Spinach, frozen, chopped or leaf, unprepared (Includes foods for USDA's Food Distribution Program)

Per 100g · Vegetables and Vegetable Products · USDA SR Legacy

29

Calories

3.63g

Protein

4.21g

Carbs

0.570g

Fat

Macro Distribution (kcal)

Protein 40%
Carbs 46%
Fat 14%
Serving size:

Nutrition Facts per 100g

Nutrient Amount % DV
Energy
Energy 29 kcal —
Macronutrients
Water 90.2 g —
Protein 3.63 g
7% (Low)
Total lipid (fat) 0.570 g
1% (Low)
Carbohydrate, by difference 4.21 g
2% (Low)
Fiber, total dietary 2.90 g
10% (Moderate)
Fats & Fatty Acids
Fatty acids, total saturated 0.041 g
0% (Low)
Fatty acids, total monounsaturated 0 g —
Fatty acids, total trans 0 g —
Cholesterol 0 mg
0% (Low)
Vitamins
Vitamin C, total ascorbic acid 5.50 mg
6% (Low)
Thiamin (Vitamin B1) 0.094 mg
8% (Low)
Riboflavin (Vitamin B2) 0.224 mg
17% (Moderate)
Niacin (Vitamin B3) 0.507 mg
3% (Low)
Pantothenic acid (Vitamin B5) 0.094 mg
2% (Low)
Vitamin B-6 — Pyridoxine 0.172 mg
10% (Moderate)
Biotin (Vitamin B7) 145.0 ug
36% (High)
Folate, total (Vitamin B9) 0 ug —
Choline, total 22.1 mg
4% (Low)
Vitamin B-12 — Cobalamin 0 ug
0% (Low)
Vitamin A, RAE 586.0 ug
65% (High)
Carotene, beta 7035.0 ug —
Carotene, alpha 0 ug —
Vitamin E (alpha-tocopherol) 2.90 mg
19% (Moderate)
Vitamin D (D2 + D3) 0 ug
0% (Low)
Minerals
Calcium, Ca 129.0 mg
10% (Moderate)
Iron, Fe 1.89 mg
10% (Moderate)
Magnesium, Mg 75.0 mg
18% (Moderate)
Phosphorus, P 49.0 mg
4% (Low)
Potassium, K 346.0 mg
7% (Low)
Sodium, Na 74.0 mg
3% (Low)
Zinc, Zn 0.560 mg
5% (Low)
Copper, Cu 0.144 mg
16% (Moderate)
Manganese, Mn 0.704 mg
31% (High)
Selenium, Se 6.00 ug
11% (Moderate)
Other
Energy 120.0 kj —
Ash 1.43 g —
Total Sugars 0.650 g —
Sucrose 0.240 g —
Glucose 0.240 g —
Fructose 0.180 g —
Lactose 0 g —
Maltose 0 g —
Galactose 0 g —
Starch 0 g —
Folic acid (Vitamin B9 — synthetic) 145.0 ug —
Folate, DFE (Vitamin B9 — dietary folate equivalents) 145.0 ug —
Betaine 117.4 mg —
Betaine 120.0 mg —
Vitamin B-12, added 0 ug —
Retinol 0 ug —
Beta-carotene (Provitamin A) 0 ug —
Vitamin A, IU 11726.0 IU —
Beta-cryptoxanthin (Provitamin A) 0 ug —
Lycopene 12651.0 ug —
Vitamin E, added 0 mg —
Vitamin E — Beta-Tocopherol (β-Tocopherol) 0.010 mg —
Vitamin E — Gamma-Tocopherol (γ-Tocopherol) 0.140 mg —
Vitamin E — Delta-Tocopherol (δ-Tocopherol) 0 mg —
Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) 0 mg —
Vitamin E — Beta-Tocotrienol (β-Tocotrienol) 0 mg —
Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) 0 mg —
Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) 0 mg —
Vitamin D (D2 + D3 — total) 0 IU —
Vitamin K1 — Phylloquinone 372.0 ug —
Vitamin K (Dihydrophylloquinone — K1 reduced form) 0 ug —
SFA 4:0 (Butyric acid) 0 g —
SFA 6:0 (Caproic acid) 0 g —
SFA 8:0 (Caprylic acid) 0 g —
SFA 10:0 (Capric acid) 0 g —
SFA 12:0 (Lauric acid) 0 g —
SFA 14:0 (Myristic acid) 0 g —
SFA 15:0 (Pentadecanoic acid) 0 g —
SFA 16:0 (Palmitic acid) 0.041 g —
SFA 17:0 (Margaric acid) 0 g —
SFA 18:0 (Stearic acid) 0 g —
SFA 20:0 (Arachidic acid) 0 g —
SFA 22:0 (Behenic acid) 0 g —
SFA 24:0 (Lignoceric acid) 0 g —
MUFA 14:1 (Myristoleic acid) 0 g —
MUFA 16:1 (Omega-7, Palmitoleic acid) 0 g —
MUFA 18:1 (Omega-9, Oleic acid family) 0 g —
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) 0 g —
MUFA 22:1 (Omega-9, Erucic acid family) 0 g —
Fatty acids, total polyunsaturated 0.082 g —
PUFA 18:2 (Omega-6, Linoleic acid) 0 g —
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.082 g —
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) 0 g —
PUFA 20:4 (Omega-6, Arachidonic acid family) 0 g —
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) 0 g —
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) 0 g —
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) 0 g —
Tryptophan (EAA) 0.100 g —
Threonine (EAA) 0.217 g —
Isoleucine (EAA, BCAA) 0.126 g —
Leucine (EAA, BCAA) 0.202 g —
Lysine (EAA) 0.251 g —
Methionine (EAA) 0.052 g —
Cystine (conditionally essential) 0.029 g —
Phenylalanine (EAA) 0.207 g —
Tyrosine (conditionally essential) 0.215 g —
Valine (EAA, BCAA) 0.178 g —
Arginine (conditionally essential) 0.481 g —
Histidine (EAA) 0.049 g —
Alanine 0.218 g —
Aspartic acid 0.429 g —
Glutamic acid 0.508 g —
Glycine (conditionally essential) 0.221 g —
Proline (conditionally essential) 0.198 g —
Serine 0.170 g —
Alcohol, ethyl 0 g —
Caffeine 0 mg —
Theobromine 0 mg —
Proanthocyanidin dimers 0 mg —
Proanthocyanidin trimers 0 mg —
Proanthocyanidin 4-6mers 0 mg —
Proanthocyanidin 7-10mers 0 mg —
Proanthocyanidin polymers (>10mers) 0 mg —
Apigenin 0 mg —
Luteolin 0 mg —
Kaempferol 0 mg —
Myricetin 0 mg —
Quercetin 0 mg —
Choline
Choline from glycerophoshocholine 0.200 mg —
Choline from phosphatidylcholine 18.0 mg —
Choline from phosphocholine 1.40 mg —
Choline from sphingomyelin 0 mg —
Free Choline 2.30 mg —
Total Choline 22.0 mg —

* % Daily Values based on 2,000 calorie diet (FDA 2020 guidelines). Individual needs may vary.

Consider supplementing

Spinach, frozen, chopped or leaf, unprepared (Includes foods for USDA's Food Distribution Program) is low in these nutrients — a supplement can help fill the gap.

Vitamin B12 (0% DV) B-Complex (10% DV) Zinc (5% DV) Calcium (10% DV)

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