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How Many Calories in Spinach, Frozen, Chopped or Leaf, Unprepared?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 8 kcal | 1.0g |
| 100g | 29 kcal | 3.6g |
| 1 cup | 45 kcal | 5.6g |
A spinach, frozen, chopped or leaf, unprepared contains 29 calories per 100g. A typical 1 cup (156g) provides about 45 calories. Spinach, Frozen, Chopped or Leaf, Unprepared is low in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Spinach, Frozen, Chopped or Leaf, Unprepared Nutrition Facts
| Nutrient | Per 100g | Per serving (156g) |
|---|---|---|
| Calories | 29 kcal | 45 kcal |
| Protein | 3.6g | 5.6g |
| Carbohydrates | 4.2g | 6.6g |
| of which Sugars | 0.7g | 1.1g |
| Fat | 0.6g | 0.9g |
| of which Saturates | 0.0g | 0.0g |
| Fibre | 2.9g | 4.5g |
| Sodium | 74.0mg | 115mg |
| Potassium | 346.0mg | 540mg |
| Calcium | 129.0mg | 201mg |
| Iron | 1.9mg | 3.0mg |
| Vitamin C | 5.5mg | 8.6mg |
| Vitamin A | 586.0µg | 914µg |
| Selenium | 6.0µg | 9µg |
| Riboflavin (B2) | 0.2mg | 0.3mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- A good source of fibre (10% DV)
- Low in saturated fat (0% DV)
- Low in sodium (3% DV)
- A good source of calcium (10% DV)
- A good source of iron (11% DV)
- High in vitamin A (65% DV) — an excellent source
- A good source of selenium (11% DV)
- A good source of riboflavin (B2) (15% DV)
- Calories: 1% DV
- Protein: 7% DV
- Carbohydrates: 2% DV
- Fibre: 10% DV
- Fat: 1% DV
- Saturated fat: 0% DV
- Sodium: 3% DV
- Potassium: 7% DV
- Calcium: 10% DV
- Iron: 11% DV
- Vitamin C: 6% DV
- Vitamin A: 65% DV
- Selenium: 11% DV
- Riboflavin (B2): 15% DV
Useful for tracking spinach, frozen, chopped or leaf, unprepared
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Shop MORiSH →Have a cat or dog? Check whether spinach, frozen, chopped or leaf, unprepared is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out spinach, frozen, chopped or leaf, unprepared for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Cooking method matters here too — boiling can leach some water-soluble vitamins into the cooking water, while steaming or roasting tends to retain more.
Does spinach, frozen, chopped or leaf, unprepared fit your diet?
Low-carb / keto
Spinach, Frozen, Chopped or Leaf, Unprepared contains 4.2g of carbohydrate per 100g, low enough to fit comfortably within most low-carb or ketogenic daily carb allowances — check the fat and protein split above against your specific macro targets.
Weight management
At 29 calories per 100g, spinach, frozen, chopped or leaf, unprepared is calorie-light relative to its volume, which can help keep a meal within a calorie target without needing very small portions.
Frequently Asked Questions
How many calories in spinach, frozen, chopped or leaf, unprepared per 100g?
Spinach, Frozen, Chopped or Leaf, Unprepared contains 29 calories per 100g, based on USDA reference data.
Is spinach, frozen, chopped or leaf, unprepared high in calories?
A 1 cup of spinach, frozen, chopped or leaf, unprepared (156g) has around 45 calories — roughly 2% of a 2,000-calorie daily intake.
Is spinach, frozen, chopped or leaf, unprepared good for weight loss?
At 29 calories per 100g, spinach, frozen, chopped or leaf, unprepared is relatively low in calories and can fit well into a weight-loss diet. A 1 cup provides about 45 calories.
How much protein is in spinach, frozen, chopped or leaf, unprepared?
Spinach, Frozen, Chopped or Leaf, Unprepared contains 3.6g of protein per 100g.
Is spinach, frozen, chopped or leaf, unprepared a good source of fibre?
Spinach, Frozen, Chopped or Leaf, Unprepared is relatively low in fibre at 2.9g per 100g, so pairing it with fibre-rich sides (vegetables, whole grains, legumes) can help balance a meal.
How does spinach, frozen, chopped or leaf, unprepared compare to beans, kidney, mature seeds, sprouted, raw?
Spinach, Frozen, Chopped or Leaf, Unprepared has 29 calories per 100g, close to beans, kidney, mature seeds, sprouted, raw at 29 — 0 calories fewer per 100g. See the full macro breakdown above.
Is spinach, frozen, chopped or leaf, unprepared keto-friendly?
Spinach, Frozen, Chopped or Leaf, Unprepared contains 4.2g of carbohydrate per 100g, which fits comfortably within most ketogenic daily carb allowances — check it against your specific daily carb target.
How many servings of spinach, frozen, chopped or leaf, unprepared for 20g of protein?
With 3.6g of protein per 100g, you'd need roughly 556g of spinach, frozen, chopped or leaf, unprepared to reach 20g of protein
Foods with a similar calorie count
Other vegetables closest to spinach, frozen, chopped or leaf, unprepared by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Spinach, Frozen, Chopped or Leaf, Unprepared (this page) | 29 kcal | 3.6g | 4.2g | 0.6g |
| Beans, Kidney, Mature Seeds, Sprouted, Raw | 29 kcal | 4.2g | 4.1g | 0.5g |
| Broccoli, Frozen, Spears, Unprepared | 29 kcal | 3.1g | 5.3g | 0.3g |
| Cabbage, Red, Cooked, Boiled, Drained, without Salt | 29 kcal | 1.5g | 6.9g | 0.1g |
| Cowpeas, Leafy Tips, Raw | 29 kcal | 4.1g | 4.8g | 0.2g |
| Kohlrabi, Cooked, Boiled, Drained, without Salt | 29 kcal | 1.8g | 6.7g | 0.1g |
| Mushrooms, Portabella, Grilled | 29 kcal | 3.3g | 4.4g | 0.6g |
More kit for spinach, frozen, chopped or leaf, unprepared tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.