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Spinach (Chopped) Calories
Rich in iron and folate, low calorie, antioxidant source
CALORIES
GI
POTASSIUM
FIBER
Spinach (Chopped) Nutrition Facts
Selected: 100 g
23
KCAL / 100G
Carbs
3.6g
· 49%
Protein
2.9g
· 39%
Fat
0.4g
· 12%
Fiber
2.2g
Spinach (Chopped) Vitamins & Minerals
Vitamins
Vitamin K
482µg · 402% DV
Vitamin A
469µg · 52% DV
Folate
194µg · 49% DV
Vitamin C
28.1mg · 31% DV
Minerals
Manganese
1mg · 43% DV
Magnesium
79mg · 19% DV
Iron
3mg · 17% DV
Potassium ⭐
558mg · 16% DV
Spinach (Chopped) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Spinach (Chopped) Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Spinach (Chopped) Contain Allergens?
No known major allergens
Which Diets Is Spinach (Chopped) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Spinach (Chopped) Fat Profile
SATURATED
0.07g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.17g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Spinach (Chopped)
Spinach (Chopped) — Frequently Asked Questions
Is chopped spinach better raw or cooked?
Both have advantages: raw spinach keeps some heat-sensitive vitamins better, while cooking reduces volume and makes it easier to eat more of it. Light cooking is often a practical middle ground.
Why does spinach shrink so much when cooked?
Spinach is naturally high in water, and its leaf structure collapses quickly with heat. A large raw volume can therefore cook down to a much smaller portion.
How should chopped spinach be stored after washing?
After washing, it should be dried well and kept refrigerated in a sealed container or with a paper towel to absorb moisture. Excess moisture speeds up wilting and spoilage.
Can chopped spinach be frozen?
Yes, it freezes well. Blanching briefly before freezing helps preserve color and texture, and thawed spinach works best in soups, sauces, and cooked dishes.
How can I reduce spinach’s bitter or metallic taste?
Cook it briefly and avoid overcooking, which can make the flavor harsher. Lemon, yogurt, garlic, or olive oil can help balance and soften the taste.
Does spinach go well with yogurt?
Yes, it’s a common and practical pairing. Yogurt adds creaminess and extra protein while mellowing spinach’s stronger flavor.
Is spinach enough on its own for iron deficiency?
No, spinach alone is not a complete fix for iron deficiency. It can contribute iron, but absorption varies, and pairing it with vitamin C-rich foods may help.
Should people with a history of kidney stones be careful with spinach?
Yes, in some cases, because spinach is high in oxalates. People prone to calcium oxalate stones may need to watch portion size and frequency and should ask a healthcare professional for personal advice.
Is spinach better before or after a workout?
It can fit either time, but on its own it may be too light for many people. Before training, pair it with an easy-to-digest meal; after training, combine it with protein and carbohydrates for a more complete recovery meal.
Is pre-chopped spinach nutritionally different from whole spinach?
Usually not by much; the main difference is convenience and freshness. Pre-chopped spinach may deteriorate faster because the cut surfaces lose moisture and quality more quickly.
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Nutrition data compiled from USDA FoodData Central and scientific sources.