1 serving (30 grams) contains 7 calories, 0.9 grams of protein, 0.1 grams of fat, and 1.1 grams of carbohydrates.
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Nutrition Information
Calories |
14 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.2 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 48 mg | 2% | |
| Total Carbohydrates | 2.2 g | 0% | |
| Dietary Fiber | 1.4 g | 5% | |
| Sugars | 0.2 g | ||
| protein | 1.8 g | 3% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 60 mg | 4% | |
| Iron | 1.6 mg | 8% | |
| Potassium | 334 mg | 7% | |
* 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
Source of Calories
About Packed fresh spinach
Spinach, a leafy green vegetable native to Persia, is now cultivated globally and features prominently in various cuisines, including Mediterranean, Indian, and Asian dishes. Packed fresh spinach is harvested and preserved to retain its nutritional integrity, offering an excellent source of essential nutrients. One cup of raw spinach (30g) contains roughly 7 calories, 1g protein, 1g carbohydrate, and negligible fat. Spinach is particularly rich in vitamin K, vitamin A (in the form of beta-carotene), folate, and iron. It also provides antioxidants like lutein and zeaxanthin, which benefit eye health. Additionally, spinach is low in calories but high in water content, making it a nutrient-dense food choice, perfect for balanced diets.
Health Benefits
- Supports bone health due to its high vitamin K content (181% of the daily value per cup).
- Aids in vision health thanks to its antioxidants lutein and zeaxanthin which protect against age-related macular degeneration.
- Promotes energy production and combats fatigue through its iron content (0.8mg per cup of raw spinach).
- Enhances immune system functions with a significant amount of vitamin A (56% of the daily value per cup).
- Contains folate, which plays a vital role in prenatal health and DNA synthesis (15% of the daily value per cup).
Dietary Considerations
Selection and Storage
Store packed fresh spinach in the refrigerator at 32-40°F in a moisture-proof container or bag to keep it fresh for up to 5-7 days. Wash thoroughly before eating or cooking.
Common Questions About Packed fresh spinach Nutrition
Is packed fresh spinach high in protein?
Packed fresh spinach is relatively low in protein, offering about 2.9 grams per 100 grams. While it is not a primary source of protein, it is rich in other nutrients which complement protein-rich foods in a balanced diet.
Can I eat packed fresh spinach on a keto diet?
Yes, packed fresh spinach is highly compatible with a keto diet. It is very low in carbohydrates, approximately 3.6 grams of total carbs and 2.2 grams of net carbs per 100 grams, making it an excellent choice for adding fiber and nutrients to a keto meal plan.
What are the health benefits of packed fresh spinach?
Packed fresh spinach is rich in vitamins A, C, K, as well as folate, iron, and calcium. It supports bone health, immune function, and eye health due to its antioxidant content, including lutein and zeaxanthin. However, it is high in oxalates, which may contribute to kidney stone formation in sensitive individuals.
How much packed fresh spinach should I eat per serving?
A typical serving size for spinach is one cup of raw spinach (approximately 30 grams), which contains about 7 calories, 1 gram of protein, 1 gram of net carbs, and is rich in essential vitamins. Portion sizes may vary based on dietary goals and recipes.
How does packed fresh spinach compare to frozen spinach?
Packed fresh spinach retains more texture and is preferable for salads and raw dishes, while frozen spinach is often pre-cooked and ideal for soups, casseroles, and hot dishes. Nutritionally, both are similar, but freezing may slightly reduce water-soluble nutrients like vitamin C.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
