Calories in Spinat, kogt, kogt, drænet, med salt

Generic food Cooked Grønsager

Spinat, kogt, kogt, drænet, med salt contains 23 kcal per 100 g. A typical serving of 1 kop (180 g) provides about 41 kcal.

Roughly 51 % of its calories come from carbohydrates, with 41 % from protein and 8 % from fat (estimated with general energy factors).

That is less energy than the typical item in grøntsager og grøntsagsprodukter on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.

100 g provides 411 % of the Daily Value for Vitamin K, 58 % of the Daily Value for Vitamin A and 41 % of the Daily Value for mangan.

These values are for the cooked food. Raw and other preparations have their own values, listed separately below.

The data comes from USDA FoodData Central: SR Legacy.

23kcal per 100 g
3 gprotein
3,8 gcarbohydrates
0,26 gfat
41kcal in 1 kop (180 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories C 23 kcal
Total fat ? 0,26 g 0,3 %
Saturated fat C 0,043 g 0,2 %
Trans fat Z 0 g
Cholesterol Z 0 mg 0 %
Sodium ? 306 mg 13 %
Total carbohydrates C 3,8 g 1 %
Dietary fiber ? 2,4 g 9 %
Total sugars I 0,43 g
Protein ? 3 g 6 %
Vitamin A ? 524 µg58 %
Vitamin C ? 9,8 mg11 %
Vitamin D Z 0 µg0 %
Vitamin E I 2,1 mg14 %
Vitamin K I 494 µg411 %
Thiamin (B1) ? 0,095 mg8 %
Riboflavin (B2) ? 0,24 mg18 %
Niacin (B3) ? 0,49 mg3 %
Pantothensyre (B5) ? 0,15 mg3 %
Vitamin B6 ? 0,24 mg14 %
Folat (B9) C 146 µg37 %
Vitamin B12 Z 0 µg0 %
Cholin I 19,7 mg4 %
Calcium ? 136 mg10 %
Jern ? 3,6 mg20 %
Magnesium ? 87 mg21 %
Phosphor ? 56 mg4 %
Kalium ? 466 mg10 %
Zink ? 0,76 mg7 %
Kobber ? 0,17 mg19 %
Mangan ? 0,94 mg41 %
Selen M 1,5 µg3 %
Fluorid M 37,8 µg

% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.

Nutritional breakdown

Protein: 41 %Carbohydrates: 51 %Fat: 8 %23kcal / 100 g
  • Protein 41 %
  • Carbohydrates 51 %
  • Fat 8 %

Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).

Vitamins and minerals, % Daily Value per 100 g

Vitamin K411 %Vitamin A58 %Mangan41 %Folat (B9)37 %Magnesium21 %Jern20 %Kobber19 %Riboflavin (B2)18 %Vitamin B614 %Vitamin E14 %

Nutritional insights

  • Protein3 gabove the median for grøntsager og grøntsagsprodukter (median 2 g)
  • Fiber2,4 gabove the median for grøntsager og grøntsagsprodukter (median 2,2 g)
  • Sugars0,43 gin the lowest quarter of grøntsager og grøntsagsprodukter (median 2,3 g)
  • Fat0,26 gbelow the median for grøntsager og grøntsagsprodukter (median 0,3 g)
  • Saturated fat0,043 gbelow the median for grøntsager og grøntsagsprodukter (median 0,052 g)
  • Sodium306 mgin the top quarter of grøntsager og grøntsagsprodukter (median 36 mg)
  • Protein per 100 kcal12,9 gprotein density, useful for comparing foods with different calorie levels
  • Water91,2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Engangsmættet fedt C0,006 g
Polyumættet fedt C0,11 g
Amino acids (18)
Tryptophan Formand ?0,04 g
Threonin ?0,13 g
Isoleucin ?0,15 g
Leucin ?0,23 g
Lysin ?0,18 g
Methionin ?0,055 g
Cystin ?0,035 g
Phenylalanin ?0,13 g
Tyrosin ?0,11 g
Valine ?0,17 g
Arginin ?0,17 g
Histidin ?0,066 g
Alanin ?0,15 g
Asparaginsyre ?0,25 g
Glutaminsyre ?0,36 g
Glycin ?0,14 g
Proline ?0,12 g
Serine ?0,11 g
Individual fatty acids (7)
Linolsyre (omega- 6, 18: 2) ?0,017 g
SFA 14: 0 ?0,006 g
SFA 16: 0 ?0,033 g
SFA 18: 0 ?0,003 g
MUFA 18: 1 ?0,003 g
PUFA 18: 3 ?0,092 g
MUFA 16: 1 ?0,003 g
Carotenoids (7)
Betacaroten M6.288 µg
Lycopen M0 µg
Lutein + zeaxanthin M11.308 µg
Retinol Z0 µg
Caroten, alfa M0 µg
D-vitamin (D2 + D3), internationale enheder Z0 IU
Cryptoxanthin, beta M0 µg
Other components (12)
Vand ?91,2 g
Alkohol Z0 g
Koffein Z0 mg
Aske ?1,8 g
Theobromin Z0 mg
Energi ?96 kJ
A-vitamin, IE ?10.481 IU
Folinsyre Z0 µg
Folat, mad ?146 µg
Betain I89 mg
Vitamin E, tilsat Z0 mg
B12-vitamin, tilsat Z0 µg

Other forms of Spinat

Raw, cooked, dried and processed versions are separate records with their own measured values.

