Frozen whole leaf spinach
Categories
| Macros | per 100 g |
|---|---|
| Calories | 19 kcal |
| Protein | 2.2 g |
| Fat | 0.4 g |
| Carbs | 2.3 g |
Frozen whole leaf spinach is spinach that has been blanched and frozen with its leaves kept intact, as opposed to chopped or puréed formats. It is a kitchen staple used in cooked dishes — stirred into soups, pasta, curries, omelettes and gratins — and is typically thawed and squeezed dry before use. Per 100 g, it provides just 19 kcal, 2.2 g of protein, 0.4 g of fat and 2.3 g of carbohydrates, with 1.9 g of dietary fibre and no measurable sugars, making it an exceptionally low-calorie, low-carb vegetable. It is a notable source of potassium (436 mg), calcium (110 mg) and magnesium (38 mg), as well as vitamin A (536.3 mcg), folate (43.7 mcg) and vitamin K (26.39 mcg) per 100 g. No glycemic index data is available for this product. Compatible with vegan, vegetarian, gluten-free, dairy-free, keto, paleo, Mediterranean and low-FODMAP dietary patterns.
How many calories in frozen whole leaf spinach?
Frozen whole leaf spinach contains 19 kcal per 100 g, making it one of the lowest-calorie vegetables available. A typical cooked serving of around 150 g would contribute roughly 28 kcal.
How much vitamin A is in frozen spinach?
Frozen whole leaf spinach provides 536.3 mcg of vitamin A per 100 g. This comes primarily from beta-carotene, the plant-based precursor that the body converts to vitamin A.
Is frozen whole leaf spinach keto-friendly?
Yes, frozen whole leaf spinach is well suited to a keto diet. At only 2.3 g of carbohydrates and 1.9 g of fibre per 100 g, its net carb content is very low, and it is listed as keto-compatible.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 19.0 kcal |
| Protein | 2.2 g |
| Fat | 0.40 g |
| Carbs | 2.3 g |
| Sugars | 0 g |
| Fiber | 1.9 g |
| Starch | 0.35 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.21 g |
| Monounsaturated | 0.052 g |
| Polyunsaturated | 0.022 g |
| Trans | 0 g |
| Omega-3 | 0.19 g |
| Omega-6 | 0.050 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 110 mg |
| Iron | 1.8 mg |
| Magnesium | 38.0 mg |
| Phosphorus | 32.0 mg |
| Potassium | 436 mg |
| Sodium | 25.0 mg |
| Zinc | 0.43 mg |
| Copper | 0.080 mg |
| Manganese | 0.35 mg |
| Selenium | 0.90 mcg |
| Iodine | 0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 536 mcg |
| Retinol | 0 mcg |
| Vitamin C | 6.0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.56 mg |
| Vitamin K | 26.4 mcg |
| Thiamin (B1) | 0.094 mg |
| Riboflavin (B2) | 0.13 mg |
| Niacin (B3) | 0.26 mg |
| Pantothenic acid (B5) | 0.042 mg |
| Vitamin B6 | 0.15 mg |
| Folate (B9) | 43.7 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 19.3 mg |
