Reference
Spinach: raw, cooked, frozen and canned states
Compare nine spinach records. Choose the salt treatment and whether canned contents include liquid or drained solids. Frozen unprepared spinach is distinct from frozen spinach boiled and drained. Use the edible weight in the selected state; no fixed draining or cooking loss is assumed.
Nutrition for the exact food state
All values refer to 100 g of edible food. Match the state before weighing a serving.
| Food and state | Calories, kcal | Protein, g | Fat, g | Carbs, g |
|---|---|---|---|---|
| Spinach, raw Match raw, boiled, frozen unprepared or canned spinach, the stated salt treatment, and drained solids versus solids and liquid. Weigh the same edible state. Frozen unprepared is not a fresh or cooked record. | 23 | 2.86 | 0.39 | 3.63 |
| Spinach, cooked, boiled, drained, without salt Match raw, boiled, frozen unprepared or canned spinach, the stated salt treatment, and drained solids versus solids and liquid. Weigh the same edible state. Frozen unprepared is not a fresh or cooked record. | 23 | 2.97 | 0.26 | 3.75 |
| Spinach, cooked, boiled, drained, with salt Match raw, boiled, frozen unprepared or canned spinach, the stated salt treatment, and drained solids versus solids and liquid. Weigh the same edible state. Frozen unprepared is not a fresh or cooked record. | 23 | 2.97 | 0.26 | 3.75 |
| Spinach, canned, regular pack, solids and liquids Match raw, boiled, frozen unprepared or canned spinach, the stated salt treatment, and drained solids versus solids and liquid. Weigh the same edible state. Frozen unprepared is not a fresh or cooked record. | 19 | 2.11 | 0.37 | 2.92 |
| Spinach, canned, regular pack, drained solids Match raw, boiled, frozen unprepared or canned spinach, the stated salt treatment, and drained solids versus solids and liquid. Weigh the same edible state. Frozen unprepared is not a fresh or cooked record. | 23 | 2.81 | 0.5 | 3.4 |
| Spinach, canned, no salt added, solids and liquids Match raw, boiled, frozen unprepared or canned spinach, the stated salt treatment, and drained solids versus solids and liquid. Weigh the same edible state. Frozen unprepared is not a fresh or cooked record. | 19 | 2.11 | 0.37 | 2.92 |
| Spinach, frozen, chopped or leaf, unprepared Match raw, boiled, frozen unprepared or canned spinach, the stated salt treatment, and drained solids versus solids and liquid. Weigh the same edible state. Frozen unprepared is not a fresh or cooked record. | 29 | 3.63 | 0.57 | 4.21 |
| Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt Match raw, boiled, frozen unprepared or canned spinach, the stated salt treatment, and drained solids versus solids and liquid. Weigh the same edible state. Frozen unprepared is not a fresh or cooked record. | 34 | 4.01 | 0.87 | 4.8 |
| Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt Match raw, boiled, frozen unprepared or canned spinach, the stated salt treatment, and drained solids versus solids and liquid. Weigh the same edible state. Frozen unprepared is not a fresh or cooked record. | 34 | 4.01 | 0.87 | 4.8 |
On a narrow screen, scroll the table sideways to see the nutrition columns.
Reference states describe specific records. Your brand, preparation and water content may differ. Missing values are never treated as zero.
Calculate your weighed serving
Use edible weight greater than zero and no more than 5,000 g. Exclude shells, packaging and parts you do not eat. Volumes are not converted to mass.
Match raw, boiled, frozen unprepared or canned spinach, the stated salt treatment, and drained solids versus solids and liquid. Weigh the same edible state. Frozen unprepared is not a fresh or cooked record.
Calories: kcal
Protein: g
Fat: g
Carbs: g
Water and fiber in your serving
Water in this reference: % by weight.
Water in your serving: g.
Dietary fiber in your serving: g.
Water is part of the edible food; it is not a drink volume or a predicted cooking loss. Total carbohydrate includes fiber: do not add fiber to carbs again. Not available means unknown, rather than zero.
The serving calculator continues this exact food and weight, including its available water and fiber. A full recipe currently totals calories, protein, fat and carbs; water and fiber are not included in saved recipe totals.
Water and dietary fiber per 100 g
Values refer to 100 g of the named edible food. Grams of water per 100 g also equal the percentage by weight. Fiber is included in total carbohydrate; it is not an extra quantity to add to carbs.
| Food and state | Water, g per 100 g | Dietary fiber, g per 100 g |
|---|---|---|
| Spinach, raw | 91.4 | 2.2 |
| Spinach, cooked, boiled, drained, without salt | 91.2 | 2.4 |
| Spinach, cooked, boiled, drained, with salt | 91.2 | 2.4 |
| Spinach, canned, regular pack, solids and liquids | 93.2 | 1.6 |
| Spinach, canned, regular pack, drained solids | 91.8 | 2.4 |
| Spinach, canned, no salt added, solids and liquids | 93.2 | 2.2 |
| Spinach, frozen, chopped or leaf, unprepared | 90.2 | 2.9 |
| Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt | 88.9 | 3.7 |
| Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt | 88.9 | 3.7 |
Scroll sideways on a narrow screen. Not available means the reference lacks this value; zero is a reported value. Choose the matching species, edible part and preparation. These records do not establish your cooking yield or the composition of an entire recipe.
Your recipe and receipt
For a salad or another recipe, add each edible ingredient and its weight. Match each ingredient to its preparation, then include oil, dressing and other additions. A whole purchase and its edible amount may have different weights: a 600 g purchase costing 12 USD with 450 g usable food costs 4 USD per 150 g serving when the full purchase cost is assigned to that usable amount. For this allocation, enter 450 g as the usable package weight in the recipe calculator. Discarded weight is not estimated automatically.