Spinach: nutrition and preparations
Explore spinach leaves in fresh, cooked, frozen and canned forms. Creamed spinach and mixed dishes are excluded.
27 source records
The group heading is a navigation aid. Read the full food name for cooking state, edible part, added fat, salt or sugar. A raw or dry record is not a recommendation to eat the food uncooked.
Compare selected forms per 100 g
These are independent USDA records, not measurements of the same food before and after cooking. Water content, edible part and added ingredients can differ; equal weights are not equivalent portions.
| Nutrient | Spinach, rawSR Legacy · FDC 168462 | Spinach, cooked, boiled, drained, without saltSR Legacy · FDC 168463 | Difference (second − first) |
|---|---|---|---|
| Energy (kcal) | 23 | 23 | 0 |
| Protein (g) | 2.86 | 2.97 | +0.11 |
| Carbohydrates (g) | 3.63 | 3.75 | +0.12 |
| Fat (g) | 0.39 | 0.26 | -0.13 |
| Dietary Fiber (g) | 2.2 | 2.4 | +0.2 |
| Sodium (mg) | 79 | 70 | -9 |
A dash means not reported, not zero. Differences describe these records only and do not measure nutrient retention or health effects.
Adjust portions in the comparison toolRaw or dry
Cooked or roasted
- Spinach, cooked, as ingredientFNDDS · FDC 2710791
- Spinach, cooked, boiled, drained, with saltSR Legacy · FDC 170531
- Spinach, cooked, boiled, drained, without saltSR Legacy · FDC 168463
- Spinach, fresh, cooked with butter or margarineFNDDS · FDC 2709619
- Spinach, fresh, cooked with oilFNDDS · FDC 2709618
- Spinach, fresh, cooked, fat added, NS as to fat typeFNDDS · FDC 2709621
- Spinach, fresh, cooked, no added fatFNDDS · FDC 2709615
- Spinach, NS as to form, cookedFNDDS · FDC 2709620
Frozen, prepared or unprepared
- Spinach, frozen, chopped or leaf, cooked, boiled, drained, with saltSR Legacy · FDC 170124
- Spinach, frozen, chopped or leaf, cooked, boiled, drained, without saltSR Legacy · FDC 169288
- Spinach, frozen, chopped or leaf, unprepared (Includes foods for USDA's Food Distribution Program)SR Legacy · FDC 169287
- Spinach, frozen, cooked with butter or margarineFNDDS · FDC 2709625
- Spinach, frozen, cooked with oilFNDDS · FDC 2709624
- Spinach, frozen, cooked, fat added, NS as to fat typeFNDDS · FDC 2709622
- Spinach, frozen, cooked, no added fatFNDDS · FDC 2709616
Canned or pickled
- Spinach, canned, cooked with butter or margarineFNDDS · FDC 2709627
- Spinach, canned, cooked with oilFNDDS · FDC 2709626
- Spinach, canned, cooked, fat added, NS as to fat typeFNDDS · FDC 2709623
- Spinach, canned, cooked, no added fatFNDDS · FDC 2709617
- Spinach, canned, no salt added, solids and liquidsSR Legacy · FDC 170123
- Spinach, canned, regular pack, drained solidsSR Legacy · FDC 169286
- Spinach, canned, regular pack, solids and liquidsSR Legacy · FDC 169285