Vegetable
canned unsalted spinach.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
19
PROTEIN
2.1g
CARBS
2.9g
FAT
0.37g
FIBER
2.2g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories19kcal—
Protein2.1g4%
Carbohydrates2.9g1%
Fiber2.2g8%
Sugar0.33g1%
Total fat0.37g0%
Saturated fat0.06g0%
Trans fat0g—
Cholesterol0mg0%
Water93.2g—
MINERALS
Sodium75mg3%
Potassium230mg5%
Calcium83mg6%
Iron1.6mg9%
Magnesium56mg13%
Phosphorus32mg3%
Zinc0.42mg4%
Copper0.12mg13%
Manganese0.49mg21%
Selenium1.2µg2%
VITAMINS
Vitamin A404µg45%
Vitamin C13.5mg15%
Vitamin D0µg0%
Vitamin E1.6mg11%
Vitamin K381µg317%
Thiamin (B1)0.02mg2%
Riboflavin (B2)0.11mg8%
Niacin (B3)0.27mg2%
Pantothenic acid (B5)0.04mg1%
Vitamin B60.08mg5%
Folate (B9)58µg14%
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 cup234g
1 tablespoon14.6g
1 teaspoon4.9g
1 ml1g
1 liter975g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of Vitamin K, crucial for bone health and blood clotting.
- ✓Rich in Vitamin A (from beta-carotene) and antioxidants like lutein and zeaxanthin, which support eye health and immune function.
- ✓Provides a good source of non-heme iron and folate, important for red blood cell production and preventing anemia.
- ✓Contains dietary fiber, which aids in digestion and promotes a healthy gut microbiome.
COOKING TIPS
In the kitchen.
- 1Always drain and squeeze out as much liquid as possible before using to avoid a watery final dish.
- 2Incorporate into cooked dishes like creamed spinach, soups, stews, casseroles, or quiches for added nutrients and bulk.
- 3Sauté with garlic, olive oil, and a squeeze of lemon juice for a quick and flavorful side dish.
- 4Because it is unsalted, be sure to season it well with salt, pepper, and other spices like nutmeg or red pepper flakes to enhance its flavor.
STORAGE
Keep it fresh.
- Store unopened cans in a cool, dark, and dry place like a pantry for up to 2-5 years, checking the expiration date.
- Once opened, transfer leftover spinach to an airtight glass or plastic container and refrigerate for up to 4 days.
FAQ
Frequently asked questions.
Is canned unsalted spinach healthy?
Yes, canned unsalted spinach is highly nutritious and low in calories, providing only 19 calories per 100g. It is an excellent source of Vitamin K for bone health, Vitamin A for immune function, and iron to help prevent anemia.
How much protein and fiber are in canned unsalted spinach?
Per 100g, canned unsalted spinach contains approximately 2.11g of protein and a significant amount of dietary fiber. This combination supports muscle maintenance and promotes a healthy gut microbiome by aiding digestion.
Is canned unsalted spinach keto-friendly?
Yes, it is very keto-friendly. With only 2.92g of total carbohydrates per 100g and a low glycemic index, it fits easily into low-carb and ketogenic diets without spiking blood sugar levels.
Is canned unsalted spinach vegan and gluten-free?
Canned unsalted spinach is naturally both vegan and gluten-free. It typically contains only spinach and water, making it a safe and healthy choice for those with celiac disease or those following a plant-based lifestyle.
How do you prepare canned unsalted spinach?
Since it is pre-cooked, you simply need to drain the liquid and heat it. It works best when sautéed with garlic and olive oil, or stirred directly into hot dishes like soups, stews, omelets, and pasta sauces.
What does canned spinach taste like compared to fresh?
Canned spinach has a much softer, more tender texture and a more concentrated, earthy flavor than fresh leaves. Because this version is unsalted, it may taste mild, so adding a splash of vinegar or lemon juice can help brighten the flavor.
How long does canned spinach last once opened?
Once the can is opened, you should transfer the spinach to a glass or plastic airtight container. It will stay fresh in the refrigerator for 3 to 4 days; do not store it in the original metal can after opening.
Can I use canned spinach in smoothies?
While you can use it, the texture and flavor are quite different from fresh spinach. If using canned spinach in a smoothie, be sure to drain and rinse it thoroughly first, and pair it with strong-flavored fruits like berries or citrus to balance the earthy taste.
How do I know if canned spinach has gone bad?
Before opening, check for bulging, leaking, or deeply dented cans. After opening, if the spinach has an unusually sour odor, visible mold, or a significantly changed color, it should be discarded immediately.
Why choose unsalted canned spinach over regular canned spinach?
Unsalted canned spinach allows you to control your sodium intake, which is beneficial for heart health and managing blood pressure. It provides the same levels of Vitamin K, Vitamin A, and antioxidants without the added salt found in standard canned vegetables.
