Energy
upper quarter59 kcalthis record per 100 g
- Corpus median
- 46 kcal
- Middle 50%
- 33–55 kcal
Based on 10 records reporting energy.
Vegetablesmoderate variability
Spinach, frozen, cooked with oil calories: 65 per 110 g
This exact USDA record reports 65 calories for 110 g. That answer belongs to this description and weight; it is not a universal value for every meal that shares the name.
Quick facts
USDA reference amount · 110 g
- Calories
- 65 kcal
- Protein
- 4.3 g
- Carbohydrate
- 5.1 g
- Total fat
- 4.1 g
- Fiber
- 4 g
- Sodium
- 227 mg
Portion calculator
Estimate your portion
Choose a source measure or enter the weight you ate.
Estimated for 110 g
65calories
Spinach, frozen, cooked with oil
- Protein
- 4.3 g
- Carbs
- 5.1 g
- Fat
- 4.1 g
— means the source has no value available.
These values scale the selected reference food by weight. Ingredients, preparation, and portion size can change your meal’s estimate.
Nutrition facts, household measures, preparation notes and USDA sources
The editorial read
The useful answer has a weight, a composition, and an identity
Portion: the cited record reports about 65 calories for USDA reference amount at 110 grams. On a fixed-weight basis, the same record contains 59 calories per 100 grams. The first number answers a portion question; the second answers a concentration question.
Composition: that source amount also reports 4.3 g protein, 4 g fiber, and 227 mg sodium. Read those values together: a calorie total by itself cannot describe the nutrient profile.
Identity: the largest listed formulation input is spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt, representing 96.8% of the record’s listed input weight. The record contains 3 source-input rows in all. These are provenance for a standardized calculation, not a recipe for your plate.
The reference amount and 1 cup answer different portion questions. Their values are scaled independently from the same per-100-gram source record.
The household measures attached to this record span roughly 65–130 calories across the listed portions. That is a set of scaled examples—not a confidence interval, a recommendation, or a claim about the full universe of recipes.
Calculated from the smallest and largest usable household measures listed by USDA for this exact FNDDS record; not a confidence interval.
Record-specific decision brief
What the numbers say—and what choice still belongs to you
This analysis belongs to USDA FDC 2709624: “Spinach, frozen, cooked with oil.” It separates gram-weight arithmetic, corpus context, label signals, and record selection so one number does not have to answer four different questions.
01 · Portion arithmetic
Three weights, one fixed composition
For FDC 2709624, each row multiplies the published per-100-gram values by its stated weight. “75% of the reference weight” through “1 cup” are weight scenarios: named measures come from USDA, while percentage labels are transparent arithmetic.
| Scenario | Weight | Energy | Protein | Fiber | Sodium |
|---|---|---|---|---|---|
| 75% of the reference weightArithmetic scenario from the reference weight | 82.5 g | 49 kcal | 3.2 g | 3 g | 170 mg |
| USDA reference amountExact record reference weight | 110 g | 65 kcal | 4.3 g | 4 g | 227 mg |
| 1 cupUSDA-listed household measure | 220 g | 130 kcal | 8.5 g | 7.9 g | 453 mg |
02 · Fixed-weight context
Where 100 grams sits inside Spinach
The comparison set contains 10 exact records in the Spinach USDA category. Here, “upper quarter” describes FDC 2709624’s energy position in that corpus—not nutritional quality, desirability, or a health rating.
Protein
upper quarter3.9 gthis record per 100 g
- Corpus median
- 3.3 g
- Middle 50%
- 2.8–3.8 g
Based on 10 records reporting protein.
Dietary fiber
upper quarter3.6 gthis record per 100 g
- Corpus median
- 2.3 g
- Middle 50%
- 1.8–3.3 g
Based on 10 records reporting dietary fiber.
Sodium
lower quarter206 mgthis record per 100 g
- Corpus median
- 258 mg
- Middle 50%
- 215–303 mg
Based on 10 records reporting sodium.
03 · FDA label lens
The strongest strength-side and tradeoff-side signals
At FDC 2709624’s 110 g reference weight, the largest strength-side percentage among the nutrients evaluated here is Vitamin A; the larger tradeoff-side percentage is Sodium. Percentages use FDA label Daily Values, whose general “high” guide begins at 20% Daily Value. This is not an overall score or a personalized target.
