Vegetable
canned spinach.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
29
PROTEIN
2.8g
CARBS
3.4g
FAT
0.50g
FIBER
2.4g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories29.3kcal—
Protein2.8g6%
Carbohydrates3.4g1%
Fiber2.4g9%
Sugar0.40g1%
Total fat0.50g1%
Saturated fat0.08g0%
Trans fat0g—
Cholesterol0mg0%
Water91.8g—
MINERALS
Sodium322mg14%
Potassium346mg7%
Calcium127mg10%
Iron2.3mg13%
Magnesium76mg18%
Phosphorus44mg4%
Zinc0.46mg4%
Copper0.18mg20%
Manganese0.60mg26%
Selenium1.4µg3%
VITAMINS
Vitamin A490µg54%
Vitamin C14.3mg16%
Vitamin D0µg0%
Vitamin E1.9mg13%
Vitamin K462µg385%
Thiamin (B1)0.02mg2%
Riboflavin (B2)0.14mg11%
Niacin (B3)0.39mg2%
Pantothenic acid (B5)0.05mg1%
Vitamin B60.10mg6%
Folate (B9)98µg25%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup214g
1 tablespoon13.4g
1 teaspoon4.5g
1 ml0.9g
1 liter891.7g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of Vitamin K, crucial for bone health and blood clotting.
- ✓Rich in iron, which is essential for transporting oxygen in the blood and preventing anemia.
- ✓High in Vitamin A (from beta-carotene), supporting healthy vision and immune function.
- ✓Contains antioxidants like lutein and zeaxanthin, which may help protect eyes from age-related macular degeneration.
COOKING TIPS
In the kitchen.
- 1Always drain and rinse canned spinach to remove excess sodium and the 'canned' taste.
- 2For a better texture in dishes like dips or quiches, squeeze out as much liquid as possible using your hands, a cheesecloth, or a fine-mesh sieve.
- 3Since it's already cooked, add canned spinach near the end of the cooking process for soups, stews, and sauces just to heat it through.
- 4Quickly sauté with garlic, olive oil, and a pinch of red pepper flakes to create a simple and flavorful side dish.
STORAGE
Keep it fresh.
- Store unopened cans in a cool, dark, and dry place, such as a pantry, for up to 2-5 years.
- After opening, transfer unused spinach to an airtight glass or plastic container and refrigerate for up to 4 days. Do not store in the original can.
FAQ
Frequently asked questions.
Is canned spinach healthy?
Yes, canned spinach is highly nutritious, offering 23 calories and 2.81g of protein per 100g. It is an excellent source of Vitamin K for bone health, Vitamin A for immune support, and iron, which is essential for transporting oxygen in the blood.
How does canned spinach compare to fresh spinach nutritionally?
While some heat-sensitive vitamins like Vitamin C may decrease during canning, canned spinach remains rich in Vitamin K, Vitamin A, and iron. The canning process can actually make certain antioxidants, such as lutein and zeaxanthin, more bioavailable for your body to absorb.
Is canned spinach keto-friendly?
Canned spinach is very keto-friendly, containing only 3.4g of carbohydrates per 100g. Its low calorie and low carb profile makes it an ideal vegetable for those following ketogenic or other low-carbohydrate diets.
Is canned spinach vegan and gluten-free?
Yes, canned spinach is naturally vegan and gluten-free. It typically contains only spinach, water, and salt, though you should always check the label for any specific additives or flavorings if you have strict dietary requirements.
How do you prepare canned spinach?
Since it is already cooked during the canning process, you only need to heat it. It is best prepared by draining the liquid and sautéing it with garlic, onions, or lemon juice, or by stirring it into soups, stews, and pasta sauces.
What does canned spinach taste like?
Canned spinach has a very soft, tender texture and a concentrated, earthy flavor compared to fresh spinach. Because it is stored in liquid, it lacks the crispness of raw leaves and is better suited for incorporated dishes rather than salads.
Do I need to drain and rinse canned spinach?
Draining is recommended to prevent your dishes from becoming too watery. Rinsing the spinach under cold water is also a good practice as it can help remove a significant portion of the added sodium used during the canning process.
How long does canned spinach last once opened?
Once the can is opened, you should transfer the spinach to an airtight glass or plastic container. It will stay fresh in the refrigerator for approximately 3 to 4 days.
Is canned spinach high in sodium?
Canned vegetables often have added salt for preservation, which can increase sodium levels. To minimize salt intake, look for 'no salt added' varieties or thoroughly rinse the spinach before consumption.
Can I use canned spinach as a substitute for fresh spinach?
Canned spinach is an excellent substitute for fresh spinach in cooked recipes like dips, quiches, lasagnas, and smoothies. However, it is not a good substitute for fresh spinach in raw applications like salads due to its soft, wilted texture.
