TempoLife › Calorie database › Vegetables › Spinach
Spinach calories and nutrition facts
100 grams of spinach contains 23 calories, with 2.9 g of protein, 3.6 g of carbohydrate and 0.4 g of fat. It provides 2.2 g of fiber and 0.4 g of sugar per 100 g. Most of its calories come from carbohydrate.
Raw spinach is closer to structured water than to food, calorie-wise: a whole cup barely registers at 7 calories. It wilts to a tenth of its volume in the pan, so "a bag of spinach" in a curry is less dramatic than it sounds. What matters for logging is the oil or cream it is cooked in, never the leaf itself.
Where the calories come from
Protein 39% Carbs 49% Fat 12%
How spinach compares
Per 100 g, against the closest vegetables in this database.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Spinach | 23 kcal | 2.9 g | 3.6 g | 0.4 g |
| Spinach, boiled | 23 kcal | 3 g | 3.8 g | 0.3 g |
| Spinach, canned | 23 kcal | 2.8 g | 3.4 g | 0.5 g |
| Pokeberry shoot, raw | 23 kcal | 2.6 g | 3.7 g | 0.4 g |
| Taro leaves, steamed | 24 kcal | 2.7 g | 4 g | 0.4 g |
Nutrition facts for spinach
| Nutrient | Per 100 g | Per 1 cup raw |
|---|---|---|
| Calories | 23 kcal | 6.9 kcal |
| Protein | 2.9 g | 0.9 g |
| Carbohydrate | 3.6 g | 1.1 g |
| Fat | 0.4 g | 0.1 g |
| Fiber | 2.2 g | 0.7 g |
| Sugar | 0.4 g | 0.1 g |
| Saturated fat | 0.1 g | 0 g |
| Salt | 0.2 g | 0.1 g |
Print an EU-style nutrition label for spinach — per 100 g and per portion.
Vitamins and minerals in spinach
Per 100 g, highest share of the Daily Value first. %DV = the adult Daily Value (FDA reference). USDA reference data — not medical advice.
| Nutrient | Per 100 g | %DV |
|---|---|---|
| Vitamin K | 483 µg | 402% |
| Vitamin A | 469 µg | 52% |
| Manganese | 0.9 mg | 39% |
| Vitamin C | 28.1 mg | 31% |
| Magnesium | 79 mg | 19% |
| Iron | 2.7 mg | 15% |
| Riboflavin (B2) | 0.19 mg | 15% |
| Copper | 0.13 mg | 14% |
See the richest foods per nutrient in the nutrient toplists.
Calories in common spinach servings
How many calories in a portion of spinach — reference serving estimates with the gram weight shown.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 leaf (10 g) | 2.3 kcal | 0.3 g | 0.4 g | 0 g |
| 1 cup (30 g) | 6.9 kcal | 0.9 g | 1.1 g | 0.1 g |
| 100 g (100 g) | 23 kcal | 3 g | 4 g | 0 g |
| 1 bunch (340 g) | 78 kcal | 10 g | 12 g | 1 g |
Log spinach in one tap
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Frequently asked questions
How many calories are in spinach?
Spinach has 23 calories per 100 grams. A typical serving of 1 cup raw (30 g) has about 6.9 calories.
How much protein is in spinach?
Spinach contains 2.9 g of protein per 100 g, or about 0.9 g per 1 cup raw.
Is spinach low in carbs?
Yes by the numbers: Spinach has 3.6 g of carbohydrate per 100 g. People following low-carb or keto approaches often include foods in this range — portion size and your own plan still decide.
Are these spinach calories exact?
No. These are per-100-gram reference values from the USDA FoodData Central SR Legacy source family. Portion size, ripeness, cut and cooking method all change the real number, so treat them as an estimate and log your own portion.
Related foods
Source: USDA FoodData Central SR Legacy #168462 (2018-04 release). US Government work — public domain in the United States. Reference values per 100 g edible portion.
