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Is frozen spinach just as good as fresh?

Eating plenty of leafy greens like spinach is important for health. Spinach is packed with nutrients like vitamins A and C, antioxidants, and fiber. Many people enjoy the convenience of frozen spinach, but wonder if it’s as nutritious as fresh. This article explores whether frozen spinach is just as good for you as fresh.

Nutrient Content

When comparing fresh and frozen spinach in terms of nutrient content, research shows that freezing spinach does not significantly change the levels of most nutrients. This table compares the nutrients in a 100 gram serving of fresh raw spinach versus frozen spinach:

Nutrient Fresh Spinach Frozen Spinach
Calories 23 25
Protein 2.9g 3g
Carbs 3.6g 3.7g
Fiber 2.2g 2.3g
Vitamin A 469mcg RAE 457mcg RAE
Vitamin C 28.1mg 27.3mg
Vitamin K 482mcg 473mcg
Folate 194mcg 189mcg
Iron 2.7mg 2.5mg
Calcium 99mg 93mg
Magnesium 79mg 75mg

As you can see, frozen spinach retains most of its nutrient content compared to fresh, with only small losses in some vitamins and minerals. The largest nutrient loss is vitamin C, which is sensitive to heat and oxygen. Still, frozen spinach provides a significant amount of vitamin C.


In addition to vitamins and minerals, spinach contains beneficial plant compounds like carotenoids and flavonoids. These act as antioxidants to reduce oxidative stress and lower inflammation in the body.

Some research finds frozen spinach has a higher antioxidant capacity than fresh:

  • A 2012 study found frozen spinach had a higher retention of antioxidants like lutein and bet-carotene compared to fresh after storage and cooking.
  • Another study from 2015 showed blanching spinach before freezing increased its lutein levels by up to 20%.

The reason is that some antioxidants are better retained from heat processing. Also, freezing shortly after harvest locks in nutrients before they naturally degrade during storage.

Leaf Texture

The main difference between fresh and frozen spinach is the texture. Freezing spinach breaks down its cell structure, making the leaves softer. Fresh baby spinach leaves have more structure and “tooth.”

Frozen spinach is better suited for cooking applications like casseroles, soups, pasta dishes, and baking where texture isn’t as important. Fresh baby spinach works better in salads or smoothies where you want some crunch.

Food Safety

Frozen vegetables like spinach are just as nutritious, if not more so in some cases than fresh vegetables. However, proper handling is important to prevent foodborne illnesses.

Fresh spinach is highly perishable and has a higher risk of contamination from handling, undercooking, and temperature abuse. Recent E. coli outbreaks have been linked to pre-packaged baby spinach.

Freezing spinach helps stop bacteria from growing. Commercial flash-freezing locks in nutrients and kills microbes quickly through cold temperature. As long as frozen spinach is kept solidly frozen, it’s generally safer than fresh.

Cost Comparison

Frozen spinach is often cheaper than fresh baby spinach. Here’s a typical price comparison:

Product Average Price
Frozen chopped spinach, 12 oz bag $1.79
Fresh baby spinach, 6 oz clamshell $2.99

Based on average prices, frozen spinach is about 40% cheaper per ounce compared to fresh baby spinach. The cost savings are even greater when fresh spinach is not on sale.

Downsides of Frozen Spinach

While frozen and fresh spinach are comparable in nutrients and safety, there are a few downsides to keep in mind with frozen spinach:

  • Higher sodium content from blanching and processing
  • Not appropriate for raw applications like smoothies or salads
  • Can develop freezer burn or iciness if stored improperly
  • May lose more nutrients over long storage time


Frozen spinach is nutritionally similar to fresh spinach for most vitamins, minerals, and antioxidants. It may be higher in some compounds due to blanching before freezing. Frozen spinach has a softer texture better suited for cooking instead of raw preparations.

For convenience, cost savings, and safety, frozen spinach can be a good alternative to fresh. To get the most benefits, enjoy a variety by incorporating both fresh and frozen spinach into your diet.