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Spinach Frozen Nugget Calories
Spinach-based, frozen, nugget-shaped, rich in fiber and vitamins
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
3 piece (medium) of Spinach Frozen Nugget (90 g) has 99 calories. That works out to 110 calories per 100 g. It contains 13.1 g of carbs, 3.8 g of protein, 3.7 g of fat and 3.4 g of fiber. Its 162 µg of Vitamin K covers 135% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.
Spinach Frozen Nugget Nutrition Facts
Selected: 3 piece (medium) · 90 g
99
KCAL / 90G
Carbs
13.1g
· 5% DV
Protein
3.8g
· 8% DV
Fat
3.7g
· 5% DV
Fiber
3.4g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 52% · Protein 15% · Fat 33%
Spinach Frozen Nugget nutrition facts table · 3 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 99 kcal | |
| Total fat | 3.7 g | 5% |
| Saturated fat | 0.63 g | 3% |
| Trans fat | 0 g | |
| Sodium | 288 mg | 13% |
| Total carbohydrate | 13.1 g | 5% |
| Fiber | 3.4 g | 12% |
| Protein | 3.8 g | 8% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 3 Pieces of Spinach Frozen Nugget?
| Serving | Amount | Calories |
|---|---|---|
| 3 piece (medium) | 90 g | 99 kcal |
| 1 piece (small) | 30 g | 33 kcal |
| 2 piece (medium) | 60 g | 66 kcal |
| 100 g | 100 g | 110 kcal |
| 1 serving (medium) | 100 g | 110 kcal |
| 5 piece (large) | 150 g | 165 kcal |
| 1 pack (large) | 300 g | 330 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Spinach Frozen Nugget
How do you cook frozen spinach nuggets in an air fryer?
Arrange frozen spinach nuggets in a single layer in the air fryer and cook them without thawing, using the package’s time and temperature. They are ready when the coating is browned and the centres are hot; overcrowding can leave them unevenly cooked.
Can you bake frozen spinach nuggets in the oven?
Yes. Place frozen spinach nuggets with a little space between them on a baking tray and bake according to the package directions. Turning them once during cooking helps both sides brown, while following the product instructions avoids drying them out.
Do frozen spinach nuggets need to be thawed before cooking?
No, frozen spinach nuggets are usually cooked straight from frozen. Thawing can soften the coating and make the nuggets harder to handle. If the package gives different instructions, follow those for that specific product.
Can you fry frozen spinach nuggets in a pan?
Yes, you can pan-fry frozen spinach nuggets in a little oil over medium heat. Turn them as they cook so the coating browns without burning before the centre is hot. Avoid crowding the pan, which can make them steam instead of crisp.
What are frozen spinach nuggets made of?
Frozen spinach nuggets contain spinach along with ingredients that bind the filling and form the coating. Recipes vary by brand, so the ingredient list is the reliable way to see what a particular product uses.
Do frozen spinach nuggets contain real spinach?
Yes, spinach is the defining ingredient in frozen spinach nuggets, but the amount can vary between products. They also commonly include a coating and other ingredients, so they are not simply a portion of plain cooked spinach.
Are frozen spinach nuggets a healthy choice?
Frozen spinach nuggets can be a convenient way to include spinach, but their coating and added ingredients make them different from plain spinach. Serve them with vegetables or a simple salad, and compare products if you are choosing based on salt or other ingredients.
What dipping sauce goes well with frozen spinach nuggets?
Yogurt-based dip, tzatziki, garlic sauce, or marinara all pair well with frozen spinach nuggets. A tangy dip complements their savoury coating; serve sauces on the side so the nuggets stay crisp.
How long do cooked frozen spinach nuggets keep in the fridge?
Store cooked frozen spinach nuggets in a covered container in the refrigerator for 3–4 days. Refrigerate them promptly rather than leaving them at room temperature, and reheat until the centres are hot before serving.
Can you make spinach nuggets at home and freeze them?
Yes. Mix cooked spinach that has been squeezed very dry with a binder, shape it into nuggets, and coat the pieces. Freeze them in a single layer first, then transfer them to a sealed freezer container so they do not stick together.
Spinach Frozen Nugget Vitamins & Minerals
Vitamins
Vitamin K
162µg · 135% DV
Vitamin A
378µg · 42% DV
Folate
72µg · 18% DV
B2
0.16mg · 12% DV
Minerals
Manganese
0.45mg · 20% DV
Sodium
288mg · 13% DV
Magnesium
50mg · 12% DV
Iron
1.53mg · 9% DV
Potassium ⭐
288mg · 8% DV
Spinach Frozen Nugget Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Spinach Frozen Nugget
To burn the 99 calories in 3 piece (medium) (90 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Spinach Frozen Nugget?
Spinach frozen nuggets are bite-sized, frozen products made from a spinach-based mixture shaped into nuggets; the exact ingredients and any coating vary by brand. They are a convenient way to keep a spinach-based option on hand and cook straight from the freezer.
Bake or pan-cook them until the outside is golden and the centre is soft. They work as a snack, a side dish, or part of a casual meal, often served with a dip. Their spinach base contributes fibre and vitamins, with 3.8 g of fibre per 100 g. For a lighter plate, bake rather than deep-fry and pair them with salad or a yoghurt-based dip.
How Nutritious Is Spinach Frozen Nugget?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Spinach Frozen Nugget Processed?
NOVA 3
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 Frozen Nugget Contain Allergens?
No known major allergens
Which Diets Is Spinach Frozen Nugget Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Spinach Frozen Nugget Fat Profile
SATURATED
0.63g
MONOUNSATURATED
0.99g
POLYUNSATURATED
1.17g
Omega 6:3 ratio 1.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.