Calories in Spinat, friske, kogt, ikke tilsat fedt
Generic food Cooked Grønsager
Spinat, friske, kogt, ikke tilsat fedt contains 33 kcal per 100 g. A typical serving of 1 kop (180 g) provides about 59 kcal.
Roughly 42 % of its calories come from protein, with 38 % from carbohydrates and 19 % from fat (estimated with general energy factors).
That is less energy than the typical item in spinat on FoodFactly, where the median is 54 kcal per 100 g across 14 foods.
100 g provides 472 % of the Daily Value for Vitamin K, 38 % of the Daily Value for Vitamin A and 28 % of the Daily Value for Vitamin C.
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 33 kcal | |
| Total fat C | 0,7 g | 0,9 % |
| Saturated fat C | 0,074 g | 0,4 % |
| Cholesterol C | 0 mg | 0 % |
| Sodium C | 262 mg | 11 % |
| Total carbohydrates C | 3,1 g | 1 % |
| Dietary fiber C | 1,9 g | 7 % |
| Total sugars C | 0,49 g | |
| Protein C | 3,4 g | 7 % |
| Vitamin A C | 341 µg | 38 % |
| Vitamin C C | 24,9 mg | 28 % |
| Vitamin D C | 0 µg | 0 % |
| Vitamin E C | 2,4 mg | 16 % |
| Vitamin K C | 566 µg | 472 % |
| Thiamin (B1) C | 0,08 mg | 7 % |
| Riboflavin (B2) C | 0,21 mg | 16 % |
| Niacin (B3) C | 0,57 mg | 4 % |
| Vitamin B6 C | 0,24 mg | 14 % |
| Folat (B9) C | 99 µg | 25 % |
| Vitamin B12 C | 0 µg | 0 % |
| Cholin C | 22,6 mg | 4 % |
| Calcium C | 79 mg | 6 % |
| Jern C | 1,2 mg | 7 % |
| Magnesium C | 109 mg | 26 % |
| Phosphor C | 48 mg | 4 % |
| Kalium C | 540 mg | 11 % |
| Zink C | 0,49 mg | 4 % |
| Kobber C | 0,093 mg | 10 % |
| Selen C | 0 µg | 0 % |
% 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 42 %
- Carbohydrates 38 %
- Fat 19 %
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
Nutritional insights
- Protein3,4 gabove the median for spinat (median 3,3 g)
- Fiber1,9 gbelow the median for spinat (median 2,3 g)
- Sugars0,49 gabove the median for spinat (median 0,49 g)
- Fat0,7 gin the lowest quarter of spinat (median 3,3 g)
- Saturated fat0,074 gin the lowest quarter of spinat (median 0,78 g)
- Sodium262 mgbelow the median for spinat (median 264 mg)
- Protein per 100 kcal10,3 gprotein density, useful for comparing foods with different calorie levels
- Water90,8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Engangsmættet fedt C | 0,012 g |
|---|---|
| Polyumættet fedt C | 0,19 g |
Individual fatty acids (19)
| EPA (omega-3, 20: 5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22: 6 n-3) C | 0 g |
| Linolsyre (omega- 6, 18: 2) C | 0,03 g |
| SFA 4: 0 C | 0 g |
| SFA 6: 0 C | 0 g |
| SFA 8: 0 C | 0 g |
| SFA 10: 0 C | 0 g |
| SFA 12: 0 C | 0 g |
| SFA 14: 0 C | 0,012 g |
| SFA 16: 0 C | 0,057 g |
| SFA 18: 0 C | 0,005 g |
| MUFA 18: 1 C | 0,006 g |
| PUFA 18: 3 C | 0,16 g |
| PUFA 20: 4 C | 0 g |
| MUFA 16: 1 C | 0,006 g |
| PUFA 18: 4 C | 0 g |
| MUFA 20: 1 C | 0 g |
| MUFA 22: 1 C | 0 g |
| PUFA 22: 5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Betacaroten C | 4.090 µg |
|---|---|
| Lycopen C | 0 µg |
| Lutein + zeaxanthin C | 8.820 µg |
| Retinol C | 0 µg |
| Caroten, alfa C | 0 µg |
| Cryptoxanthin, beta C | 11 µg |
Other components (8)
| Vand C | 90,8 g |
|---|---|
| Alkohol C | 0 g |
| Koffein C | 0 mg |
| Theobromin C | 0 mg |
| Folinsyre C | 0 µg |
| Folat, mad C | 99 µg |
| Vitamin E, tilsat C | 0 mg |
| B12-vitamin, tilsat C | 0 µg |
Other forms of Spinat
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 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, kogt, kogt, drænet, med salt Cooked | 23 | 3 g | 3,8 g | 0,26 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, 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
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Svampe, hvide, omrøring- friturestegt Cooked | 26 | 3,6 g | 4 g | 0,33 g |
| Melontræsfrugter (papaya), kogt Cooked | 23 | 3 g | 2,7 g | 0,78 g |
| Tamarinde, kogt, kogt, drænet, med salt Cooked | 32 | 3,2 g | 5 g | 0,7 g |
| Tamarinde, kogt, kogt, drænet, uden salt Cooked | 32 | 3,2 g | 5 g | 0,7 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 |
| Asparges, frosset, kogt, kogt, drænet, med salt Cooked | 18 | 3 g | 1,9 g | 0,42 g |
| Asparges, frosset, kogt, kogt, drænet, uden salt Cooked | 18 | 3 g | 1,9 g | 0,42 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 33 kcal. 1 kop (180 g): about 59 kcal.
How much protein is in cooked spinat?
Cooked spinat contains 3,4 g of protein per 100 g (7 % of the 50 g Daily Value), or 6,1 g in 1 kop (180 g). About 42 % of its calories come from protein. Compared with other spinat, that is above the median (median 3,3 g).
How many carbs are in cooked spinat?
Cooked spinat has 3,1 g of total carbohydrates per 100 g, including 1,9 g of fiber and 0,49 g of sugars.
How much fat is in cooked spinat?
Cooked spinat contains 0,7 g of fat per 100 g, of which 0,074 g is saturated (0,4 % 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 (472 % DV), Vitamin A (38 % DV), Vitamin C (28 % DV), magnesium (26 % DV) and Folat (B9) (25 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked spinat?
100 g contains 262 mg of sodium, 11 % of the 2,300 mg Daily Value.
Does spinat have the same nutrition cooked and raw?
No. Per 100 g, spinat, friske, kogt, ikke tilsat fedt has 33 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: FNDDS (Survey), record dated 31. oktober 2024. 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: FNDDS (Survey), record 2709615. License: CC0 1.0 (U.S. public domain). Source record dated 31. oktober 2024. 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.