Calories in raw spinach.
23 kcal per 100 g.
Spinach, raw · SR Legacy (2018-04) · USDA FDC 168462
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 23 kcal | 23 kcal |
| Protein | 2.86 g | 2.86 g |
| Carbohydrates | 3.63 g | 3.63 g |
| Fat | 0.39 g | 0.39 g |
| Fibre | 2.2 g | 2.2 g |
| Sugars | 0.42 g | 0.42 g |
| Saturated fat | 0.06 g | 0.06 g |
| Sodium | 79 mg | 79 mg |
| Salt (calculated from sodium) | 0.2 g | 0.2 g |
| Vitamin A (RAE) | 469 ug | 469 ug |
| Vitamin D (D2 + D3) | 0 ug | 0 ug |
| Vitamin E (alpha-tocopherol) | 2.03 mg | 2.03 mg |
| Vitamin K (phylloquinone) | 483 ug | 483 ug |
| Vitamin C | 28.1 mg | 28.1 mg |
| Thiamin | 0.08 mg | 0.08 mg |
| Riboflavin | 0.19 mg | 0.19 mg |
| Niacin | 0.72 mg | 0.72 mg |
| Vitamin B6 | 0.2 mg | 0.2 mg |
| Folate, total | 194 ug | 194 ug |
| Vitamin B12 | 0 ug | 0 ug |
| Potassium | 558 mg | 558 mg |
| Calcium | 99 mg | 99 mg |
| Phosphorus | 49 mg | 49 mg |
| Magnesium | 79 mg | 79 mg |
| Iron | 2.71 mg | 2.71 mg |
| Zinc | 0.53 mg | 0.53 mg |
| Selenium | 1 ug | 1 ug |
| Iodine | Unknown | Unknown |
| Copper | 0.13 mg | 0.13 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
Raw spinach is 23 kcal per 100 g, and cooked spinach is also 23 — an unusual case where the water lost in the pan is balanced by what the leaves reabsorb. What changes completely is the volume: a cup raw (30 g, 7 kcal) collapses to a couple of tablespoons, so a cup of cooked spinach is six times the leaves and 180 g.
Logging this food
Log raw spinach in grams or cups of raw leaves (1 cup = 30 g = 7 kcal); a whole 10 oz bag is 284 g and 65 kcal, which is a lot of salad. If you cooked it down, switch to the cooked row and weigh the cooked amount — a cup cooked is 41 kcal, not 7. The oil it was wilted in is the real number.
Swaps and alternatives
Kale, chard and rocket all sit within a few calories of spinach per 100 g; there is nothing to save by swapping among leaves. Spinach in a smoothie adds the leaves' 7 kcal per cup and nothing else. The swap that matters is spinach for creamed spinach, which multiplies the calories by four or five.