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Frozen Spinach

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

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Nutrition Facts

Serving Size

1 cup (156g)

Amount per serving

Calories

45

% Daily Value *

Total Fat 0.9g

Saturated Fat 0.1g

Trans Fat 0g

Cholesterol 0mg

Sodium 115mg

Total Carbohydrate 6.6g

Dietary Fiber 4.5g

Total Sugars 1g

Protein 5.7g

Vitamin D 0 IU

Calcium 201mg

Iron 3mg

Potassium 540mg

*

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.

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Using default Daily Values from FDA.

Detailed Nutrient Information

Vitamin C
10%
8.58 mg
Thiamin
12%
0.15 mg
Riboflavin
27%
0.35 mg
Niacin
5%
0.79 mg
Pantothenic Acid
3%
0.15 mg
Vitamin B6
16%
0.27 mg
Folate
226 mcg
Folic Acid
0 mcg
Food Folate
226 mcg
Fortified Folate
226 mcg
Choline
6%
34.5 mg
Betaine
183 mg
Vitamin B12
0%
0 mcg
Added Vitamin B12
0 mcg
Biotin
Vitamin A
102%
914 mcg
Retinol
0 mcg
Beta Carotene
11000 mcg
Alpha Carotene
0 mcg
Beta Cryptoxanthin
0 mcg
Vitamin A IU
366%
18300 IU
Lycophene
0 mcg
Lutein and Zeaxanthin
19700 mcg
Vitamin E
30%
4.52 mg
Added Vitamin E
0 mg
Beta Tocopherol
0.02 mg
Gamma Tocopherol
0.22 mg
Delta Tocopherol
0 mg
Alpha Tocotreniol
0 mg
Beta Tocotreniol
0 mg
Gamma Tocotreniol
0 mg
Delta Tocotreniol
0 mg
Vitamin D2 and D3
0 mcg
Vitamin D2
Vitamin D3
Vitamin D
0%
0 IU
Vitamin K
484%
580 mcg
Dihydrophylloquinone
Menaquinone-4

Calcium
15%
201 mg
Iron
16%
2.95 mg
Magnesium
28%
117 mg
Phosphorus
6%
76.4 mg
Potassium
11%
540 mg
Sodium
5%
115 mg
Zinc
8%
0.87 mg
Copper
25%
0.23 mg
Manganese
48%
1.1 mg
Selenium
17%
9.36 mcg
Fluoride
Iodine

Fat
1%
0.89 g
Saturated Fat
0%
0.06 g
Butyric Acid
0 g
Caproic Acid
0 g
Caprylic Acid
0 g
Capric Acid
0 g
Lauric Acid
0 g
Tridecylic Acid
Myristic Acid
0 g
Pentadecylic Acid
0 g
Palmitic Acid
0.06 g
Margaric Acid
0 g
Stearic Acid
0 g
Arachidic Acid
0 g
Behenic Acid
0 g
Lignoceric Acid
0 g
Monounsaturated Fat
0 g
Myristoleic Acid
0 g
Pentadecenoic Acid
Hexadec-9-enoic Acid
0 g
Palmitoleic Acid
Trans Hexadec 9 Enoic Acid
Heptadecylic Acid
Octadec-9-enoic Acid
0 g
Oleic Acid
Elaidic Acid
Vaccenic Acid
Gondoic Acid
0 g
Docos-13-enoic Acid
0 g
Erucic Acid
Brassidic Acid
Nervonic Acid
Polyunsaturated Fat
0.13 g
9,12-octadecadienoic Acid
0 g
Linoleic Acid
Conjugated Linoleic Acids (CLAs)
Linolelaidic Acid
9-trans-12-cis-Linoleic Acid
Trans Linoleic Acid
Linolenic Acid
0.13 g
Alpha Linolenic Acid (ALA)
Gamma Linolenic Acid (GLA)
Punicinic Acid
Paranaric Acid
0 g
Eicosadienoic Acid
Icosatrienioc Acid
Eicosatrienoic Acid (ETE)
Dihomo Gamma Linolenic Acid (DGLA)
Eicosatetraenoic Acid (ETA)
0 g
Arachidonic Acid (AA)
Eicosapentaenoic Acid (EPA)
0 g
Heneicosapentaenoic Acid (HPA)
Adrenic Acid (AdA)
Docosapentanoic Acid (DPA)
0 g
Docosahexanoic Acid (DHA)
0 g
Trans Fat
0 g
Trans Monoenoic Fat
Trans Polyenoic Fat
Cholesterol
0%
0 mg
Phytosterols
Stigmasterols
Campesterol
Beta Sitosterol

Protein
11%
5.66 g
Tryptophan
0.16 g
Threonine
0.34 g
Isoleucine
0.2 g
Leucine
0.32 g
Lysine
0.39 g
Methionine
0.08 g
Cystine
0.05 g
Phenylalanine
0.32 g
Tyrosine
0.34 g
Valine
0.28 g
Arginine
0.75 g
Histidine
0.08 g
Alanine
0.34 g
Aspartic Acid
0.67 g
Glutamic Acid
0.79 g
Glycine
0.35 g
Proline
0.31 g
Serine
0.27 g
Hydroxyproline

Carbohydrates
2%
6.57 g
Fibre
16%
4.52 g
Soluble Fibre
Insoluble Fibre
Sugar
1.01 g
Added Sugar
Sucrose
0.37 g
Glucose
0.37 g
Fructose
0.28 g
Lactose
0 g
Maltose
0 g
Galactose
0 g
Sugar Alcohols
Starch
0 g

Calories
45.2 kcal
Water
141 g
Ash
2.23 g
Theobromine
0 mg
Caffeine
0 mg
Alcohol
0 g

Serving Sizes

  • 1 cup (156 g)
  • 1 package (10 oz) (284 g)

Nutrient Sources

  • Excellent source of Riboflavin
  • Excellent source of Vitamin A
  • Excellent source of Vitamin A IU
  • Excellent source of Vitamin E
  • Excellent source of Vitamin K
  • Excellent source of Magnesium
  • Excellent source of Copper
  • Excellent source of Manganese
  • Good source of Vitamin B6
  • Good source of Calcium
  • Good source of Iron
  • Good source of Selenium

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • High Protein
  • Low Fat
  • Moderate Carbs
Foods with similar macro profiles:

Profile of Protein in Item

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Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page about them.

Protein Quality Score: 79%

Limiting Amino Acid: Histidine

  • Some foods that are a good source of Histidine include meat, fish, poultry, nuts, seeds, and whole grains.

† - Not adjusted for digestibility. For more information, see the protein digestibility tables.

100g of Frozen Spinach contains 3.6g of protein, which is about the same as 0.6 eggs, 0.1 chicken breasts, or 0.3 cups (71g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 2g per 1 cup
High in Fiber.

Profile of Fat in Item

Types of Fats

Low in Saturated Fat.

Zero Trans Fat.

Low in Cholesterol.

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