Cratox AI
Reviewed by Cratox Nutrition Team · Updated November 13, 2025
Spinach, canned, no salt added - nutritional information
🥬

Spinach, canned, no salt added

🔥 19 Calories
💪 2.1g Protein
⚡ 2.9g Carbohydrates
🥑 0.4g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Vegetables
Spinach, canned, no salt added
Energy density
Light
19 kcal per 100g
Macro energy profile
Carb-led
36% Protein · 49% Carbohydrates · 15% Fat
Glycemic profile
Low GI
GI 15 · GL 1
Notable signals
Very high in vitamin AVery high in vitamin KLow in fatLow in sugarLow in sodium

Nutritional Information

19
kcal/100g
Protein
2.1g
Carbohydrates
2.9g
Fat
0.4g
Glycemic Index:
15

About Spinach, canned, no salt added

Canned spinach, no salt added, is a convenient and nutritious form of the leafy green vegetable Spinacia oleracea. This food is harvested and processed to retain its vibrant green color and essential nutrients, making it a popular choice for cooking and meal preparation. Spinach is known for its versatility and can be incorporated into a variety of dishes, from soups and stews to casseroles and salads. Nutritionally, canned spinach is low in calories, with only 19 calories per 100 grams, making it an excellent option for those looking to maintain a healthy weight. It is rich in protein, fiber, vitamins, and minerals, including iron and magnesium. The no salt added version ensures that you can enjoy its health benefits without the added sodium, making it suitable for those monitoring their salt intake. Spinach can be easily added to smoothies, omelets, and pasta dishes for a nutrient boost.

Health Benefits

Rich in antioxidants that can help reduce oxidative stress.
Supports eye health due to the presence of lutein and zeaxanthin.
May improve bone health by providing vitamin K and calcium.
Aids in digestion due to its high fiber content.
Contributes to heart health by lowering blood pressure and cholesterol.
Supports muscle function and recovery due to its protein content.
May enhance skin health and reduce signs of aging.
Promotes healthy pregnancy due to folate content.
May help regulate blood sugar levels.
Supports overall immune function.

Recommended Food Pairings

🥗
Spinach and feta cheese: The creaminess of feta complements the earthy flavor of spinach.
🥗
Spinach and garlic: Garlic enhances the taste of spinach while providing additional health benefits.
🥗
Spinach and tomatoes: Tomatoes add a sweet acidity that balances the bitterness of spinach.
🥗
Spinach and chickpeas: A protein-packed combination perfect for salads and stews.
🥗
Spinach and lemon: The acidity of lemon brightens the dish and enhances iron absorption.

How to Consume

Serving size
150g, about 1 medium cup
Frequency
2-3 times per week
  • •Add canned spinach to smoothies for extra nutrients.
  • •Use it as a filling for omelets or quiches.
  • •Incorporate into pasta dishes for added flavor.
  • •Mix into soups for a nutritional boost.
  • •Top pizzas with spinach for extra vitamins.

Selection & Storage

How to choose:

  • ✓Look for cans that are free from dents or bulges.
  • ✓Check the expiration date to ensure freshness.
  • ✓Select cans with a clear label indicating no added salt.
  • ✓Choose organic options if available for fewer pesticides.
Storage
Store in a cool, dry place away from direct sunlight.
Shelf life
3-5 years unopened; 3-5 days refrigerated after opening.

Warnings & Contraindications

  • ⚠️Individuals with kidney stones should limit intake due to oxalates.
  • ⚠️Those on blood-thinning medications should monitor vitamin K intake.
  • ⚠️Excessive consumption may lead to digestive discomfort due to high fiber.
  • ⚠️Canned spinach should not be the sole source of iron for those with anemia.

Frequently Asked Questions

How many calories does Spinach, canned, no salt added have?

Canned spinach, no salt added, contains approximately 19 calories per 100 grams, making it a very low-calorie food option that is great for weight management.

Is Spinach, canned, no salt added healthy?

Yes, canned spinach without added salt is healthy as it retains many essential nutrients, including vitamins A, C, and K, as well as iron and fiber, while being low in calories.

How should Spinach, canned, no salt added be stored?

Store unopened canned spinach in a cool, dry place. Once opened, transfer the contents to an airtight container and refrigerate, consuming within 3-5 days for optimal freshness.

What are the benefits of eating Spinach, canned, no salt added?

Eating canned spinach provides numerous health benefits, including improved digestion, enhanced bone health, and support for immune function, thanks to its rich nutrient profile.

How much Spinach, canned, no salt added can I eat per day?

It is generally safe to consume 150-300 grams of canned spinach per day, depending on individual dietary needs and preferences.

Want a personalized nutrition plan?

Calculate your caloric needs

Try Cratox AIGoogle Play