Chopped spinach

Vegetable

Item Rating: 87/100

1 serving (100 grams) contains 23 calories, 2.9 grams of protein, 0.4 grams of fat, and 3.6 grams of carbohydrates.

Nutrition Information

1 cup (149.3g)

Calories		34.3
% Daily Value*
Total Fat		0.6 g	0%
	Saturated Fat	0.1 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		117.9 mg	5%
Total Carbohydrates		5.4 g	1%
	Dietary Fiber	3.3 g	11%
	Sugars	0.6 g
protein		4.3 g	8%
Vitamin D		0 mcg	0%
Calcium		147.8 mg	11%
Iron		4.0 mg	22%
Potassium		832.8 mg	17%

* 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

🥓 Keto friendly

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 5 cal (12.2%)

Protein: 17 cal (38.9%)

Carbs: 21 cal (48.9%)

About Chopped spinach

Chopped spinach refers to spinach leaves that have been finely cut, commonly used in various global cuisines such as Mediterranean, Indian, and American dishes. Spinach (Spinacia oleracea) is a leafy green vegetable native to Persia, later introduced to Europe and cultivated globally for its versatility and nutrient density. It is low in calories while providing an abundance of essential nutrients, including vitamins A, C, K, and folate, alongside minerals like iron, calcium, and magnesium. Additionally, spinach is rich in dietary fiber and antioxidants like lutein and zeaxanthin, which support overall health.

Health Benefits

• Supports eye health due to high levels of lutein and zeaxanthin antioxidants.
• Promotes bone strength with vitamin K and calcium content.
• Aids in maintaining a strong immune system thanks to vitamin C and folate.
• Boosts energy through iron, which is crucial for oxygen transport in the blood.
• Supports healthy digestion due to its dietary fiber content.

Dietary Considerations

Allergens: None known

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

Not suitable for: Individuals with a spinach allergy, those with kidney stones or prone to oxalate sensitivity

Selection and Storage

Store chopped spinach in an airtight container in the refrigerator for up to 3-5 days. For longer storage, blanch and freeze spinach for up to 6 months.

Common Questions About Chopped spinach Nutrition

Is chopped spinach high in protein?

Chopped spinach contains a moderate amount of protein for a vegetable, offering about 2.9 grams of protein per 100 grams. While it is not considered a high-protein food, its protein content contributes to its overall nutritious profile when combined with other protein-rich foods.

Can I eat chopped spinach on a keto diet?

Yes, chopped spinach is a great option for a keto diet as it is very low in carbohydrates, with only about 3.6 grams of total carbs per 100 grams and 2.2 grams of net carbs. Its low carb content makes it compatible with keto diets and provides essential nutrients without exceeding daily carb limits.

What are the health benefits of eating chopped spinach?

Chopped spinach is packed with nutrients like vitamin K, vitamin A, folate, and iron, which support bone health, vision, immune function, and red blood cell production. It also contains antioxidants like lutein and zeaxanthin that may help protect against cellular damage and promote eye health.

How much chopped spinach should I eat in a serving?

A typical serving size of chopped spinach is about 1 cup (30 grams cooked or 85 grams raw), which contains roughly 20-30 calories. This amount is ideal for incorporating into meals, providing a good balance of taste and nutrients without overwhelming your plate.

How does chopped spinach compare to fresh spinach?

Chopped spinach, often frozen, is just as nutritious as fresh spinach, as freezing preserves most of its vitamins and antioxidants. However, fresh spinach may have a slightly higher amount of vitamin C that's lost during freezing. Both forms are versatile, but chopped spinach is convenient for cooking as it's pre-prepped and often easier to store.

Data Sources & Scientific References