Calories in cooked spinach.
23 kcal per 100 g.
A cup of raw spinach (30 g) is 7 kcal; a cup of cooked spinach is 180 g because it collapses, so the same cup is 41 kcal. Per 100 g the two are identical — the cup is not.
Spinach, cooked, boiled, drained, without salt · SR Legacy (2018-04) · USDA FDC 168463
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 23 kcal | 23 kcal |
| Protein | 2.97 g | 2.97 g |
| Carbohydrates | 3.75 g | 3.75 g |
| Fat | 0.26 g | 0.26 g |
| Fibre | 2.4 g | 2.4 g |
| Sugars | 0.43 g | 0.43 g |
| Saturated fat | 0.04 g | 0.04 g |
| Sodium | 70 mg | 70 mg |
| Salt (calculated from sodium) | 0.18 g | 0.18 g |
| Vitamin A (RAE) | 524 ug | 524 ug |
| Vitamin D (D2 + D3) | 0 ug | 0 ug |
| Vitamin E (alpha-tocopherol) | 2.08 mg | 2.08 mg |
| Vitamin K (phylloquinone) | 494 ug | 494 ug |
| Vitamin C | 9.8 mg | 9.8 mg |
| Thiamin | 0.1 mg | 0.1 mg |
| Riboflavin | 0.24 mg | 0.24 mg |
| Niacin | 0.49 mg | 0.49 mg |
| Vitamin B6 | 0.24 mg | 0.24 mg |
| Folate, total | 146 ug | 146 ug |
| Vitamin B12 | 0 ug | 0 ug |
| Potassium | 466 mg | 466 mg |
| Calcium | 136 mg | 136 mg |
| Phosphorus | 56 mg | 56 mg |
| Magnesium | 87 mg | 87 mg |
| Iron | 3.57 mg | 3.57 mg |
| Zinc | 0.76 mg | 0.76 mg |
| Selenium | 1.5 ug | 1.5 ug |
| Iodine | Unknown | Unknown |
| Copper | 0.17 mg | 0.17 mg |
Energy comes from USDA nutrient 1008. Salt is calculated as sodium × 2.5, with unit conversion to grams. It is not a separately measured salt value.
Preparation
Cooked spinach is 23 kcal per 100 g — the same as raw — but 100 g of cooked spinach began as several hundred grams of leaves. Boiled and drained (this row) it carries only its own water; sautéed, it holds whatever oil went into the pan, and a tablespoon of olive oil spread over a cup of cooked spinach turns 41 kcal into 160.
Logging this food
Use this row for the cooked weight on your plate: a cup is 180 g and 41 kcal. Do not log cooked spinach against the raw row — 180 g of raw leaves is only 41 kcal too, but you did not eat 180 g of raw leaves, you ate six cups of them. Frozen spinach, thawed and squeezed, matches this row.
Swaps and alternatives
Creamed spinach is the trap: the cream and butter take it from 23 to 100–150 kcal per 100 g. Steamed or microwaved with lemon keeps it at 23. Cooked kale, chard and broccoli are all within a handful of calories; the choice among greens is about taste and iron, not energy.