Spinach, creamed: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A rich and comforting side dish, creamed spinach features tender spinach leaves enveloped in a luscious, savory cream sauce. --- RECIPE --- Servings: 4 Prep Time: 15 minutes Ingredients: - 2 lbs fresh spinach (or 20 oz frozen, thawed and squeezed dry) - 2 tbsp butter - 2 cloves garlic, minced - 1/4 cup heavy cream - 1/4 cup milk - 2 tbsp grated Parmesan cheese - Salt and black pepper to taste - Pinch of nutmeg (optional) Instructions: 1. If using fresh spinach, wash thoroughly and roughly chop. If using frozen, thaw and squeeze out as much excess water as possible. 2. In a large skillet or pot, melt butter over medium heat. Add minced garlic and sauté for 1 minute until fragrant. 3. Add spinach to the skillet. If using fresh, it will seem like a lot but will wilt down quickly. Cook, stirring, until all spinach is wilted and tender (about 3-5 minutes for fresh, 2-3 minutes for frozen). 4. Stir in heavy cream, milk, Parmesan cheese, salt, pepper, and nutmeg (if using). Bring to a gentle simmer. 5. Cook for 2-3 minutes, stirring occasionally, until the sauce thickens slightly and coats the spinach. Do not overcook. 6. Taste and adjust seasonings as needed. Serve hot.
Per 100g reference serving, Spinach, creamed provides 90 kcal of energy, 2.39g protein (11% of calories), 6.11g total carbohydrates (28% of calories, including 1.2g dietary fiber and 0.76g sugars), and 6.09g total fat (61% of calories).
Vitamins Profile in Spinach, creamed (Per 100g)
Track how Spinach, creamed contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 15.1 mg | 16.8% DV |
| Vitamin D (D2 + D3) | 0.3 µg | 1.5% DV |
| Vitamin A (RAE) | 257 µg | 28.6% DV |
| Vitamin E (Alpha-Tocopherol) | 1.58 mg | 10.5% DV |
| Vitamin K (Phylloquinone) | 341 µg | 100% DV |
| Vitamin B1 (Thiamin) | 0.053 mg | 4.4% DV |
| Vitamin B2 (Riboflavin) | 0.159 mg | 12.2% DV |
| Vitamin B3 (Niacin) | 0.352 mg | 2.2% DV |
| Vitamin B6 (Pyridoxine) | 0.148 mg | 8.7% DV |
| Total Folate (Vitamin B9) | 60 µg | 15% DV |
| Folate (Dietary Folate Equivalents) | 60 µg | 15% DV |
| Natural Food Folate | 60 µg | 15% DV |
| Choline | 16.2 mg | 2.9% DV |
| Preformed Retinol | 52 µg | 5.8% DV |
| Beta-Carotene | 2460 µg | 68.3% DV |
| Beta-Cryptoxanthin | 7 µg | 1.2% DV |
| Lutein + Zeaxanthin | 5310 µg | 53.1% DV |
Minerals & Electrolytes in Spinach, creamed (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.76 mg | 4.2% DV |
| Calcium (Ca) | 58 mg | 4.5% DV |
| Magnesium (Mg) | 67 mg | 16% DV |
| Potassium (K) | 340 mg | 7.2% DV |
| Zinc (Zn) | 0.33 mg | 3% DV |
| Selenium (Se) | 0.6 µg | 1.1% DV |
| Phosphorus (P) | 39 mg | 3.1% DV |
| Copper (Cu) | 0.059 mg | 6.6% DV |
| Sodium (Na) | 450 mg | 19.6% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.002 g | 0.4% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.118 g | 7.4% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.139 g | 1% DV |
| Monounsaturated Fat (MUFA) | 1.18 g | 3.9% DV |
| Polyunsaturated Fat (PUFA) | 0.368 g | 1.8% DV |
| Saturated Fat (SFA) | 3.3 g | 16.5% DV |
| Dietary Cholesterol | 16 mg | 5.3% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Spinach, creamed contains 90 calories (kcal), 2.39g of protein, 6.11g of carbohydrates (1.2g fiber, 0.76g total sugars), and 6.09g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Spinach, creamed has an estimated food pH of 8 and a Potential Renal Acid Load (PRAL) score of -7.02 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Spinach, creamed: Cereals containing gluten, Milk. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 6+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Spinach, creamed by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.