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frozen spinach.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

frozen chopped spinachfrozen palakfrozen spinachchopped frozen spinachfrozen cut spinach

Recipes with frozen spinach + Add to pantry

SERVING

CALORIES

PROTEIN

3.6g

CARBS

4.2g

FAT

0.57g

FIBER

2.9g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories36.5kcal—

Protein3.6g7%

Carbohydrates4.2g2%

Fiber2.9g10%

Sugar0.65g1%

Total fat0.57g1%

Saturated fat0.04g0%

Trans fat0g—

Cholesterol0mg0%

Water90.2g—

MINERALS

Sodium74mg3%

Potassium346mg7%

Calcium129mg10%

Iron1.9mg11%

Magnesium75mg18%

Phosphorus49mg4%

Zinc0.56mg5%

Copper0.14mg16%

Manganese0.70mg30%

Selenium6.0µg11%

VITAMINS

Vitamin A586µg65%

Vitamin C5.5mg6%

Vitamin D0µg0%

Vitamin E2.9mg19%

Vitamin K372µg310%

Thiamin (B1)0.09mg8%

Riboflavin (B2)0.22mg17%

Niacin (B3)0.51mg3%

Pantothenic acid (B5)0.09mg2%

Vitamin B60.17mg10%

Folate (B9)145µg36%

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 cup156g

1 tablespoon9.8g

1 teaspoon3.3g

1 oz28.4g

1 lb453.6g

1 ml0.7g

1 liter650g

HEALTH BENEFITS

Why eat it.

✓Excellent source of Vitamin K, crucial for bone health and blood clotting.
✓Rich in antioxidants like lutein and zeaxanthin, which support eye health and may reduce the risk of age-related macular degeneration.
✓High in iron and Vitamin C; the Vitamin C enhances the absorption of plant-based iron, helping to prevent anemia.
✓Contains nitrates that can help moderate blood pressure levels and improve cardiovascular health.

COOKING TIPS

In the kitchen.

1Thaw and squeeze out as much excess water as possible before adding to recipes like dips, quiches, or fillings to avoid a watery consistency.
2Add frozen spinach directly to hot soups, stews, and sauces near the end of the cooking time; it will thaw and cook quickly.
3For a quick side dish, sauté thawed and squeezed spinach with garlic, olive oil, and a pinch of red pepper flakes.
4Blend chunks of frozen spinach directly into smoothies for a nutrient boost without significantly affecting the taste.

STORAGE

Keep it fresh.

Store in the freezer at or below 0°F (-18°C) until the expiration date.
Once opened, press out excess air from the bag and reseal tightly to prevent freezer burn. Use within a few months for best quality.
Do not refreeze spinach after it has been thawed, as this will result in a significant loss of texture and quality.

FAQ

Frequently asked questions.

Is frozen spinach healthy?

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.

How much protein and calories are in frozen spinach?

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.

Is frozen spinach as nutritious as fresh spinach?

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.

Is frozen spinach vegan and gluten-free?

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.

Is frozen spinach keto-friendly?

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.

How do you cook frozen spinach?

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.

What can I use frozen spinach for?

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.

How long does frozen spinach last?

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.

Do I need to thaw frozen spinach before cooking?

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.

Does frozen spinach contain oxalates like fresh spinach?

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.

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