Group · Vegetables
Frozen spinach
Frozen spinach is the handy ally of every busy kitchen: a green vegetable picked at maturity, blanched then frozen, which preserves a large part of its nutritional qualities all year round. Available as whole leaves or chopped, in portions or in bags, it keeps for several months in the freezer with no noticeable loss of flavour. With just 28 kcal per 100 g, but 3.32 g of plant protein and 2.95 g of fibre, it fits perfectly into a balanced diet and into weight-loss plates. Its useful nutrition facts and versatility make it a staple to always keep to hand for quickly enriching a dish.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 28 kcal |
| Kilojoules | 117 kJ |
| Protein | 3,4 g |
| Carbohydrate | 1 g |
| Fat | 0,6 g |
| Fibre | 3 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Vitamin K1372 µg496 %
- Vitamin A586 µg73 %
- Manganese0,7 mg35 %
- Vitamin E2,9 mg24 %
- Magnesium75 mg20 %
- Vitamin C15,3 mg19 %
- Potassium346 mg17 %
- Calcium129 mg16 %
- Vitamin B9dietary folate equivalents145 µg
See the other 13 nutrients
- Copper0,14 mg14 %
- Iron1,89 mg14 %
- Vitamin B20,18 mg13 %
- Vitamin B60,17 mg12 %
- Vitamin B10,09 mg8 %
- Phosphorus49 mg7 %
- Zinc0,56 mg6 %
- Omega-3 ALA0,07 g3 %
- Vitamin B30,51 mg3 %
- Iodine2,75 µg2 %
- Vitamin B50,09 mg2 %
- Selenium0,1 µg0 %
- Omega-6 LA0,01 g0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Frozen spinach is ready in minutes: you can fry it in a pan with a drizzle of olive oil and garlic, poach it in a stock or stir it straight into a sauce, a quiche, a gratin or an omelette. There is no need to defrost it first in most recipes: a spell over a low heat is enough. To preserve heat-sensitive vitamins (notably vitamin C and folate), favour short, gentle cooking rather than prolonged boiling.
In terms of nutrients, spinach is valued for its fibre, plant-based iron, magnesium, potassium and vitamin K. Its low calorie density and low glycaemic index make it an excellent bulk vegetable for filling meals. Remember to pair it with a source of vitamin C (lemon juice, red pepper) to optimise iron absorption, and with a good-quality fat for the fat-soluble vitamins.
- Recommended portion: 150 to 200 g cooked per person, as a side or the base of a dish.
- Tasty pairings: ricotta, poached egg, salmon, lentils or mushrooms for a complete plate.
- Storage: keep it properly at -18 °C and never refreeze a product that has been defrosted.
For active people, frozen spinach is a goldmine of micronutrients useful for recovery and muscle contraction thanks to its potassium and magnesium. Easy to digest, it ideally completes a post-workout plate rich in lean protein and complex carbohydrate. When cutting, its very low calorie content lets you fill the plate without weighing down the energy balance, while as a savoury snack it can go into a protein omelette. To go further, see our pointers on fitness nutrition.
For weight control, spinach is an asset: few calories, lots of volume and fullness. Watch the preparation, though: cream, butter or cheese in quantity quickly push up the calorie count. Keep the seasoning light and vary your greens by alternating with broccoli or chard. To compare other options, explore the vegetables family and put together colourful menus through the seasons.