How many calories in a package of frozen spinach?

Quick Answer

The number of calories in a package of frozen spinach depends on the size of the package. On average, a 1 cup serving (about 164 grams) of frozen chopped spinach contains around 41 calories. So a typical 10 ounce (283 gram) package contains around 115 calories, while a 20 ounce (567 gram) package contains around 230 calories. The exact calorie count can vary between brands.

Calories per Serving Size

Frozen spinach is a healthy, low-calorie food. Here are some common frozen spinach serving sizes and their approximate calorie counts:

Serving Size Calories
1 cup (164g) 41 calories
1/2 cup (82g) 20 calories
2 cups (328g) 82 calories
10 ounce package (283g) 115 calories
20 ounce package (567g) 230 calories

As you can see, the more spinach per serving, the more calories it contains. But even a large 20 ounce bag provides only around 230 calories, demonstrating that spinach is a very low-calorie food.

Nutrition Facts for Frozen Spinach

Frozen spinach is an excellent source of various vitamins, minerals, and antioxidants. Here are some of the key nutritional facts for a 1 cup serving (164g) of frozen chopped spinach:

  • Calories: 41
  • Total Fat: 0.5g
  • Sodium: 126mg
  • Potassium: 839mg
  • Total Carbohydrate: 7g
  • Dietary Fiber: 4g
  • Sugars: 0.8g
  • Protein: 5g
  • Vitamin A: 144% DV
  • Vitamin C: 29% DV
  • Vitamin K: 987% DV
  • Iron: 20% DV
  • Calcium: 10% DV

Key nutrients in frozen spinach include vitamin A, vitamin C, vitamin K, iron, potassium, magnesium, and manganese. It’s fat-free, cholesterol-free, and low in sodium and carbohydrates. The fiber and protein also provide satiety.

Comparing Fresh vs. Frozen Spinach Calories

Fresh and frozen spinach have very similar nutritional profiles. However, frozen spinach has a few advantages:

  • Frozen at peak ripeness – Frozen spinach is flash frozen at its optimal ripeness to lock in nutrients.
  • More convenient – Frozen spinach is pre-washed, chopped, and ready to use.
  • Longer lasting – Frozen spinach keeps for months in the freezer compared to a few days for fresh.
  • More consistent – The nutritional content does not degrade like fresh spinach.
  • Cheaper – Frozen spinach costs less than fresh.

Overall, for the same serving size, fresh and frozen spinach contain virtually identical calories and nutrition. The main difference is convenience.

Calories in Different Types of Frozen Spinach

There are a few different varieties of frozen spinach available:

  • Chopped spinach – This is the most common type. The leaves are pre-chopped into smaller pieces.
  • Spinach blocks – These are compressed blocks of whole spinach leaves.
  • Pureed spinach – The leaves are pureed into a smooth paste.
  • Spinach florets – The leaves are cut into small florets or strips.

Despite the different shapes and textures, these frozen spinach varieties all provide the same calories and nutrition per serving. For example, a 1 cup serving of chopped spinach contains 41 calories, and so does a 1 cup serving of pureed spinach.

Calorie Differences Between Spinach Brands

There can be minor differences in calories between different brands of frozen spinach. But most brands are within 5-10 calories per serving size. Here are the calories for 1 cup of some popular national brands:

Brand Calories (Per 1 Cup)
Birds Eye Chopped Spinach 41 calories
Green Giant Chopped Spinach 40 calories
Kirkland Signature Spinach 43 calories
Kroger Cut Leaf Spinach 39 calories

As you can see, the calories per serving are very similar between brands. Store brands may be a few calories lower than major national brands. Differences of 1-5 calories are negligible. So focus on the serving size rather than small calorie differences between brands.

Ways to Use Frozen Spinach

Here are some healthy and delicious ways to use frozen spinach:


Adding a cup of frozen spinach to your morning smoothie is an easy way to boost nutrition. The mild flavor of spinach blends well with fruits and other ingredients.

Omelets or Scrambled Eggs

Stir chopped frozen spinach into eggs before cooking up an omelet or scrambled eggs. The eggs help mask the spinach flavor.

Pasta Dishes

Toss frozen spinach into pasta or lasagna. It’ll wilt down as it cooks. White sauces pair nicely.


Add frozen spinach to vegetable, tomato, chicken noodle, or other soups a few minutes before serving.


Mix defrosted spinach with cheese and spices. Place inside a tortilla with other veggies for a quick and easy quesadilla.

Pizza Topping

Use spinach as a low-calorie topping on your next homemade pizza.

Tips for Cooking Frozen Spinach

Here are some tips for cooking with frozen spinach:

  • Microwave – Microwaving is the quickest method. Put frozen spinach in a microwave-safe dish with 2-3 tablespoons of water. Cover and microwave for 2-3 minutes until hot and tender.
  • Saute – Melt a bit of butter or olive oil in a pan over medium heat. Add frozen spinach and cook, stirring frequently, for 3-5 minutes until heated through.
  • Boil – Bring a pot of water to a boil. Add spinach and boil for 1-2 minutes until fully thawed and heated through. Drain any excess water.
  • Steam – Place frozen spinach in a steamer basket over a pot of boiling water. Cover and steam for 2-3 minutes until tender.
  • Add at end – For soups, pastas, etc. stir frozen spinach at the very end to preserve nutrients. Cook just until wilted.
  • Don’t overcook – Spinach reduces dramatically when cooked. Cook just until heated and wilted to avoid excess water loss.

