Spinach, regular pack
Category: Vegetables & Vegetable Products State: Canned, Drained Solids
Nutrition Highlights
Serving Size
Calories
49
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 29 (59.3%) |
| Protein | 24 (49.0%) |
| Fat | 9.6 (19.6%) |
| Total | 49 (100%) |
Serving: 1 cup [214g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 196 (91.8%) |
| Carbohydrate | 7.3 (3.4%) |
| Protein | 6.0 (2.8%) |
| Ash | 3.2 (1.5%) |
| Fat | 1.1 (0.5%) |
| Total | 214 (100%) |
Serving: 1 cup [214g]
Benefits
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High in vitamin K which helps support bone health and blood clotting
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Rich in vitamin A which promotes eye health and supports immune function
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Good source of vitamin C which acts as an antioxidant and supports immune function
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Contains manganese which assists with bone formation and metabolism
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Provides folate which assists with red blood cell formation and supports fetal development
Risks
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High in sodium due to being canned. Canning process can reduce water soluble vitamins like folate and vitamin C
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May contain BPA from lining of cans which is an endocrine disruptor
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Loss of nutrients from draining away liquid from can
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Higher calorie than fresh spinach due to sodium content from canning process
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Trace amounts of heavy metals from soil may accumulate during canning process
Additional Information
Spinach, canned, regular pack, drained solids, is a food product that offers several nutritional benefits. Spinach is a leafy green vegetable that is rich in essential nutrients, making it a valuable addition to a balanced diet. However, it is important to consider both the positive and negative aspects of consuming canned spinach to make informed dietary choices.
Starting with the nutritional benefits, spinach is an excellent source of vitamins and minerals. It is particularly high in vitamin K, which plays a crucial role in blood clotting and bone health. A 1-cup serving of canned spinach provides approximately 888% of the recommended daily intake of vitamin K. Additionally, spinach is a good source of vitamin A, vitamin C, folate, iron, and magnesium. These nutrients contribute to maintaining healthy vision, supporting the immune system, promoting cell growth and repair, aiding in energy production, and supporting bone health.
Furthermore, spinach is low in calories and carbohydrates, making it suitable for individuals following a weight management plan or a low-carbohydrate diet. It is also a good source of dietary fiber, which aids in digestion, promotes satiety, and helps maintain healthy blood sugar levels.
However, there are some potential risks associated with consuming canned spinach. One concern is the relatively high sodium content found in canned vegetables, including spinach. Canned spinach is often processed with added salt for preservation purposes, which can contribute to increased sodium intake. High sodium intake is linked to hypertension, or high blood pressure, which is a risk factor for heart disease. Therefore, individuals with hypertension or those aiming to reduce their sodium intake should be cautious when consuming canned spinach and consider rinsing it before use to reduce sodium levels.
Another consideration is the loss of certain heat-sensitive nutrients during the canning process. Vitamins such as vitamin C and folate are vulnerable to degradation when exposed to heat, and their levels may be reduced in canned spinach compared to fresh spinach. However, it is worth noting that other nutrients, such as vitamin K and iron, remain relatively stable during the canning process.
To maximize the nutritional benefits of spinach, it is generally recommended to consume fresh or frozen spinach rather than canned varieties. Fresh spinach provides a higher content of heat-sensitive vitamins and minerals, while frozen spinach retains many of its nutrients due to the quick freezing process. However, if canned spinach is the only option available, it can still be a valuable addition to the diet, especially when fresh produce is not easily accessible.
In conclusion, canned spinach, regular pack, drained solids, offers several nutritional benefits, including being a rich source of vitamins and minerals such as vitamin K, vitamin A, and iron. It is low in calories and carbohydrates, making it suitable for weight management and low-carb diets. However, the high sodium content in canned vegetables, including spinach, can be a concern for individuals with hypertension or those aiming to reduce sodium intake. Additionally, some heat-sensitive nutrients may be lost during the canning process. Therefore, while fresh or frozen spinach is generally preferred, canned spinach can still be a nutritious option when fresh produce is not readily available.