Spinach (Canned, Regular Pack, Drained & Solids)
Spinach, a nutritious leafy green vegetable, offers a wealth of vitamins and minerals, making it a highly beneficial addition to a balanced diet. This canned variety is typically packed in a solid form, retaining its nutritional value while offering the convenience of long shelf life. When it comes to micronutrients, spinach is especially rich in calcium, iron, magnesium, and vitamins A, C, and K, contributing to overall health and well-being. A versatile ingredient, spinach can be used in a wide range of recipes, from soups and stews to casseroles, pastas, and even smoothies.
Nutritional Information (per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 23 kcal |
| Protein | 2.81 g |
| Total Fat | 0.5 g |
| Saturated Fat | 0.081 g |
| Carbohydrates | 3.4 g |
| Fiber | 2.4 g |
| Sugar | 0.4 g |
| Calcium | 127 mg |
| Iron | 2.3 mg |
| Magnesium | 76 mg |
| Phosphorus | 44 mg |
| Potassium | 346 mg |
| Sodium | 322 mg |
| Zinc | 0.46 mg |
| Copper | 0.18 mcg |
| Manganese | 0.597 mg |
| Selenium | 1.4 mcg |
| Vitamin C | 14.3 mg |
| Thiamine (Vitamin B1) | 0.016 mg |
| Riboflavin (Vitamin B2) | 0.138 mg |
| Niacin (Vitamin B3) | 0.388 mg |
| Vitamin B6 | 0.1 mg |
| Folate | 98 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 490 mcg |
| Vitamin E | 1.94 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Spinach is naturally free from common allergens such as gluten, dairy, soy, and nuts. However, when purchasing canned spinach, it is important to check for any added preservatives, salt, or other ingredients that could potentially cause allergic reactions in sensitive individuals. Always verify product labels for additional allergens or additives.
Dietary Preferences
Spinach, being a plant-based ingredient, is suitable for a variety of dietary preferences, including:
- Vegan & Vegetarian: A perfect plant-based food, spinach provides essential nutrients without the need for animal products.
- Gluten-Free: Naturally gluten-free, spinach can be included in gluten-free diets.
- Low-Calorie: With only 23 kcal per 100g, spinach is an excellent choice for those looking to maintain or lose weight while still getting vital nutrients.
- Low-Carb: The low carbohydrate content makes spinach ideal for low-carb and ketogenic diets.
- High in Fiber: Beneficial for digestive health and weight management.
Tips for Usage
- In Salads: Add canned spinach to your favorite leafy green salad for an extra boost of nutrition.
- Soups and Stews: Stir in spinach to soups or stews during the last few minutes of cooking for added flavor and nutrients.
- Casseroles: Mix spinach into casseroles, lasagna, or pasta bakes for a hearty and healthy dish.
- Smoothies: Spinach blends well into smoothies, providing a nutrient-dense addition without overpowering the flavor.
- Sautéed: Simply sauté spinach with garlic and olive oil for a delicious and nutritious side dish.
Conclusion
Canned spinach is a convenient and healthy ingredient that brings a wealth of nutrients to a variety of dishes. Its versatility in the kitchen, combined with its impressive nutritional profile, makes it a fantastic addition to both everyday meals and more elaborate dishes. Whether you’re looking to boost your iron, calcium, or vitamin intake, canned spinach can easily be incorporated into your diet.
