Loading...
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
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.
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.
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.
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.
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.
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.
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.
canned unsalted spinach is a versatile ingredient found in cuisines around the world. With 19 calories per 100g and 2.11 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 unsalted spinach with step-by-step instructions.
Browse recipes →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.
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.
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.