Loading...
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
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.
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.
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.
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.
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.
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.
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.
canned spinach is a versatile ingredient found in cuisines around the world. With 23 calories per 100g and 2.81 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the vegetable category with complete nutrition information.
View all vegetable →Discover 0 recipes featuring canned spinach with step-by-step instructions.
Browse recipes →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.
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.
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.