Spinach (Frozen, Chopped or Leaf, Cooked, Blanched, Drained, Without Salt) – Nutritional Information & Health Benefits
Spinach is a powerhouse of nutrients, offering an array of vitamins and minerals essential for a balanced diet. When using frozen, chopped spinach (or fresh spinach that has been blanched and drained), it becomes a convenient and versatile ingredient to incorporate into various dishes. Whether you’re adding it to soups, smoothies, casseroles, or salads, spinach is a nutrient-dense addition to your meals.
Nutritional Information:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 34 kcal |
| Protein | 4.01 g |
| Fat | 0.87 g |
| Saturated Fat | 0.157 g |
| Carbohydrate | 4.8 g |
| Fiber | 3.7 g |
| Sugar | 0.51 g |
| Calcium | 153 mg |
| Iron | 1.96 mg |
| Magnesium | 82 mg |
| Phosphorus | 50 mg |
| Potassium | 302 mg |
| Sodium | 97 mg |
| Zinc | 0.49 mg |
| Copper | 0.161 mcg |
| Manganese | 0.717 mg |
| Selenium | 5.5 mcg |
| Vitamin C | 2.2 mg |
| Thiamin (B1) | 0.078 mg |
| Riboflavin (B2) | 0.176 mg |
| Niacin (B3) | 0.439 mg |
| Vitamin B6 | 0.136 mg |
| Folate (B9) | 121 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 603 mcg |
| Vitamin E | 3.54 mg |
| Vitamin D2 | 0 mcg |
Allergen Information:
Spinach, in its natural form, is free from common allergens like gluten, dairy, nuts, and soy. However, always check the product packaging for any potential cross-contamination if you are purchasing pre-packaged or frozen spinach, particularly in cases of allergies to other substances.
Dietary Preferences:
- Vegetarian: Suitable for vegetarians, as spinach is a plant-based ingredient.
- Vegan: This spinach preparation is also vegan-friendly.
- Gluten-Free: Naturally gluten-free, making it safe for those with gluten sensitivity or celiac disease.
- Low-Carb: A great choice for low-carb diets, as it contains minimal carbohydrates.
- Low-Fat: With only 0.87 g of fat per 100g, it fits well into low-fat dietary plans.
Health Benefits:
Spinach is a nutrient-rich vegetable that offers numerous health benefits. A source of dietary fiber, it supports digestive health and helps maintain healthy blood sugar levels. The iron and magnesium content in spinach help to support the body’s energy levels and muscle function, while potassium aids in maintaining healthy blood pressure. Spinach is also rich in antioxidants, including Vitamin C and Vitamin E, which contribute to cellular health and immune support.
Additionally, spinach is well-known for its high Vitamin A content, which promotes healthy vision and skin. The presence of folate, a crucial B vitamin, supports heart health and reduces the risk of neural tube defects during pregnancy.
Cooking Tips & Serving Suggestions:
Frozen spinach, especially when cooked and drained, can be a great addition to various dishes. Here are a few ways to enjoy this superfood:
- In Smoothies: Blend spinach with fruits like banana, mango, and a splash of almond milk for a nutrient-packed smoothie.
- In Soups and Stews: Add cooked spinach to your favorite soup recipes to enhance flavor and nutritional value.
- As a Side Dish: Sauté spinach with a bit of garlic and olive oil for a quick and easy side dish.
- In Casseroles and Bakes: Incorporate spinach into lasagna, quiches, or casseroles for added texture and nutrition.
Conclusion:
Frozen, chopped spinach or blanched and drained fresh spinach is a convenient and healthy ingredient that can be easily incorporated into various meals. With its impressive nutrient profile, including high levels of vitamins, minerals, and antioxidants, spinach contributes to overall well-being while adding a rich, savory flavor to your dishes. Whether you are following a specific diet or just aiming for a more nutritious eating plan, spinach is a versatile food that should have a regular spot in your kitchen pantry.
