🥦 Vegetablesveganvegetariangluten free
🌿 Calories in Spinach
Iron-rich leafy green with barely any calories
Per 100g
23kcal
2.9g
Protein
3.6g
Carbs
0.4g
Fat
Calculate Your Serving
Full Nutrition Facts — Per 100g
| Nutrient | Per 100g | Per 1 cup raw spinach (30g) |
|---|---|---|
| Calories | 23kcal | 7kcal |
| Protein | 2.9g | 0.9g |
| Total Carbs | 3.6g | 1.1g |
| — of which Sugar | 0.4g | 0.1g |
| Total Fat | 0.4g | 0.1g |
| Dietary Fibre | 2.2g | 0.7g |
| Sodium | 79mg | 24mg |
Macro Breakdown
Protein2.9g (11.6 kcal)
Carbohydrates3.6g (14.4 kcal)
Fat0.4g (3.6 kcal)
All values per 100g. Protein & carbs = 4 kcal/g · Fat = 9 kcal/g
Key Vitamins & Minerals
Calcium99mg
10% of daily reference intake
Iron2.7mg
19% of daily reference intake
Vitamin C28mg
35% of daily reference intake
Potassium558mg
16% of daily reference intake
Magnesium79mg
21% of daily reference intake
✅ Key Nutrition Facts
- •Only 23 kcal per 100g — almost calorie-free
- •2.7mg iron per 100g — important for energy and oxygen transport
- •558mg potassium per 100g — more than banana
- •High in folate — essential during pregnancy
Calories by Serving Size
| Serving | Grams | Calories | Protein |
|---|---|---|---|
| 1 cup raw (30g) | 30g | 7 kcal | 0.9g |
| 100g raw | 100g | 23 kcal | 2.9g |
| 1 cup cooked (180g) | 180g | 41 kcal | 5.2g |
| Large bag (250g) | 250g | 58 kcal | 7.3g |
Frequently Asked Questions
How many calories are in spinach?+
Raw spinach contains just 23 calories per 100g — one of the lowest calorie foods available. A standard cup of raw spinach (30g) is only 7 calories. Even cooked spinach (which condenses significantly) is only around 41 kcal per 100g.
Is spinach high in iron?+
Spinach contains 2.7mg of iron per 100g. However, it is non-haem iron (plant-based), which is less well absorbed than haem iron from meat. Eating spinach with vitamin C (like a squeeze of lemon) significantly improves iron absorption.
How much spinach should I eat per day?+
There is no strict upper limit. 1–2 cups (30–60g raw) per day is a common recommendation. Very large amounts daily may reduce calcium absorption due to oxalic acid content, but this is rarely a concern at normal dietary amounts.
Compare with Similar Foods
Data source: USDA FoodData Central & peer-reviewed nutritional references. Values are averages — actual nutrient content varies by brand, preparation method, and growing conditions. Not medical advice.