FoodCaloriesProteinCarbsFat
Spinat, rå Raw 23 2,9 g 3,6 g 0,39 g
Spinat, kogt, kogt, drænet, uden salt Cooked 23 3 g 3,8 g 0,26 g
Spinat, dåse, almindelig pakning, faste stoffer og væsker Canned 19 2,1 g 2,9 g 0,37 g
Spinat, dåse, almindelig pakning, drænede faste stoffer Canned 23 2,8 g 3,4 g 0,5 g
Spinat, frosset, hakkede eller afhuggede blade, ikke tilberedt Frozen 29 3,6 g 4,2 g 0,57 g
Spinat, frosset, hakkede eller afhuggede blade, kogt, kogt, drænet, uden salt Cooked 34 4 g 4,8 g 0,87 g
Spinat, dåse, ingen tilsat salt, faste stoffer og væsker Canned 19 2,1 g 2,9 g 0,37 g
Spinat, frosset, hakkede eller afhuggede blade, kogt, kogt, drænet, med salt Cooked 34 4 g 4,8 g 0,87 g
Spinat, baby 21 2,9 g 2,4 g 0,62 g
Spinat, moden 22 2,9 g 2,6 g 0,6 g
Spinat, friske, kogt, ikke tilsat fedt Cooked 33 3,4 g 3,1 g 0,7 g
Spinat, frosset, kogt, ikke tilsat fedt Cooked 34 4 g 4,8 g 0,87 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Foods with a similar nutritional profile

FoodCaloriesProteinCarbsFat
Græskarblade, kogt, kogt, drænet, uden salt Cooked 21 2,7 g 3,4 g 0,22 g
Græskarblade, kogt, kogt, drænet, med salt Cooked 21 2,7 g 3,4 g 0,22 g
TaroCity in Italy, blade, kogt, dampet, med salt Cooked 24 2,7 g 3,9 g 0,41 g
Taroblade, kogt, dampet, uden salt Cooked 24 2,7 g 4 g 0,41 g
Melontræsfrugter (papaya), kogt Cooked 23 3 g 2,7 g 0,78 g
Sennepsgrøntsager, frosset, kogt, kogt, drænet, uden salt Cooked 19 2,3 g 3,1 g 0,25 g
Sennepsgrøntsager, frosset, kogt, kogt, drænet, med salt Cooked 19 2,3 g 3,1 g 0,25 g
Sennepsgrøntsager, frosset, kogt, ikke tilsat fedt Cooked 19 2,3 g 3,1 g 0,25 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Frequently asked questions

How many calories are in cooked spinat?

100 g of cooked spinat has 23 kcal. 1 kop (180 g): about 41 kcal.

How much protein is in cooked spinat?

Cooked spinat contains 3 g of protein per 100 g (6 % of the 50 g Daily Value), or 5,3 g in 1 kop (180 g). About 41 % of its calories come from protein. Compared with other grøntsager og grøntsagsprodukter, that is above the median (median 2 g).

How many carbs are in cooked spinat?

Cooked spinat has 3,8 g of total carbohydrates per 100 g, including 2,4 g of fiber and 0,43 g of sugars.

How much fat is in cooked spinat?

Cooked spinat contains 0,26 g of fat per 100 g, of which 0,043 g is saturated (0,2 % of the Daily Value).

What vitamins and minerals does cooked spinat contain?

Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (411 % DV), Vitamin A (58 % DV), mangan (41 % DV), Folat (B9) (37 % DV) and magnesium (21 % DV). The full list is in the vitamins and minerals table above.

How much sodium is in cooked spinat?

100 g contains 306 mg of sodium, 13 % of the 2,300 mg Daily Value.

Does spinat have the same nutrition cooked and raw?

No. Per 100 g, spinat, kogt, kogt, drænet, med salt has 23 kcal, while spinat, rå has 23 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.

Where does this nutrition data come from?

From USDA FoodData Central: SR Legacy, record dated 1. april 2019. FoodFactly last checked it on 6. november 2026. Each value above shows whether it was measured, calculated or taken from a label.

Source of the nutrition information

  • USDA FoodData Central: SR Legacy, record 170531. License: CC0 1.0 (U.S. public domain). Source record dated 1. april 2019. Imported 6. november 2026.

Last updated: . Data quality score: 100/100 (how it is calculated).

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.