Did you know that a 1 cup serving of canned spinach (solids and liquids) contains 44 calories? Spinach is a nutrient-dense vegetable that is a great source of a variety of important vitamins and minerals. In this article, we'll explore everything you need to know about this leafy green and how to incorporate it into your meals.
Along with its low calorie count, 1 cup of canned spinach provides 7 grams of carbohydrates, 5 grams of protein, and 0.5 grams of fat. Spinach is also a good source of important nutrients like vitamin A, vitamin K, calcium, and iron.
Spinach has numerous health benefits, making it a great addition to any diet. Read on to learn more!
Calories in 1 Cup Spinach (Solids and Liquids, Canned)
As previously mentioned, a 1 cup serving of canned spinach contains 44 calories. This makes it a great food choice for those who are trying to manage their calorie intake and maintain a healthy weight.
Carbs in 1 Cup Spinach (Solids and Liquids, Canned)
In addition to being low in calories, canned spinach is also relatively low in carbs. One cup contains 7 grams of carbohydrates, which makes it a great vegetable to incorporate into a low-carb diet.
Protein in 1 Cup Spinach (Solids and Liquids, Canned)
Spinach is a surprisingly good source of protein. A 1 cup serving of canned spinach provides 5 grams of protein, which is about 10% of the recommended daily intake for an adult.
Fat in 1 Cup Spinach (Solids and Liquids, Canned)
Spinach is a very low-fat food, with only 0.5 grams of fat per 1 cup serving. This makes it a great choice for those who are watching their fat intake.
Vitamins and Minerals in 1 Cup Spinach (Solids and Liquids, Canned)
One of the biggest selling points of spinach is its high vitamin and mineral content. One cup of canned spinach provides approximately:
- 24% of the recommended daily intake of vitamin A
- 195% of the recommended daily intake of vitamin K
- 6% of the recommended daily intake of calcium
- 15% of the recommended daily intake of iron
In addition to these nutrients, spinach is also a good source of vitamins C and E, folate, and potassium.
Health Benefits of 1 Cup Spinach (Solids and Liquids, Canned)
Spinach has numerous health benefits, including:
- Heart health: Spinach has been shown to help lower blood pressure and improve overall heart health.
- Bone health: The high vitamin K content in spinach makes it an important food for maintaining strong bones.
- Eye health: Vitamin A is important for maintaining healthy eyes, and spinach is a great source of this nutrient.
- Healthy digestion: The fiber in spinach helps keep the digestive system running smoothly.
How to Use 1 Cup Spinach (Solids and Liquids, Canned)
Canned spinach is a versatile ingredient that can be used in a variety of dishes. Here are some ideas:
- Add canned spinach to scrambled eggs or an omelet.
- Use canned spinach as a pizza topping.
- Mix canned spinach into pasta dishes or casseroles.
- Blend canned spinach into smoothies for an easy way to get your greens.
Tips for Buying and Storing 1 Cup Spinach (Solids and Liquids, Canned)
When buying canned spinach, look for products that have minimal added ingredients and are low in sodium. Make sure to check the expiration date and opt for cans with the most distant date. Canned spinach can be stored in a cool, dry place for several months. Once opened, store any unused portion in an airtight container in the fridge and consume within 3-4 days.
Recipes for Cooking with 1 Cup Spinach (Solids and Liquids, Canned)
Looking for inspiration on how to use canned spinach in your cooking? Try these delicious recipes:
- Spinach and feta stuffed chicken breast
- Spinach and artichoke dip
- Spinach and mushroom quiche
- Spinach and ricotta pasta bake
Potential Side Effects of Eating 1 Cup Spinach (Solids and Liquids, Canned)
While spinach is generally a very healthy food, there are some potential side effects to be aware of. Some people may experience digestive issues like gas and bloating when consuming large amounts of spinach. Spinach is also high in oxalates, which can contribute to the formation of kidney stones in some people. Additionally, canned spinach may be higher in sodium than fresh or frozen spinach. If you are watching your sodium intake, consider rinsing canned spinach before consuming it.
Eating spinach is beneficial for maintaining a healthy heart, bones, and eyes. It's also a low-calorie, nutrient-rich food that can be easily incorporated into meals.
5 Frequently Asked Questions About Canned Spinach
1. How many calories are in canned spinach?
One cup of canned spinach (solids and liquids) contains 44 calories.
2. Is canned spinach healthy?
Canned spinach is a good source of vitamins and minerals, including iron, calcium, and vitamin A. However, it is often high in sodium due to the canning process, so it should be consumed in moderation.
3. Can I use canned spinach in recipes?
Yes, canned spinach can be used in a variety of recipes, such as soups, casseroles, and dips.
4. How should I store canned spinach?
Canned spinach should be stored in a cool, dry place, such as a pantry or cupboard. Once opened, it should be refrigerated and consumed within a few days.
5. Can I substitute fresh spinach for canned spinach?
Yes, fresh spinach can be used as a substitute for canned spinach in most recipes. However, the amount of fresh spinach needed may be different than the amount of canned spinach called for in the recipe.