3 cup of spinach (frozen, chopped or leaf, cooked, boiled, drained, unsalted) contains 194 Calories. The macronutrient breakdown is 45% carbs, 18% fat, and 37% protein. This is a good source of fiber (75% of your Daily Value), potassium (37% of your Daily Value), and calcium (87% of your Daily Value).
- 50 grams
- 100 grams
- 200 grams
- 0.5 package (10 oz) yields
- 1 package (10 oz) yields
- 2 package (10 oz) yields
- 0.5 cup
- 1 cup
- 2 cup
- 0.5 tbsp
- 1 tbsp
- 2 tbsp
Nutrition Facts
For 3 cup of spinach (570g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 194 | |
| Fats | 5g | 6% |
| Saturated fats | 1g | 4% |
| Trans fats | – | |
| Cholesterol | 0mg | 0% |
| Sodium | 553mg | 24% |
| Carbs | 27g | 10% |
| Net carbs | 6g | |
| Fiber | 21g | 75% |
| Sugar | 3g | |
| Protein | 23g | |
| Calcium | 872mg | 87% |
| Iron | 11mg | 140% |
| Potassium | 1721mg | 37% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 41251μg | |
| Caffeine | 0mg | |
| Choline | 141mg | 26% |
| Copper | 1mg | 102% |
| Fluoride | – | |
| Folate (B9) | 690μg | 172% |
| Lycopene | 0μg | |
| Magnesium | 467mg | 111% |
| Manganese | 4mg | 178% |
| Niacin | 3mg | 16% |
| Pantothenic acid | 0.4mg | 9% |
| Phosphorus | 285mg | 41% |
| Retinol | 0μg | |
| Riboflavin (B2) | 1mg | 77% |
| Selenium | 31μg | 57% |
| Theobromine | 0mg | |
| Thiamine | 0.4mg | 37% |
| Vitamin A IU | 68748IU | |
| Vitamin A | 3437μg | 382% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 1mg | 60% |
| Vitamin C | 13mg | 14% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | – | |
| Vitamin D3 | – | |
| Vitamin E | 20mg | 135% |
| Vitamin K | 3082μg | 2568% |
| Zinc | 3mg | 25% |
| Sugars | ||
| Sugar | 3g | |
| Sucrose | 1g | |
| Glucose | 1g | |
| Fructose | 1g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 1g | 4% |
| Monounsaturated fats | 0g | |
| Polyunsaturated fats | 2g | |
| Trans fats | – | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | – | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 3g | |
| Aspartic acid | 2g | |
| Cystine | 0.2g | |
| Glutamic acid | 3g | |
| Glycine | 1g | |
| Histidine | 0.3g | |
| Hydroxyproline | – | |
| Isoleucine | 1g | |
| Leucine | 1g | |
| Lysine | 1g | |
| Methionine | 0.3g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 1g | |
| Tyrosine | 1g | |
| Valine | 1g | |