Strength-side signals
Vitamin A642.4 µg
≈ 71% DV. This crosses the FDA’s 20% ‘high’ guide.
Magnesium87 mg
≈ 21% DV. This crosses the FDA’s 20% ‘high’ guide.
Tradeoff-side signals
Sodium227 mg
≈ 10% DV. This does not cross the FDA’s 20% ‘high’ guide.
Saturated fat0.6 g
≈ 3% DV. This does not cross the FDA’s 20% ‘high’ guide.
04 · Highest-impact checks
The three levers most worth resolving first
For “Spinach, frozen, cooked with oil,” the first-pass checks follow the evidence actually published: its named weights, the FDC 2709618 alternative, and its source-formulation identity.
- 01
Portion sensitivity around 110 g
A 25% weight move in either direction spans 82.5–137.5 g. When composition is held constant, those endpoints calculate to 49 kcal and 81 kcal.
- 02
Record choice: compare with FDC 2709618
At an equal 100 g, this record has 1.8 g more dietary fiber than “Spinach, fresh, cooked with oil.” That is a record-level contrast; it does not identify which ingredient caused the difference.
- 03
Formulation anchor: Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
The source formulation has 3 input rows; Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt supplies 96.8% of listed input weight. Those are standardized formulation inputs, not final plated percentages.
05 · Exact-record choice
Select by literal evidence, not the shortest name
Keep this record when “frozen; cooked with oil” fits. Inspect FDC 2709618 when “fresh; cooked with oil” is the more literal description of the food and preparation.
Keep this profile when these fields fit
Spinach, frozen, cooked with oil
- Exact source wording
- “Spinach, frozen, cooked with oil”
- Source identity
- USDA FDC 2709624 · FNDDS 72125224
- Named qualifiers
- frozen · cooked with oil
- Source inputs unique in this pair
- Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Inspect this alternative when its fields fit better
Spinach, fresh, cooked with oil
- Exact source wording
- “Spinach, fresh, cooked with oil”
- Source identity
- USDA FDC 2709618 · FNDDS 72125217
- Named qualifiers
- fresh · cooked with oil
- Source inputs unique in this pair
- Spinach, mature
Choose the closest description
Which USDA record fits your meal?
Treat the long description as data. The phrases doing the most work here are “frozen” and “cooked with oil”. Match those details first; then compare the database weight with the amount you mean.
On smaller screens, focus a nutrition table and scroll horizontally to read every column.
| Exact record | Source serving | Calories / 100 g | Protein / 100 g | Fat / 100 g | Fiber / 100 g | Sodium / 100 g |
|---|---|---|---|---|---|---|
| This recordSpinach, frozen, cooked with oil | 110 g65 kcal | 59 kcal | 3.9 g | 3.8 g | 3.6 g | 206 mg |
| Spinach, fresh, cooked with oil | 93 g59 kcal | 63 kcal | 3.3 g | 4.1 g | 1.8 g | 254 mg |
| Spinach, canned, cooked with oil | 110 g54 kcal | 49 kcal | 2.7 g | 3.4 g | 2.3 g | 313 mg |
| Spinach, frozen, cooked with butter or margarine | 110 g58 kcal | 53 kcal | 3.9 g | 3 g | 3.6 g | 223 mg |
| Spinach, frozen, cooked, no added fat | 108 g37 kcal | 34 kcal | 4 g | 0.9 g | 3.7 g | 212 mg |
| Spinach, raw | 13 g4 kcal | 27 kcal | 2.9 g | 0.6 g | 1.6 g | 111 mg |
| Spinach, fresh, cooked with butter or margarine | 93 g51 kcal | 55 kcal | 3.3 g | 3.3 g | 1.8 g | 274 mg |
How to compare FDC 2709624: its source amount is 110 g; every 100-gram column removes portion size from the record-to-record comparison. Neither denominator determines your plate’s weight or recipe.
Household measures
Compare listed portions
For FDC 2709624, the 1 displayed measure scale the same source composition by gram weight; rounding changes presentation, not the underlying ratio.
1 cup
130 kcal
220 g
At a glance
Nutrient signals in the source amount
For FDC 2709624, Vitamin A is the largest displayed non-protein Daily Value signal. Read the set as label context—not a personalized score.
