Calories in Spinach: Nutrition Facts & Serving Sizes
Per 1 cup (30g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
A cup of raw spinach (30g) contains just 6.9 calories, making it one of the most nutrient-dense, calorie-free foods you can eat. Per 100g, spinach provides 23 calories with 2.9g of protein, 3.6g of carbs, 0.4g of fat, and 2.2g of fiber. Spinach is an exceptional source of vitamin K at 482.9mcg per 100g, covering multiple times the daily recommended intake. Vitamin A is at 469mcg per 100g, vitamin C at 28.1mg, and folate at 194mcg. Iron is at 2.7mg per 100g. Potassium is high at 558mg per 100g. Spinach contains 99mg of calcium per 100g. With only 6.9 calories per cup, spinach is one of the best high-volume, low-calorie foods for cutting. Adding several cups of spinach to meals, smoothies, or omelets adds virtually no calories while providing a massive dose of vitamins, minerals, and antioxidants.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 bunch (340g) | 78.2 | 9.9g | 12.2g | 1.4g | 7.5g |
| 1 leaf (10g) | 2.3 | 0.3g | 0.4g | 0g | 0.2g |
| 1 cup (30g) | 6.9 | 0.9g | 1.1g | 0.1g | 0.7g |
| 1 package (10 oz) (284g) | 65.3 | 8.2g | 10.2g | 1.1g | 6.2g |
| 100g | 23 | 2.9g | 3.6g | 0.4g | 2.2g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 23 | 1% |
| Protein | 2.9g | 6% |
| Total Fat | 0.4g | 1% |
| Saturated Fat | 0.1g | 1% |
| Total Carbohydrates | 3.6g | 1% |
| Dietary Fiber | 2.2g | 8% |
| Sugars | 0.4g | 1% |
| Sodium | 79mg | 3% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.1g | 0% |
| Calcium | 99mg | 8% |
| Iron | 2.7mg | 15% |
| Potassium | 558mg | 12% |
| Vitamin A | 469mcg | 52% |
| Vitamin C | 28.1mg | 31% |
| Vitamin B6 | 0.2mg | 12% |
| Magnesium | 79mg | 19% |
| Phosphorus | 49mg | 4% |
| Zinc | 0.5mg | 5% |
| Selenium | 1mcg | 2% |
| Folate | 194mcg | 49% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.2mg | 15% |
| Niacin (B3) | 0.7mg | 4% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Spinach
Spinach is one of the most nutritious low-calorie foods available. At just 6.9 calories per cup, it is practically calorie-free while delivering an extraordinary vitamin and mineral profile. The 482.9mcg of vitamin K per 100g is particularly notable. Vitamin K is essential for blood coagulation, bone metabolism, and arterial calcification prevention. Most people eating standard Western diets are low in vitamin K.
The 469mcg of vitamin A (as beta-carotene) per 100g supports immune function, skin health, and vision. Vitamin A is fat-soluble, so eating spinach with olive oil, eggs, or meat increases absorption significantly. The 28.1mg of vitamin C per 100g enhances iron absorption from the spinach itself (2.7mg of non-heme iron per 100g).
Spinach provides 194mcg of folate per 100g, nearly 49% of the daily recommended intake. Folate is critical for DNA synthesis, cellular repair, and red blood cell production. This makes spinach particularly valuable for anyone training hard and recovering from muscle damage.
The 558mg of potassium per 100g helps maintain electrolyte balance, supports blood pressure regulation, and helps prevent muscle cramping during hard training. The 79mg of magnesium per 100g further supports muscle function and sleep quality. Despite the calcium content (99mg per 100g), spinach contains oxalic acid, which reduces calcium absorption from spinach specifically.
Dietary Considerations
Spinach is naturally gluten-free, vegan, and keto-friendly at only 3.6g of carbs per 100g. It is excellent for weight loss due to its near-zero calorie density. The 79mg of sodium per 100g is modest. Spinach contains oxalates, which can contribute to kidney stone formation in people with a history of oxalate kidney stones. Cooking spinach reduces but does not eliminate oxalate content. Spinach also contains goitrogens that may affect thyroid function in very large amounts, though typical dietary intake is not a concern.
Daily Intake (100g)
100g of spinach provides 1% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in spinach?
One cup of raw spinach (30g) has about 6.9 calories. Per 100g, spinach contains 23 calories. Cooked spinach loses water and becomes more concentrated, but the calorie count per cup cooked is still very low (around 41 calories per cup cooked).
Is spinach good for weight loss?
Yes, spinach is one of the best weight loss foods. At only 6.9 calories per cup, you can eat massive amounts without impacting your calorie budget. It provides volume, fiber (2.2g per 100g), and nutrients that support overall health while cutting.
How much protein in spinach?
Spinach contains 2.9g of protein per 100g. A cup of raw spinach (30g) provides about 0.9g of protein. While not a significant protein source, spinach adds small amounts of protein that contribute to daily totals when eating large quantities.
Is spinach high in iron?
Spinach contains 2.7mg of iron per 100g, but it is non-heme iron, which is less bioavailable than heme iron from meat. The vitamin C in spinach (28.1mg per 100g) helps improve iron absorption. Eating spinach with meat or a vitamin C source maximizes iron uptake.
Is spinach keto-friendly?
Yes, spinach is keto-friendly with only 3.6g of carbs per 100g. A cup of raw spinach has only about 1.1g of carbs, making it one of the best leafy greens for keto. You can eat large quantities without affecting ketosis.
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