Spinach, frozen, cooked with oil: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Frozen spinach prepared with oil, resulting in a tender and flavorful side dish with a slightly savory richness.
Per 100g reference serving, Spinach, frozen, cooked with oil provides 59 kcal of energy, 3.88g protein (23% of calories), 4.65g total carbohydrates (27% of calories, including 3.6g dietary fiber and 0.49g sugars), and 3.75g total fat (50% of calories).
Vitamins Profile in Spinach, frozen, cooked with oil (Per 100g)
Track how Spinach, frozen, cooked with oil 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) | 2.1 mg | 2.3% DV |
| Vitamin A (RAE) | 584 µg | 64.9% DV |
| Vitamin E (Alpha-Tocopherol) | 3.98 mg | 26.5% DV |
| Vitamin K (Phylloquinone) | 526 µg | 100% DV |
| Vitamin B1 (Thiamin) | 0.076 mg | 6.3% DV |
| Vitamin B2 (Riboflavin) | 0.17 mg | 13.1% DV |
| Vitamin B3 (Niacin) | 0.425 mg | 2.7% DV |
| Vitamin B6 (Pyridoxine) | 0.132 mg | 7.8% DV |
| Total Folate (Vitamin B9) | 117 µg | 29.2% DV |
| Folate (Dietary Folate Equivalents) | 117 µg | 29.2% DV |
| Natural Food Folate | 117 µg | 29.2% DV |
| Choline | 24 mg | 4.4% DV |
| Beta-Carotene | 7006 µg | 100% DV |
| Lutein + Zeaxanthin | 15189 µg | 100% DV |
Minerals & Electrolytes in Spinach, frozen, cooked with oil (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) | 1.9 mg | 10.6% DV |
| Calcium (Ca) | 148 mg | 11.4% DV |
| Magnesium (Mg) | 79 mg | 18.8% DV |
| Potassium (K) | 292 mg | 6.2% DV |
| Zinc (Zn) | 0.47 mg | 4.3% DV |
| Selenium (Se) | 5.3 µg | 9.6% DV |
| Phosphorus (P) | 48 mg | 3.8% DV |
| Copper (Cu) | 0.156 mg | 17.3% DV |
| Sodium (Na) | 206 mg | 9% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.486 g | 30.4% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.987 g | 7% DV |
| Monounsaturated Fat (MUFA) | 1.23 g | 4.1% DV |
| Polyunsaturated Fat (PUFA) | 1.48 g | 7.4% DV |
| Saturated Fat (SFA) | 0.54 g | 2.7% 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, frozen, cooked with oil contains 59 calories (kcal), 3.88g of protein, 4.65g of carbohydrates (3.6g fiber, 0.49g total sugars), and 3.75g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Spinach, frozen, cooked with oil has an estimated food pH of 8.5 and a Potential Renal Acid Load (PRAL) score of -6.43 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Spinach, frozen, cooked with oil: None of the Top 9 major allergens. 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, frozen, cooked with oil by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.