Vitamin A
642.4 µg≈ 71% Daily ValueMagnesium
86.9 mg≈ 21% Daily ValueDietary fiber
4 g≈ 14% Daily ValueThe percentages above apply to FDC 2709624’s 110 g reference amount. FDA Daily Values are general label references, not individualized energy or medical targets. Read the FDA explanation ↗
Source-serving signals
What stands out in this record
These 1 calculated observation describe FDC 2709624 at 110 g—not a measured or recommended plate.
- The representative USDA portion supplies 4 g dietary fiber, about 14% of the Daily Value used on U.S. labels.
Nutrition facts
Compare the source serving with 100 grams
Values are rounded for readability. The source serving is 110 g.
| Nutrient | Amount | Approx. % Daily Value |
|---|---|---|
| Calories | 65 kcal 59 kcal | Not established Not established |
| Protein | 4.3 g 3.9 g | Not shown Not shown |
| Carbohydrate | 5.1 g 4.7 g | 2% 2% |
| Total fat | 4.1 g 3.8 g | 5% 5% |
| Dietary fiber | 4 g 3.6 g | 14% 13% |
| Sugars | 0.5 g 0.5 g | Not established Not established |
| Sodium | 226.6 mg 206 mg | 10% 9% |
| Saturated fat | 0.6 g 0.5 g | 3% 3% |
| Monounsaturated Fat | 1.4 g 1.2 g | Not established Not established |
| Polyunsaturated Fat | 1.6 g 1.5 g | Not established Not established |
| Cholesterol | 0 mg 0 mg | 0% 0% |
| Potassium | 321.2 mg 292 mg | 7% 6% |
| Calcium | 162.8 mg 148 mg | 13% 11% |
| Iron | 2.1 mg 1.9 mg | 12% 11% |
| Magnesium | 86.9 mg 79 mg | 21% 19% |
| Vitamin C | 2.3 mg 2.1 mg | 3% 2% |
| Vitamin D | 0 µg 0 µg | 0% 0% |
| Vitamin A | 642.4 µg 584 µg | 71% 65% |
| Caffeine | 0 mg 0 mg | Not established Not established |
| Alcohol | 0 g 0 g | Not established Not established |
| Water | 94.7 g 86.1 g | Not established Not established |
For FDC 2709624, approximate percentages divide the displayed 110 g amount by FDA label Daily Values; they are not personalized targets. “Not established” means FDA sets no Daily Value for that row. Protein %DV remains unshown because adult-label use depends on regulatory context.
Inside the source record
Source formulation behind this USDA record
USDA links FDC 2709624 to 3 source inputs totaling 103.3 g in its standardized formulation. Publishing that exact provenance makes “Spinach, frozen, cooked with oil” inspectable beside similarly named records.
How to read this
3 listed components
The largest listed inputs by source weight are Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt, Vegetable oil, NFS, Salt, table. The order and weights below come from the standardized USDA formulation, so they offer context for this exact database entry.
103.3 g total listed input weight across the formulation.
| # | USDA input | Listed amount | Input weight | Share of listed input weight |
|---|---|---|---|---|
| 1 | Spinach, frozen, chopped or leaf, cooked, boiled, drained, without saltUSDA ingredient 11464 · encyclopedia page available | 100 GM | 100 g | 96.8% |
| 2 | Vegetable oil, NFSUSDA ingredient 82101000 · encyclopedia page available | 3 GM | 3 g | 2.9% |
| 3 | Salt, tableUSDA ingredient 2047 · encyclopedia page available | 0.3 GM | 0.3 g | 0.3% |
USDA shorthand in this evidence
- NFS means “not further specified.” The record intentionally leaves the exact subtype, size, or preparation unresolved.
Exact-record context
What makes this USDA record distinct?
For FDC 2709624, the close-record rule searches the USDA “Spinach” category for shared description terms or source inputs. Any surviving pair is compared per 100 grams, so unlike source-serving sizes cannot manufacture the nutrient difference.
