Food Nutrient Profile - Canned Spinach

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Nutrients in 100 grams of Canned Spinach

Canned Spinach, Solids with Salt.

Macros Ratio

Protein Fat Carbs
38%
15%
47%
100 g ▼

Macro Nutrients

Canned Spinach
Energy23 kcal
0.79%
Canned Spinach, Solids with Salt provide 23kcal of Energy per 100 grams, meeting 0.79% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat0.5 g
0.52%
Canned Spinach, Solids with Salt provide 0.5g of Fat per 100 grams, meeting 0.52% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat0.081 g
0.25%
Canned Spinach, Solids with Salt provide 0.081g of Saturated Fat per 100 grams, meeting 0.25% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30.18 g
11%
Canned Spinach, Solids with Salt provide 0.18g of Omega 3 per 100 grams, meeting 11% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 60.033 g
0.19%
Canned Spinach, Solids with Salt provide 0.033g of Omega 6 per 100 grams, meeting 0.19% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Canned Spinach, Solids with Salt provide 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate3.4 g
2.6%
Canned Spinach, Solids with Salt provide 3.4g of Carbohydrate per 100 grams, meeting 2.6% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars0.4 g
0.55%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Canned Spinach, Solids with Salt provide 0.4g of Sugars per 100 grams, meeting 0.55% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Fructose
NA
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber2.4 g
6.3%
Canned Spinach, Solids with Salt provide 2.4g of Fiber per 100 grams, meeting 6.3% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein2.8 g
5%
Canned Spinach, Solids with Salt provide 2.8g of Protein per 100 grams, meeting 5% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Canned Spinach
Vitamin A490 μg
54.4%
RAE, retinol activity equivalents
Canned Spinach, Solids with Salt provide 490μg of Vitamin A per 100 grams, meeting 54.4% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.016 mg
1.33%
Thiamine
Canned Spinach, Solids with Salt provide 0.016mg of Vitamin B1 per 100 grams, meeting 1.33% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.14 mg
10.6%
Riboflavin
Canned Spinach, Solids with Salt provide 0.14mg of Vitamin B2 per 100 grams, meeting 10.6% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B30.39 mg
2.43%
Niacin, nicotinic acid, niacinamide
Canned Spinach, Solids with Salt provide 0.39mg of Vitamin B3 per 100 grams, meeting 2.43% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.047 mg
0.94%
Pantothenic acid
Canned Spinach, Solids with Salt provide 0.047mg of Vitamin B5 per 100 grams, meeting 0.94% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.1 mg
7.7%
Pyridoxine
Canned Spinach, Solids with Salt provide 0.1mg of Vitamin B6 per 100 grams, meeting 7.7% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B998 μg
24.5%
Folates and Folic Acid
Canned Spinach, Solids with Salt provide 98μg of Vitamin B9 per 100 grams, meeting 24.5% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Canned Spinach, Solids with Salt provide 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C14.3 mg
16%
Ascorbic acid
Canned Spinach, Solids with Salt provide 14.3mg of Vitamin C per 100 grams, meeting 16% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Canned Spinach, Solids with Salt provide 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
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Vitamin E1.94 mg
13%
Tocopherols and Tocotrienols
Canned Spinach, Solids with Salt provide 1.94mg of Vitamin E per 100 grams, meeting 13% of the Recommended Dietary Allowance (RDA) of 15mg for Men 19-50 years
Vitamin K462 μg
385%
Phytomenadione or phylloquinone
Canned Spinach, Solids with Salt provide 462μg of Vitamin K per 100 grams, meeting 385% of the Recommended Dietary Allowance (RDA) of 120μg for Men 19-50 years

Minerals

Canned Spinach
Calcium127 mg
12.7%
Canned Spinach, Solids with Salt provide 127mg of Calcium per 100 grams, meeting 12.7% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.18 mg
20%
Canned Spinach, Solids with Salt provide 0.18mg of Copper per 100 grams, meeting 20% of the Recommended Dietary Allowance (RDA) of 0.9mg for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron2.3 mg
28.8%
Canned Spinach, Solids with Salt provide 2.3mg of Iron per 100 grams, meeting 28.8% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium76 mg
18%
Canned Spinach, Solids with Salt provide 76mg of Magnesium per 100 grams, meeting 18% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese0.6 mg
26%
Canned Spinach, Solids with Salt provide 0.6mg of Manganese per 100 grams, meeting 26% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus44 mg
6.3%
Canned Spinach, Solids with Salt provide 44mg of Phosphorus per 100 grams, meeting 6.3% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium346 mg
10%
Canned Spinach, Solids with Salt provide 346mg of Potassium per 100 grams, meeting 10% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium1.4 μg
2.55%
Canned Spinach, Solids with Salt provide 1.4μg of Selenium per 100 grams, meeting 2.55% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium322 mg
21.5%
Canned Spinach, Solids with Salt provide 322mg of Sodium per 100 grams, meeting 21.5% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc0.46 mg
4.2%
Canned Spinach, Solids with Salt provide 0.46mg of Zinc per 100 grams, meeting 4.2% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water92 g
2.5%
Canned Spinach, Solids with Salt provide 92g of Water per 100 grams, meeting 2.5% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Nutrients in Canned Spinach: Benefits and Analysis | 100 g

