Know what’s on your plate
Canned spinach
Calories & nutrition facts
regular pack, drained solids
Nutrition facts
Per 100 g% DV- Calories 23 kcal —
- Protein 2.8 g 6%
- Carbohydrate 1 g 0%
- Fat 0.5 g 1%
- Saturated fat 0.1 g 0%
- Fibre 2.4 g 9%
- Sugars 0.4 g —
- Sodium 322 mg 14%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 490 µg 54%
- Vitamin C 14.3 mg 16%
- Vitamin D 0 µg 0%
- Vitamin E 1.9 mg 13%
- Vitamin K 462 µg 385%
- Thiamin (B1) 0.02 mg 1%
- Riboflavin (B2) 0.14 mg 11%
- Niacin (B3) 0.39 mg 2%
- Pantothenic acid (B5) 0.05 mg 1%
- Vitamin B6 0.1 mg 6%
- Folate (B9) 98 µg 25%
- Vitamin B12 0 µg 0%
- Choline 18.4 mg 3%
Minerals
- Calcium 127 mg 10%
- Iron 2.3 mg 13%
- Magnesium 76 mg 18%
- Phosphorus 44 mg 4%
- Potassium 346 mg 7%
- Zinc 0.46 mg 4%
- Copper 0.18 mg 20%
- Manganese 0.6 mg 26%
- Selenium 1.4 µg 3%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 23 | 2.8 g | 1 g | 0.5 g |
| 1 × cup | 214 g | 49 | 6 g | 2.1 g | 1.1 g |
| 2 × cup | 428 g | 98 | 12 g | 4.3 g | 2.1 g |
| ½ × cup | 107 g | 25 | 3 g | 1.1 g | 0.5 g |
| 3 × cup | 642 g | 148 | 18 g | 6.4 g | 3.2 g |
| 4 × cup | 856 g | 197 | 24 g | 8.6 g | 4.3 g |
Similar foods
- Tinned spinach31 kcal / 100 g
- Spinachraw23 kcal / 100 g
- Frozen spinachboiled, drained34 kcal / 100 g
- English spinachboiled, drained, no salt added19 kcal / 100 g
- Canned asparagusregular pack, solids and liquids15 kcal / 100 g
- Spinach cutfrozen, unprepared20 kcal / 100 g
- Green snap beanscanned, regular pack, drained solids21 kcal / 100 g
- Canned potatodrained solids, unsalted60 kcal / 100 g
- Frozen boiled spinach24 kcal / 100 g
- Mixed vegetablescanned, drained solids49 kcal / 100 g
Questions about Canned spinach
Do you need to cook canned spinach before eating it?
It is already cooked, so you can eat it cold or just heat it through. For a side dish, warm it in a pan for 3–5 minutes, stirring, until steaming.
Should you drain or rinse canned spinach?
Drain it well before adding it to dishes where excess liquid would make them soggy, such as quiche or pasta. Rinsing can remove some of the salty canning liquid; press the leaves gently in a sieve to get rid of extra water.
What can you make with canned spinach?
Stir it into scrambled eggs, pasta sauce or soup, or use it in spanakopita, spinach and ricotta cannelloni, or saag paneer. Drain it and squeeze out excess liquid first for pastry fillings.
Can you use canned spinach instead of frozen spinach?
Yes, but canned spinach is already soft and cooked, while frozen spinach usually holds more shape after cooking. Drain canned spinach well and add it near the end of a recipe; allow frozen spinach time to thaw and cook through.
How should you store opened canned spinach?
Transfer leftovers to a covered container and refrigerate promptly; use them within 3–4 days. Don’t keep the spinach in the opened can.
How can you tell whether an unopened can of spinach is safe to use?
Discard the can if it is bulging, leaking, badly dented at a seam, or spurts liquid when opened. Store sound cans in a cool, dry cupboard.
What can you use instead of canned spinach in a recipe?
Use frozen spinach, thawed and squeezed dry, in fillings and sauces; use fresh spinach cooked down in a pan for a similar result. Canned asparagus can replace it in some savoury bakes, though it has a milder flavour and firmer texture.
Source: USDA FoodData Central 169286 · per 100 g · carbohydrate per EU label, fibre excluded