This record
Spinach, frozen, cooked with oil
- USDA category
- Spinach
- FDC ID
- 2709624
- FNDDS code
- 72125224
Closest inspectable record
Spinach, fresh, cooked with oil
- USDA category
- Spinach
- FDC ID
- 2709618
- FNDDS code
- 72125217
| Nutrient | This record | Comparison record | Difference |
|---|---|---|---|
| Calories | 59 kcal | 63 kcal | −4 kcal |
| Protein | 3.9 g | 3.3 g | +0.6 g |
| Carbohydrate | 4.7 g | 3 g | +1.6 g |
| Total fat | 3.8 g | 4.1 g | −0.4 g |
| Dietary fiber | 3.6 g | 1.8 g | +1.8 g |
| Sodium | 206 mg | 254 mg | −48 mg |
Plain-English read
At the fixed 100-gram basis, this record lists 1.8 g more dietary fiber than “Spinach, fresh, cooked with oil.”
Only this record lists Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt. Only the comparison record lists Spinach, mature. Those formulation rows identify different source records; they do not prove which input caused a nutrient difference.
1 of the six displayed differences clears the documented materiality screen. It is a reading aid, not a health rating.
Formulation evidence
The listed formulations differ
The formulation rows differ, but the source data do not isolate which component caused any nutrient difference. Input weights describe the standardized formulation—not final plated proportions.
Shared listed inputs: Vegetable oil, NFS; Salt, table.
Listed only in this record: Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt.
Listed only in the comparison: Spinach, mature.
Portion evidence
The listed portion sets differ
This record’s reference amount is 110 g; a familiar listed measure is 1 cup (220 g).
The comparison record’s reference amount is 93 g; a familiar listed measure is 1 cup (185 g).
Use the 100-gram row to compare FDC 2709624 with FDC 2709618 at equal mass; use their 110 g and 93 g source amounts only for portion matching.
Evidence boundary: FDC 2709624 versus FDC 2709618 is a comparison of standardized source records—not a measurement of your meal, an overall food-quality rank, or proof that one input caused a difference.
Review the full spinach source category → Read the calculation and selection methodology →
Deep comparisons
Controlled comparisons that include this exact record
FDC 2709624 appears in 2 pair pages that passed semantic, material-difference, source-evidence, and diversity gates. Each preserves a 100-gram denominator and both primary records.
2 material nutrient differencesSpinach, frozen, cooked with oil vs Spinach, canned, cooked with oilInspect descriptions, portions, formulations, and both sources →1 material nutrient differenceSpinach, frozen, cooked with oil vs Spinach, fresh, cooked with oilInspect descriptions, portions, formulations, and both sources →
From record to familiar meal
Guides that use this exact USDA record
These 2 guides place “Spinach, frozen, cooked with oil” beside explicitly linked source records; use them to compare preparations without turning FDC 2709624 into a universal recipe.
Uncertainty, made actionable
What can change this estimate?
This is a standardized USDA survey-food profile, not a measurement of every preparation. Actual nutrition can change with portion size, raw versus cooked weight, cooking method, added fat or sauce.
For “Spinach, frozen, cooked with oil,” resolve portion size first, then move through the remaining 3 published levers. Unknowns should remain visible rather than expanding every assumption at once.
- 01
portion size
When composition is held constant, nutrient totals scale directly with grams. A 20% weight correction produces the same 20% correction to the scaled totals.
- 02
raw versus cooked weight
Match the food state before matching the number. Cooking, draining, or added liquid can change grams and concentration even when the food name barely changes.
- 03
cooking method
Match the method named by the source—such as baked, fried, boiled, or grilled—before scaling. Preparation can change both water content and the ingredients retained in the finished food.
- 04
added fat or sauce
Match the named cooking-fat state when possible. Fat used, retained, or left behind is preparation information that a dish name alone cannot recover.
How we estimated this
The arithmetic is simple; the provenance is the point
FDC 2709624 comes from FoodData Central Survey Foods (FNDDS). Its 59 kcal per 100 g becomes 65 kcal at 110 g through nutrient per portion = nutrient per 100 g × portion grams ÷ 100; this page adds no second nutrition estimate.
About the serving label: USDA describes the underlying survey portion as “Quantity not specified.” We display it as a USDA reference amount because it is a database comparison point—not a suggested portion or a claim about what most people should eat.
Data cycle: 2021–2023, published October 31, 2024
FoodData Central ID: 2709624
FNDDS food code: 72125224
The scaling for FDC 2709624 can be exact while the match to “Spinach, frozen, cooked with oil” is wrong. That is why this profile keeps its 110 g weight, 3-row source formulation, and selection uncertainty beside the arithmetic.
Source release October 31, 2024. Review USDA’s data-type documentation ↗ · Read Feast’s full nutrition methodology.