Cooking frozen spinach requires just a few minutes. With these easy methods, you can enjoy it year-round!

Does Spinach Lose Nutrients When Frozen?

Some nutrients like vitamin C and B vitamins are sensitive to heat and air exposure. However, the flash freezing process preserves most of the nutrients in spinach:

  • Vitamin C – Frozen spinach retains over 90% of its vitamin C content.
  • Vitamin A – Almost 100% of vitamin A is retained.
  • Folate – Up to 95% of folate remains.
  • Vitamin K – No significant vitamin K loss during freezing.
  • Minerals – Minerals like potassium, magnesium, and iron are unaffected.
  • Antioxidants – Carotenoids like lutein and zeaxanthin are preserved.

Blanching spinach briefly before freezing deactivates enzymes that can degrade nutrients over the long term. Proper storage and reheating also help maintain its nutritional quality.

Storing and Thawing Frozen Spinach

Here are some tips for handling frozen spinach:

  • Storage – Store frozen spinach unopened at 0°F or below. Do not refrigerate after opening.
  • Use-by date – For best quality and nutrition, use frozen spinach within 8-12 months.
  • Thawing – Thaw frozen spinach overnight in the fridge or use directly from frozen.
  • Avoid refreezing – Do not refreeze thawed spinach, as this damages cell structure.
  • Cook from frozen – Cooking frozen spinach right away helps maximize nutrient retention.

With proper freezing, storage, and handling, spinach retains its nutrition. Carefully following package instructions prevents waste.

Health Benefits of Spinach

Here are some of the top health benefits of spinach:

Rich in Antioxidants

Spinach contains flavonoids and carotenoids like lutein and zeaxanthin which combat oxidative stress and inflammation in the body.

Excellent Source of Vitamin K

A 1 cup serving of spinach provides over 1,000% DV of vitamin K, which promotes bone and heart health.

Anti-Cancer Effects

The carotenoids and folate in spinach may suppress cancer growth, especially lung, skin, breast and colon cancers.

Heart Health

Spinach supports cardiovascular health by improving blood pressure, cholesterol levels and circulation.

Vision Health

Lutein and zeaxanthin antioxidants in spinach protect the eyes from UV light damage, reducing risk of cataracts and macular degeneration.

Supports Gut Health

The fiber, water and nutrients in spinach promote a healthy digestive tract andgrowth of good gut bacteria.

Boosts Immunity

Spinach is loaded with vitamin C, antioxidants, and beta-carotene, which may improve immune function and help fight infection.

Builds Strong Bones

Spinach provides calcium, vitamin K, magnesium, and phosphorus for improved bone mineral density.

Aids in Weight Loss

This low-calorie, nutrient-dense food promotes satiety and weight control when included as part of a healthy diet.

Potential Downsides of Spinach

Spinach is highly nutritious and safe for most people in normal food amounts. However, there are a few potential downsides:

  • Oxalates – Spinach contains oxalate compounds that can crystallize. Individuals prone to kidney stones should limit intake.
  • Purines – People with gout may want to moderate intake, as spinach contains purines.
  • Allergies – Spinach allergies are rare but can cause hives, upset stomach or anaphylaxis in sensitive people.
  • Pesticides – Conventionally grown spinach may have high pesticide residues unless properly washed.
  • Nitrates – Like other leafy greens, spinach absorbs nitrate fertilizers which may be harmful in very high amounts.

For most people, spinach is highly beneficial and any potential risks can be avoided by consuming moderate amounts of clean, washed spinach. Those with kidney issues or allergies should exercise more caution.

Frequently Asked Questions

Here are answers to some common questions about frozen spinach:

Is frozen spinach already washed?

Yes, commercially frozen spinach is triple-washed, blanched, and flash frozen. No need to wash before using.

Is frozen spinach as nutritious as fresh?

Frozen spinach retains nearly all its nutrients, and is often more nutritious than fresh spinach that’s been sitting for days.

Can you substitute frozen for fresh spinach?

Absolutely! Frozen and fresh spinach can be used interchangeably in recipes. Use the same measured amounts.

How do you thaw frozen spinach?

Thaw overnight in the fridge. Or cook frozen spinach right away – no need to thaw first.

Is frozen spinach already chopped?

It depends. Some frozen spinach comes pre-chopped into smaller pieces or leaves. Check the package instructions.

Can I freeze fresh spinach at home?

Yes. Blanch fresh spinach briefly before freezing for maximum nutrient retention. Use within 8-12 months.

What’s the best way to cook frozen spinach?

Microwaving, sauteing, steaming, and boiling are easy ways to prepare frozen spinach. Add at the end of recipes.

The Bottom Line

Frozen spinach provides an easy and nutritious alternative to fresh spinach. A 1 cup serving of frozen spinach contains about 40 calories and is high in vitamin A, vitamin K, folate, antioxidants, and various minerals. Compare brands and focus on the serving sizes, as the calories and nutrition information per serving is generally consistent. With its many health benefits and low calorie count, frozen spinach is an excellent addition to a healthy diet.

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