How much protein is in cooked spinach?

Cooked spinach has 3 g of protein per 100 g and 5.4 g per 1 cup (180 g). That is 13 g of protein per 100 kcal — a solid protein-per-calorie ratio for a whole food.

Should broccoli, spinach and other greens be weighed raw or cooked?

Weigh it in whichever state you log it, and use the row that matches — this page is the cooked row. Cooking does not change how many calories are there, only how many grams they are spread across: meat loses water in the pan and gets denser, grains and pasta absorb it and get lighter per gram.

All foods

Broccoli, spinach and other greensUSDA SR LegacyFDC 168463

Calories in cooked spinach

USDA FoodData Central record for “Spinach, cooked, boiled, drained, without salt” — per 100 g, per every USDA serving size, and next to the other broccoli, spinach and other greens rows.

The short answer

Cooked spinach: 23 kcal per 100 g. 1 cup (180 g) is 41 kcal with 5.4 g of protein. Source: USDA FoodData Central record 168463, "Spinach, cooked, boiled, drained, without salt".

Per 100 g

Nutrient	Per 100 g	Share of energy
Energy	23 kcal	100%
Protein	3 g	40%
Fat	0.3 g	9%
Carbohydrate	3.8 g	51%

Cooked spinach is 23 kcal per 100 g in USDA FoodData Central (SR Legacy). Of that energy, about 40% comes from protein, 9% from fat and 51% from carbohydrate. That works out to 13 g of protein per 100 kcal — a solid protein-per-calorie ratio for a whole food.

Per serving

The serving sizes USDA lists for this record, priced from the per-100 g figures above. Nothing here is rounded to a “portion” — the gram weight next to each label is what the calories are computed from.

Serving	Weight	Calories	Protein	Fat	Carbs
100 g	100 g	23	3 g	0.3 g	3.8 g
1 cup	180 g	41	5.4 g	0.5 g	6.8 g

Compared with other broccoli, spinach and other greens

Food	kcal / 100 g	Protein / 100 g	Per serving
Raw broccoli	34	2.8 g	31 kcal · 1 cup chopped
Cooked broccoli	35	2.4 g	27 kcal · 0.5 cup, chopped
Raw spinach	23	2.9 g	7 kcal · 1 cup
Cooked spinach	23	3 g	41 kcal · 1 cup
Raw kale	35	2.9 g	7 kcal · 1 cup
Raw cabbage	25	1.3 g	22 kcal · 1 cup, chopped
Raw cauliflower	25	1.9 g	27 kcal · 1 cup chopped (1/2" pieces)

The broccoli, spinach and other greens rows exist in more than one state because water moves during cooking: this is the cooked row. Weigh the food in the state you log and pick the row that matches — the calories don’t change in the pan, the grams do. The mechanics are in cooked vs raw weights.

Worth knowing

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.

Other tables in vegetables and vegetable products

The same numbers for the foods this one usually shares a plate — or a shopping list — with.

Questions about cooked spinach

How many calories are in cooked spinach?: Cooked spinach: 23 kcal per 100 g. 1 cup (180 g) is 41 kcal with 5.4 g of protein. Source: USDA FoodData Central record 168463, "Spinach, cooked, boiled, drained, without salt".
How much protein is in cooked spinach?: Cooked spinach has 3 g of protein per 100 g and 5.4 g per 1 cup (180 g). That is 13 g of protein per 100 kcal — a solid protein-per-calorie ratio for a whole food.
Should broccoli, spinach and other greens be weighed raw or cooked?: Weigh it in whichever state you log it, and use the row that matches — this page is the cooked row. Cooking does not change how many calories are there, only how many grams they are spread across: meat loses water in the pan and gets denser, grains and pasta absorb it and get lighter per gram.

How calorie.one logs it

Type “cooked spinach” into calorie.one and the app matches this exact record — “Spinach, cooked, boiled, drained, without salt” — estimates the grams, and shows the line with its USDA label. You correct the amount; the per-100 g figure is never guessed. That split between recognition and arithmetic is the whole methodology. For the numbers in context, read How to track mixed meals accurately with AI.