Know what’s on your plate
Dried spinach
Calories & nutrition facts
Nutrition facts
Per 100 g% DV- Calories 211 kcal —
- Protein 24 g 49%
- Carbohydrate 14 g 5%
- Fat 6.9 g 9%
- Saturated fat 0.9 g 5%
- Fibre 18 g 65%
- Sugars 13 g —
- Sodium 1220 mg 53%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin D 0 µg 0%
- Vitamin E 14.9 mg 99%
- Niacin (B3) 10.4 mg 65%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 1480 mg 114%
- Iron 18.2 mg 101%
- Magnesium 470 mg 112%
- Phosphorus 390 mg 31%
- Potassium 4350 mg 93%
- Zinc 6.1 mg 55%
- Copper 0.35 mg 39%
- Manganese 5.2 mg 226%
- Selenium 9 µg 16%
- Iodine 17 µg 11%
Similar foods
Questions about Dried spinach
How do I prepare dried spinach before using it?
For flakes, soak them in hot water for about 10 minutes, then drain and squeeze out excess water before adding them to a filling or sauce. You can skip soaking when they’ll simmer in a wet dish.
Can I add dried spinach straight to soup?
Yes. Stir the flakes into the soup early enough to soften, and allow for the extra liquid they’ll absorb. They work well in vegetable soup, lentil soup and curry.
What dishes can I use dried spinach in?
Try it in spinach and ricotta pasta, quiche, savoury pastries or a curry. Rehydrate the flakes first for fillings, then squeeze them well so they don’t make the mixture watery.
Can dried spinach replace fresh spinach?
Yes, but not by equal weight: dried spinach is much more concentrated. Rehydrate it first, then use it in place of cooked spinach in fillings, sauces or soups.
How should I store dried spinach?
Keep it sealed in an airtight container in a cool, dry, dark cupboard. Keep moisture out, as damp flakes can clump and spoil.
Is spinach powder the same as dried spinach?
Spinach powder is dried spinach ground finely; flakes are larger pieces of dried leaf. Powder blends more easily into dough, dips and sauces, while flakes are handy in soups and fillings.
How does dried spinach compare with fresh spinach?
Drying removes much of the water, so dried spinach is more concentrated by weight: fresh spinach has 13 kcal per 100 g, compared with 211 kcal per 100 g for dried spinach. Compare similar portions after rehydrating, rather than equal weights.
Source: CoFID (UK) 17-417 · per 100 g · carbohydrate per EU label, fibre excluded