Discover the nutritional data of canned spinach, including macro and micronutrients, in 100g of Canned Spinach, Solids with Salt. Learn about the health benefits and nutritional value of this convenient and nutritious food option.

Vitamins in 100 Grams of Canned Spinach (Solids with Salt)

Canned spinach is a nutrient powerhouse, especially when it comes to vitamins. Here's a detailed look at what you get in just 100 grams:

In addition to these standout vitamins, canned spinach also offers:

It also contains:

However, it's worth noting that canned spinach contains no Vitamin B12 or Vitamin D.

Minerals in 100 Grams of Canned Spinach (Solids with Salt)

When it comes to minerals, canned spinach doesn't disappoint:

Additionally, canned spinach provides:

It also contains smaller amounts of:

Macronutrients in 100 Grams of Canned Spinach (Solids with Salt)

Canned spinach is also a good source of essential macronutrients:

Interestingly, canned spinach contains no fat, saturated fat, Omega-6 fatty acids, or sugars, making it a low-calorie, nutrient-dense choice for any meal.

In summary, canned spinach is a versatile and nutritious addition to your diet, offering a wide range of vitamins, minerals, and macronutrients that support overall health. Whether you're looking to boost your vitamin intake or add more plant-based foods to your meals, canned spinach is a fantastic option.

Frequently Asked Questions about Canned Spinach

What are the health benefits of Canned Spinach?

Canned spinach is a convenient option that still retains many of the nutrients found in fresh spinach. It is a good source of vitamins A, C, and K, as well as minerals like iron, calcium, and magnesium. However, it is important to note that canned spinach may have higher sodium content due to the preservation process. Opt for low-sodium varieties when possible to maximize the health benefits.

Are there any potential risks or side effects of consuming Canned Spinach?

Canned spinach can be high in sodium due to the preservation process. Excessive sodium intake may lead to high blood pressure and other health issues. It is recommended to choose low-sodium or no-salt-added canned spinach options and to rinse the spinach before consuming to reduce the sodium content.

Can I lose weight by eating more Canned Spinach?

Canned spinach can be a nutritious addition to your diet, as it is low in calories and high in nutrients like vitamins A, C, and K, as well as iron and fiber. However, weight loss ultimately comes down to creating a calorie deficit, so simply adding canned spinach to your diet may not directly lead to weight loss. It's important to focus on a balanced diet that includes a variety of fruits, vegetables, whole grains, and lean proteins, while also incorporating regular physical activity for successful weight loss.

Can I gain more muscles by eating more Canned Spinach if I train consistently?

Canned spinach can be a convenient way to incorporate more iron and other nutrients into your diet, which can support muscle growth when combined with consistent training. However, it's important to consume a variety of plant-based protein sources, such as legumes, tofu, tempeh, nuts, and seeds, to ensure you are meeting your protein needs for muscle building. Additionally, focusing on overall caloric intake, adequate protein consumption, and a well-rounded plant-based diet will be key factors in gaining muscle mass.

Can I eat Canned Spinach if I have diabetes?

Yes, you can eat canned spinach if you have diabetes. However, it's important to check the label for added salt or sugar. Opt for varieties with no added salt and drain and rinse the spinach before consuming to reduce sodium content. Spinach is a nutritious vegetable that is low in calories and carbohydrates, making it a good choice for managing blood sugar levels.

Can I consume Canned Spinach if I am on a Keto diet?

Yes, you can consume canned spinach on a Keto diet as it is low in carbohydrates and high in fiber. However, be sure to check the label for added ingredients like sugars or preservatives that may not align with your dietary goals.

Can I eat Canned Spinach if I am on a low fat diet?

Yes, you can eat canned spinach on a low-fat diet. Canned spinach is a good source of nutrients like iron, vitamin K, and fiber. Just be sure to choose varieties that are low in added salt and avoid those with added fats like butter or cream.

What is the environmental impact of producing Canned Spinach?

The environmental impact of producing canned spinach includes energy consumption for processing and packaging, transportation emissions, and potential water usage for irrigation. It is important to consider the overall carbon footprint of canned goods compared to fresh produce and opt for environmentally friendly packaging options when possible.




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