Canned spinach

Vegetable

Item Rating: 81/100

1 serving (100 grams) contains 23 calories, 2.9 grams of protein, 0.3 grams of fat, and 3.6 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		54.8
% Daily Value*
Total Fat		0.7 g	0%
	Saturated Fat	0.2 g	1%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		852.4 mg	37%
Total Carbohydrates		8.6 g	3%
	Dietary Fiber	5.7 g	20%
	Sugars	1.0 g
protein		6.9 g	13%
Vitamin D		0 mcg	0%
Calcium		235.7 mg	18%
Iron		6.4 mg	35%
Potassium		1109.5 mg	23%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🍞 Low carbs

Source of Calories

Fat: 6 cal (9.2%)

Protein: 27 cal (40.4%)

Carbs: 34 cal (50.4%)

About Canned spinach

Canned spinach is a preserved version of spinach, a leafy green vegetable originating from ancient Persia and widely used in global cuisines, particularly Mediterranean, Asian, and European dishes. Canned spinach is pre-cooked and packed in a brine or water solution, making it a convenient and long-lasting option for adding greens to various meals. Spinach is nutritionally dense, offering high levels of vitamin A, vitamin C, vitamin K, folate, and iron, along with low calorie content. Although slightly lower in some nutrients than fresh spinach due to the canning process, it's still a great source of fiber and essential micronutrients. Using canned spinach contributes to a balanced diet and simplifies meal preparation for busy individuals.

Health Benefits

• Supports eye health due to its high vitamin A content (188% of the Daily Value per 100 grams).
• Promotes bone health through its rich vitamin K content, providing about 450% of the Daily Value per 100 grams.
• Helps improve red blood cell production, as it is a good source of iron with 2.7 mg per 100 grams.
• Aids in maintaining digestive health due to its fiber content, which supports regular bowel movements.
• Offers antioxidant support with vitamin C (14 mg per 100 grams), which helps combat free radicals.

Dietary Considerations

Allergens: None known

Suitable for: Vegetarian, vegan, gluten-free, low-calorie

Not suitable for: Low-sodium (unless rinsed), those with spinach allergies or specific oxalate sensitivities

Selection and Storage

Store unopened cans in a cool, dry place. Once opened, transfer the spinach to an airtight container and refrigerate, consuming within 3-4 days. Rinse under water to reduce sodium content if brined.

Common Questions About Canned spinach Nutrition

Is canned spinach high in protein?

Canned spinach is not particularly high in protein. A half-cup serving contains about 2 grams of protein, making it a moderate source compared to high-protein foods like legumes or meats, but still a good addition for overall nutrition.

Can I eat canned spinach on a keto diet?

Yes, canned spinach is keto-friendly. It is low in carbs, with only about 3.5 grams of net carbs per half-cup serving, which fits well within the carbohydrate limits of a ketogenic diet.

What are the health benefits or concerns of eating canned spinach?

Canned spinach is rich in nutrients like vitamin A, vitamin K, iron, and calcium, supporting eye health, bone strength, and overall vitality. However, it can be high in sodium, with around 380-450 mg per serving, so rinsing before consumption can help reduce sodium intake.

What is the recommended serving size for canned spinach?

A standard serving size is about half a cup, which provides roughly 20-25 calories, making it a low-calorie and nutrient-dense option for meals or as a side dish.

How does canned spinach compare to fresh or frozen spinach?

Canned spinach retains many nutrients like vitamin A and iron but may have less vitamin C compared to fresh or frozen. It is more convenient, but fresh and frozen options generally have lower sodium content unless prepared with additives.

Data Sources & Scientific References