Food guide

Canned Spinach

Canned Spinach is an everyday vegetable or savoury staple used in home cooking worldwide.

VegetablesPlant-Based

Canned Spinach, a nutrient-dense vegetables food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of canned spinach for fair comparison. Typical serving: 100 g — 23 kcal per 100 g serving.

Nutrition information for Canned Spinach
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	23 kcal	23 kcal	100 kcal
Protein	2.8 g	2.8 g	12.2 g
Carbohydrate	3.4 g	3.4 g	14.8 g
Fat	0.5 g	0.5 g	2.2 g
Fibre	2.4 g	2.4 g	10.4 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of canned spinach, with a typical serving and FDA Daily Value for adults.

Micronutrients for Canned Spinach
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	490 µg	490 µg	54%
Vitamin C	14.3 mg	14.3 mg	16%
Vitamin D	0 µg	0 µg	0%
Vitamin E	1.9 mg	1.9 mg	13%
Vitamin K	462 µg	462 µg	385%
Thiamin	0.016 mg	0.016 mg	1%
Riboflavin	0.14 mg	0.14 mg	11%
Niacin	0.39 mg	0.39 mg	2%
Vitamin B6	0.1 mg	0.1 mg	6%
Folate	98 µg	98 µg	25%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.047 mg	0.047 mg	<1%
Choline	18.4 mg	18.4 mg	3%
Minerals
Calcium	127 mg	127 mg	10%
Iron	2.3 mg	2.3 mg	13%
Magnesium	76 mg	76 mg	18%
Phosphorus	44 mg	44 mg	4%
Potassium	346 mg	346 mg	7%
Sodium	322 mg	322 mg	14%
Zinc	0.46 mg	0.46 mg	4%
Selenium	1.4 µg	1.4 µg	3%
Copper	0.18 mg	0.18 mg	20%
Manganese	0.6 mg	0.6 mg	26%

Source: USDA FoodData Central — Spinach, canned, regular pack, drained solids

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat canned spinach?

Micronutrients for relatively few calories when portions stay reasonable.
Canned Spinach is an everyday vegetable or savoury staple used in home cooking worldwide.

How to include it

Cook simply with olive oil and an acid, or eat raw where appropriate.
Typical pairing ideas: Olive oil, Garlic, Lemon.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.
Sodium varies widely in canned foods; rinsing or choosing no-salt-added labels helps.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.