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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, frozen spinach is very healthy and retains most of the nutrients of fresh spinach. It's an excellent source of Vitamin K, crucial for bone health and blood clotting, and rich in antioxidants like lutein and zeaxanthin for eye health. It also provides iron and Vitamin C, which aids iron absorption.
Per 100g, frozen spinach contains approximately 29 calories and 3.63g of protein. It's a low-calorie, nutrient-dense vegetable that contributes to your daily protein intake, especially for a plant-based food.
Yes, frozen spinach is largely as nutritious as fresh spinach, and sometimes even more so due to being blanched and flash-frozen at peak freshness. While some water-soluble vitamins might be slightly reduced during blanching, the freezing process locks in most vitamins, minerals, and antioxidants.
Yes, plain frozen spinach is naturally vegan and gluten-free. It consists solely of spinach leaves, making it suitable for those following plant-based diets or avoiding gluten. Always check the ingredient list for any added sauces or seasonings if purchasing flavored varieties.
Yes, frozen spinach is very keto-friendly. With only about 4.21g of carbohydrates per 100g, it's a low-carb vegetable that can be easily incorporated into ketogenic diets to add nutrients and fiber without significantly impacting carb limits.
Frozen spinach can be cooked directly from frozen in many dishes. For most uses, it's best to thaw it slightly and squeeze out excess water to prevent your dish from becoming watery. You can then sauté it, add it to soups, stews, casseroles, or blend it into smoothies.
frozen spinach is a versatile ingredient found in cuisines around the world. With 29 calories per 100g and 3.63 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 6 recipes featuring frozen spinach with step-by-step instructions.
Browse recipes →Frozen spinach is incredibly versatile. It's excellent in pasta dishes, quiches, frittatas, dips (like spinach and artichoke dip), smoothies, and as a convenient side dish. Its pre-chopped nature makes it ideal for quick meal preparation.
Properly stored in the freezer, frozen spinach can last for 8-12 months while maintaining optimal quality. It will remain safe to eat beyond that time, but its texture and nutritional quality may start to degrade.
It depends on the recipe. For dishes where excess moisture isn't an issue (like soups or stews), you can add it directly from frozen. However, for dishes like quiches, dips, or sautéed sides, thawing and squeezing out the water is recommended to prevent a watery consistency.
Yes, frozen spinach still contains oxalates, which are naturally occurring compounds found in many plants. Blanching, a common step before freezing, can reduce oxalate levels slightly, but they are not entirely removed. For individuals sensitive to oxalates, moderation is key.