder and format an ingredient statement.
- US Nutrition Facts requirementsWhat 21 CFR 101.9 requires on a label.
Source and method
Nutrient values are from USDA FoodData Central, SR Legacy (April 2018 release, public domain), record 169287: "Spinach, frozen, chopped or leaf, unprepared (Includes foods for USDA's Food Distribution Program)". Values are stored per 100 g exactly as USDA reports them and scaled to each serving by weight. The Nutrition Facts panel applies the FDA rounding rules in 21 CFR 101.9; tables and text show the scaled amounts at reading precision, so a figure can differ slightly from the panel. A nutrient USDA does not report for this food is shown as not reported, never as a guessed value.
SR Legacy predates the added sugars field. This is a whole or unsweetened food, so added sugars are shown as 0 g. View the USDA record ↗
Make a Nutrition Facts label with frozen spinach
Add frozen spinach and the rest of your recipe. The label, %DV and serving math are done for you. Free to start.